CrossFit:
20 rounds (10 round each) “You go I go style”
5 Back Squats (185/115)
6 box jumps (24/20)
7 Toes to bar
into
20 rounds (10 each)
5 front squats (135/95)
6 box jumps (24/20)
7 Toes to bar
*40:00 time cap.
*One person completes the entire round while the other person rests.
*You can use the rack for both squats if you want
*This should be a sprint !
Full Body Aesthetics:
Density Day is BACK!!! This time around we will be performing as many reps as possible in 7:00 of each movement and look to improve that on a week to week basis! Rest 3:00 between each excercise!
7:00 of Max Reps
*Use the same weight as last week and try to accumulate more reps than you did last time!
7:00 of Max Reps !
*Use the same weight as last week and try to accumulate more reps than you did last time!
*If you can’t walk, just perform stationary DB lunges.
*Hold the DBs by your side!
7:00 of Max Reps !
*Perform these from your knees if you can’t perform more than 5 reps at a time.
Under hang grip
7:00 of Max Reps !
*Try to accumulate more reps than last week!
*Use a band if you can’t perform more than 5 reps at a time!
7:00 of Max Reps !
*Use the same weight as last week and try to accumulate more reps than you did last time!
7:00 of Max Reps !
*Use the same weight as last week and try to accumulate more reps than you did last time!
7:00 of Max Reps !
*Use the same weight as last week and try to accumulate more reps than you did last time!
*If you’re new to this, just use your bodyweight!
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Teams of 2: Only 1 person works at a time