CROSSFIT
Weighted Pull-up
5(L) 4(M) 3(MH) 2(H)
*20 Banded Curls after each set
AMRAP 6:00
2-4-6-8-10-12-etc…
KB Goblet Reverse Lunge 53/35 (in place)
KB Swing 53/35
Box Jump Over 24/20
(3:00 rest)
AMRAP 6:00
2-4-6-8-10-12-etc…
KB Goblet Reverse Lunge 53/35 (in place)
KB Swing 53/35
Box Jump Over 24/20
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STRONGFIT
Week 3
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
8 EZ Bar Front Raise
8 EZ Bar Curl
8 EZ Bar Press (supinated grip)
(same weight for all exercises)
Complete with as little rest as possible:
50 Triceps Pushdown
(use a weight that you can do 12-15 reps with)
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COMPETITOR
2 rounds for quality:
200m Row
10 Banded Pistol Squat
10 Banded Monster Walks (each way)
10 GHD Sit-up (:01 pause at parallel)
Power Snatch
Build to a Heavy Single
Power Clean & Push Jerk
Build to a Heavy Single
AMRAP 15:00
20 KB Swing 53/35
30yd Sled Push 90/45
15 KB Goblet Squat 53/35
30yd Sled Push
10 KB Push Press 53/35 (5 each side)
30yd Sled Push
For quality:
25 Handstand Push-up (kipping)
(1-2 minutes rest)
20 Deficit Handstand Push-up (kipping)
(1-2 minutes rest)
15 Strict Handstand Push-up
*try and do each segment in as few sets as possible
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Front Squat
70% 2×3
75% 2×3
Barbell Bent Row
8(L) 8(M) 8(H)
Weighted Back Extension
2×12 (M)
“Hope is a risk that must be run.”
~Georges Bernanos
