CROSSFIT
For load:
Every 1:00 for 10:00
Odd – 3 Weighted Pull-up
Even – 3 Weighted Dip
4 rounds for reps:
AMRAP 4:00
400m Run
40yd Sled Push 180/90
Max Calorie Assault Bike (in remaining time)
(2:00 rest between AMRAPs)
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STRONGFIT
Cycle 2/Week 3
1.5 Barbell Shoulder Press
4(L) 4(M) 4(MH) 4(H)
Supinated Pulldown
10(L) 10(M) 10(MH) 10(H)
Decline Press
10(L) 10(M) 10(MH) 10(H)
Incline Dumbbell Curl
10(L) 10(M) 10(MH) 10(H)
Incline Front Raise (supine)
3×12 (M)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
Band Lateral Raise Pulses
2 sets to failure
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COMPETITOR
3 rounds for quality:
200m Run
12 GHD Back Extension
8 DB Front Raise + Lateral Raise
Muscle Clean + Tall Clean + Push Press
3(2+2+2) -choose weight-
Clean & Jerk
Work up to heavy 1 for the day
(This does NOT necessarily mean go for a PR – pay attention
to your form and how you feel)
Pause Front Squat (:03 at bottom) + Front Squat
80-90% 5(1+1)
(pick a percentage that allows for good movement still but is
challenging, if positions start to fail, drop down)
For time:
3 Bar Muscle-up
6 Deadlift 275/185
9 Handstand Push-up
5 Bar Muscle-up
10 Deadlift
15 Handstand Push-up
7 Bar Muscle-up
14 Deadlift
21 Handstand Push-up
5 Bar Muscle-up
10 Deadlift
15 Handstand Push-up
3 Bar Muscle-up
6 Deadlift 275/185
9 Handstand Push-up
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WEIGHTLIFTING
Rest (testing back squat and push press on Saturday)
-or-
Muscle Clean 3-2-2-1-1-1
Power Clean from blocks
70% 4×2
Back Extension
2 sets (pick reps)
Side Plank Hold
2x :20 (each side)
“The most thought-provoking thing in our thought-provoking time is that we are still not thinking.”
~Martin Heidegger
