CROSSFIT
Weighted Pull-up
5(L) 5(M) 5(MH) 5(H)
*follow each set with 20 band pull apart.
(if lat pulldown inrease reps to 10)
“Run, Ki, Run!”
For time:
400m Run
42 Double Under
21 Burpee
42 Double Under
400m Run
30 Double Under
15 Burpee
30 Double Under
400m Run
18 Double Under
9 Burpee
18 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
12 Supine Scaption
Tempo Shoulder Press (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
Tempo Pullover (:04 ecc/:02 pause)
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercies.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercies.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
12 Plate Overhead Triceps Extension
(alternate rounds with a partner)
100 Band Triceps Pushdown
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COMPETITOR
2 rounds for quality:
200m Row
10 Elevated Heel DB Romanian Deadlift
10 Walk Outs
10 Hanging Leg Lift Overs
Power Snatch + Hang Power Snatch (AK)
60% 2+2
65% 2(2+1)
70% 3(1+1)
5 rounds each for time: (rounds start every 4:00)
15/12 Calorie Assault Bike
70 Double Under
15/12 Calorie Assault Bike
2 rounds:
AMRAP 8:00
20m Backwards Sled Drag 135/90
30′ Handstand Walk
40m Sled Push 135/90 (2x20m)
60′ Handstand Walk
(4:00 rest after AMRAP)
AMRAP 8:00
20m KB Front Rack Carry 70/53
1 Legless Rope Climb
40m KB Farmer Carry 70/53
2 Rope Climb
(4:00 rest after AMRAP)
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WEIGHTLIFTING
Muscle Clean
4×4 (M)
Hang Power Clean (from hip)
4×3 (L/M)
Clean Pull (from blocks)
4×4 (M)
Front Squat
4×4 (L/M)
2 rounds:
:20 Sorenson Hold
:40 Plank Hold
“Happiness lies in the joy of achievement and the thrill of creative effort.”
~Franklin D. Roosevelt
