CROSSFIT
Every 1:00 for 10:00
2 Front Squat
(make consistent increases)
3 rounds for time:
25 KB Swing 53/35
15 Thruster 95/65
5 Wall Walk
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
10(L) 8(M) 6(H) 15(MH)
Bulgarian Split Squat
10(L) 8(M) 6(H) 15(MH)
Hamstring Curl
10(L) 8(M) 6(H) 15(MH)
Standing Calf Raise
3×20
Nautilus Ab
3×20
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COMPETITOR
Bench Press + Strict Pull-up
80% 4+12
85% 3+9
90% 2+6
95% 1+3
*WOD Specific Warm-up*
2-3 rounds:
10 Calorie Row
8 Scapular HSPU
6 Hips to Bar
4 Shuttle Run
3 rounds for time:
500/400m Ski
100′ Bear Hug DBall Carry 150/100
30-20-10 *Bar Movements*
*30 Pull-up / 20 C2B Pull-up / 10 Bar Muscle-up*
3 rounds for quality:
800m Run (on Assault Runner)
Max Rep Deficit Push-up
Max Rep Supine Ring Row (elevated feet)
(rest as needed)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
95% 1×1
Power Clean
70% 1×3
75% 1×3
80% 2×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×1
90% 2×2
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POWERBUILDING
Cycle 2/Week 2
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 2×5
1/4 Squat
5(M) 5(MH) 5(H)
Machine Squat
8(M) 8(MH)
Hamstring Curl
8(L) 8(M) 8(MH) 8(H)
Nautilus Ab
3×20 (M)
“When you’re through changing, you’re through.”
~Bruce Barton
