CrossFit:
A.) Every 5min. x 5 Rounds:
5 Back Squats
500m Row
15 Pull-Ups or 5 Weighted Pull-Ups or 7 Muscle Ups
Back Squat Percentages:
Round 1.) 40%
Round 2.) 40%
Round 3.) 50%
Round 4.) 50%
Round 5.) 60%
*Do not go over your percentages. These down weeks are necessary for long term results.
B.) 1 Round for Max Reps:
2min. of Max Wall Balls 20/14lb.
2min. of Max American KB Swings 70/53
2min. of Max Wall Balls 20/14lb.
2min. of Max American KB Swings 70/53
Cool Down:
Jog 200m Walk 200m then:
Strong:
Monday 9/30
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. DB Floor Press – 4 x 10-12 Reps
First 2 sets increase, the final 2 sets at same challenging load
B. DB Seal Rows – 4 x 10-12 Reps @ 21X2 tempo
First 2 sets increase, the final 2 sets at same challenging load
Video does not show 2-sec pause at contraction on each rep
C. EMOM x 6 min (alternating)
Use the same weight “per movement” for each round, meaning that the first round should be lighter than you think as fatigue will accumulate quickly
10-12 DB Lateral Raises
10-12 Wide-Grip Barbell Upright Rows
-Rest 1-2 min, then into….
EMOM x 6 min (alternating)
10-12 DB Lateral Raises
6-12 Pike Push-ups
Time permitting, CHOOSE 1-2 of the following sections (Part D, E and F)
D. 2 Rounds:
DB Flies x 12-15 reps
Rest 1 min
Lying DB Tricep Extensions x 10-12 reps
Rest 1 min
E. Superset Movements x 2 sets each:
Strict Pull-ups x 6-8 reps (scaling below)
Hammer DB Curls x 8-10 reps
Rest 2 min
*Scale Pull-ups as needed to meet the 6-8 rep range with a difficult set
Rack Pull-ups
Band-Assisted Pull-ups
F. AMRAP 5 min:
30 Two-Pushup Burpees
Max Distance Row in remaining time