Workout of the Day Friday May 26th 2023

CrossFit:

A.) Strict Press (5-3-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.

NO BENDING THOSE KNEES TODAY. It’s STRICT.

Big breathe. Elbows down. DRIVE!

B.) Double AMRAP:

7min. AMRAP:
7 Hang Power Cleans 115/75lbs.
7 Front Squats

Rest 3min.

7min. AMRAP:
7 Burpees
7 Push Jerks 115/75lbs.

ADV is 135/95lbs. for both sections.

A good score for that first section is 10 rounds just goin absolute HAM!

Mobility:

3x

*Open Books 10/side 

*Million Dollar Roll w/overpressure 10/side

*Bird dog w/crunch 10/side

Booty Crew:

A.) EMOM 5 min:

5 Deficit Hip Thrusts w/ 5 pulses at the top of each rep

EMOM 5 min:

5 Deficit Hip Thrusts w/ 3-5 Pulses at the Bottom of each rep

B.) A Bunch of Quickie rounds:

5x:
8e Wall Supported Curtsy Step Ups
8e Glute Focused Step Ups

5x:
7 Barbell Sumo Deadlifts
7e KB Bunny RDLs

5x:
6 Landmine Curtsy Lunges
6 Landmine RDLs

5x
8 Back Squats
Max Alternating Seated Abductions

Full Body Aesthetics:

Progressive Overload Movements (RPE: 9-10)
The first 3 weeks we have progressively overloaded your reps on this exercise, going from 8 reps to 12 reps per set. Now we are going to go back down to 8 reps, but you should be able to handle more weight than you started with in week 1, sometimes by a wide margin!
Seated DB Military Press (4 x 8)
Seated DB Military Press
4 sets of 8 reps. Rest 2min. between sets.
Accessory Movements (RPE: 7-8)
Towel T-Bar Row (3 x 10 )
Towel T-Bar Row
3 sets of 10 reps. Rest 2min. between sets.
Barbell Hip Thrust (3 x 8 )
Barbell Hip Thrust
3 sets of 8 reps. Rest 2min. between sets.
Incline Barbell Bench Press (3 x 6)
Incline Barbell Bench Press

3 sets of 6 reps. Rest 2-3min. between sets.

*Going heavy today

Reverse Grip Barbell Curl (3 x 10 )
Reverse Grip Barbell Curl
3 sets of 10 reps. Rest 90 seconds between sets.
Double DB Tricep Extension (3 x 10 )
Double DB Tricep Extension
3 sets of 10 reps. Rest 90sec. between sets.
30 Rep Standing Barbell Calf Raises  (3 x 30 )
30 Rep Standing Barbell Calf Raises
3 sets of:
10 Reps with toes inward
10 Reps with toes outward
10 Reps with toes forwardRest 2min. Repeat for 3 Total Sets.
Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
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!