CROSSFIT
For time:
15 Russian KBS 70/44
30 Double under
300m Row
20 Russian KBS 70/44
40 Double under
300m Row
25 Russian KBS 70/44
50 Double under
300m Row
20 Russian KBS 70/44
40 Double under
300m Row
15 Russian KBS 70/44
30 Double under
300m Row
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STRONGFIT
Cycle 3/Week 3
Back Squat
8(L) 5(M) 3(MH)
(keep weights constant for entire cycle)
Box Squat (parallel)
4(M) 3(MH) 2(H)
2 rounds:
No rest between exercises.
12 Leg Extension (M)
20 Leg Press (M)
(alternate rounds with a parter)
2 rounds:
No rest between exercises.
12 Hamstring Curl (M)
20 Hip Thrust (M)
(alternate rounds with a parter)
Single-Leg Standing Calf Raise
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
100′ DB Overhead Walk (2x DB)
10 EZ Bar Front Raise
10 EZ Bar Spider Curl
Power Snatch
65% 5×2
Power Clean
65% 5×2
Deadlift
60% 2×3
70% 3×2
5 rounds for quality:
AMRAP 1:30
10 Handstand Shoulder Tap
10 Pistol Squat
Max Double Under (in remaining time)
(rest 1:30 between AMRAP’s)
GYMNASTIC SKILL SESSION
Every 1:00 for 12:00
-choose reps and movement-
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Pause Jerk Dip (:02 in bottom)
3×2 (H)
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 1×3
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POWERBUILDING
Cycle 1/Week 2
Back Squat
30% 1×8
40% 1×8
50% 1×8
60% 1×1
65% 1×8
Machine Squat
12(M) 12(H)
Hip Thrust
15(M) 15(H)
“Rest Pause Sets”
Leg Extension
“Rest Pause Sets”
Leg Curl
“Rest Pause Sets”
Standing Calf Raise
“In times of change learners inherit the earth; while the learned find themselves beautifully equipped to deal with a world that no longer exists.”
~Eric Hoffer
