CROSSFIT
4 rounds for reps:
Strict Pull-up
Bar Dip
(rest 1:00 between rounds)
2 rounds for time:
800m Run
160m Sled Push Shuttle 225/135
(rest 3:00)
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STRONGFIT
Week 3
2 rounds: (very light)
15 Seated Lateral Raise
15 Seated Rear Delt Fly
15 Dumbbell Fly
Standing Shoulder Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Upright Row
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set by weekly)
Ski Erg
9 Calories (Slow)
21 Calories (Fast)
15 Calories (Slow)
15 Calories (Fast)
21 Calories (Slow)
9 Calories (Fast)
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COMPETITOR
2 rounds:
1:00 Run
20 Handstand Shoulder Tap
10 Single-Arm KB Swing (each arm)
Weighted Pull-up
4×4-6 (:02 eccentric)
(increase load from last week)
For time:
30′ Handstand Walk
30′ Overhead Walking Lunge 2×35/25
30 GHD Sit-up
30′ Handstand Walk
30′ DB Front Rack Walking Lunge 2×35/25
30 Toes to Bar
30′ Handstand Walk
30′ DB Walking Lunge 2×35/25
30 Weighted Sit-up 35/25
2 rounds for time:
800m Run
160m Sled Push Shuttle 225/135
(rest 3:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 5×1
Clean Pull
90% 2×3
100% 3×2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Barbell Curl
12(L) 12(M) 12(MH) 12(H)
“Whenever you find yourself on the side of the majority, it is time to pause and reflect.”
~Mark Twain
