CROSSFIT
For load:
Barbell Lunge 4-4-4-4-4 (each leg)
*follow each set with 15 glute bridge
5 rounds for time:
200m Run
15 Wall Ball 20/14
10 Pull-up
5 Wall Walk
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STRONGFIT
Cycle 6/Week 3
“Juarez Valley 8”
8-1-7-2-6-3-5-4 (constant load)
Back Squat
2 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04 ecc)
15 Leg Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8 Tempo Leg Curl (:04 ecc)
15 Hip Thrust
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
12 Back Extension
12 Incline Sit-up
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
80yd Farmer Carry
10 Bent Over DB Row (2xDB)
10 Reverse Hyper (MH)
Sots Press
3(L) 3(M) 3(MH)
Snatch Deadlift + Power Snatch + Snatch
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 3(1+1+1)
*% based on power snatch 1rm
Snatch Pull
95% 3×3
3 rounds for time:
21-15-9
Calorie Row
Calorie Assault Bike
(1:1 rest between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×3
80% 3×2
Push Press
75% 2×3
85% 3×2
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 3/Week 3
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 1×3
Pin Squat (start at sticking point)
1(M) 1(MH) 1(H)
Walk Out
110% 1×1
Reverse Hyper
2×15 (H)
Weighted Plank Hold
2x :20 (H)
“The human being is not the lord of beings, but the shepherd of Being.”
~Martin Heidegger
