CrossFit:
Spending 8min. at each station with NO REST between stations (40min. straight through):
1.) Climb to a Heavy Power or Squat Clean
2.) Try and complete either 100 strict perfect push-ups or 100 DB Bench Press with 50s for men and 25s for women. 70/45s for Advanced peeps.
3.) Try and complete 100 Tricep Push Downs with a band and PVC
4.) Try and complete 100 Standing Lateral Raises with 10-15lb. plates
5.) Try and complete 50 Plate Sit-Ups immediately into 50 Reverse Sit-Ups still holding the plate in front.
*You may complete in any order you like.
Bodywork:
Here’s a little tweak to one of our most popular bodyweight workouts we ever made:
For Time:
250 Up Downs with a Double Shot
Video Demo: (1st video)
https://www.instagram.com/p/B_QrxPNHszD/?utm_source=ig_web_copy_link
The first time we did this was just 250 up downs without the double shot. Advanced version is 500 reps.
This still might be our most reposted workout to date, so I thought this would be a new fun challenge.
Sweat:
A.) Every 4min. x 5 Rounds:
20/15 Cal Assault Bike or 15 20ft Shuttle Runs
10 DB Bench Press 45/25lb+
10 Pull-Ups
Rest 3min.
B.) Get as far as possible in 13min…
10-20-30-40-50
Heavy Russian KB Swings 70/53
Push-Ups
Sit-Ups (anchored around KB)
Da Daily D:
A.) 20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats
At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB’s outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.
Sit-Up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link
Tricep push down:
https://www.youtube.com/watch?v=aTOiLN7ab40