CROSSFIT
For total reps:
Every 1:00 for 10:00
Handstand Push-up
(choose reps prior to start. unbroken)
*start every minute with 20 double under
3 rounds for time:
15 Deadlift 225/155
30 Air Squat
15 Bench Press 155/105
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STRONGFIT
Cycle 4/Week 3
AMRAP 8:00
8 Barbell Shoulder Press
8 Supinated Pulldown
AMRAP 8:00
8 Weighted Dip
8 EZ Bar Biceps Curl
3 rounds:
No rest between exercises.
12 Lateral Raise
8 Machine Shoulder Press
12 Triceps Pushdown
(alternate rounds with a partner)
For time:
500m Row
50 Sit-up
500m Row
50 Sit-up
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COMPETITOR
*Age Group QF Athletes – REST*
3 rounds for quality:
12 KB Side Bend (6 each side)
10 Weighted Sit-up
8 Single-Leg Toes to Bar
AMRAP 10:00
5-4-3-2-1-5-4-3-2-1…
Pull-up
Burpee Box Jump Over 24/20
For time:
1000m Row
800m Run
600m Ski Erg
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×3
Clean Pull
90% 2×3
100% 2×2
Front Squat
70% 1×3
80% 1×2
90% 2×1
3 rounds:
15 Reverse Hyper
Ab Wheel (pick reps)
“To reach something good it is very useful to have gone astray, and thus acquire experience.”
~Saint Teresa of Avila
