CrossFit & Strong WODs Wed Aug 14th 2019

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“Deadlift Recovery Week”

Every 3min. x 10 Rounds:
10/7 Cal Bike or Row or 100m Run
10 Burpees
10 Toes-To-Bar
3 Deadlifts (see below)

*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%

Optional Extra Credit:
100 Russian Twists with 35/20lb DB
(Left+Right= 1rep)



Wednesday 8/14
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Giant Set x 3 Rounds:
12 Back Squat @ 20X0 tempo (no pause at top of rep)
12 Back-Rack Lunges (6 per leg, alternating, same weight/barbell)
Star-Jump Squats (till it burns really badly)

Rest 3 min

B. 3 Rounds:

10-12 Reps Single-Leg DB RDL (Right Leg)
12-15 Reps Staggered Good Mornings (RIGHT LEG FORWARD)
Rest 2 min
Repeat for opposite leg
Rest 2 min

C. Superset x 2 sets each:
Barbell Hip Thrust x 10-12 reps (heavy)
GHR x 6-10 Reps or Weighted Hip Extensions x 10-12 Reps
Rest 2-3 min

D. One Round:
100m Front Rack Walk (approx 65-70% of max clean)
30 Burpees
30 GHD or Decline Sit-ups
100m Front-Rack Walk (same weight)
20 Reverse Burpees
20 Single-Leg Toes to Bar (alternating, 10 per leg)

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You been on that new stuff, I been on that same shittt 🔥@brickbuiltstrength • When you start a program, do you actually commit to it? Like 110% commit? I’d guess a lot of people do not! • You’re quick to blame the program, to program hop, or to blame external sources, when all actuality you need to look inwards. • If you’ve given unquestionable 110% effort and it didn’t work then okay, try something else, but when you don’t, don’t point the fingers outward, it’s time to take a look inside! • About two more weeks and I’ve been doing my own personalized @brickbuiltstrength program that has been designed and progressed by @dommo03 for ONE YEAR! One year of full commitment, trust, and 110% effort towards my programming! • Today always offers an opportunity to make a decision towards commitment or towards mediocrity! YOU DECIDE ☺️😉 _______________ If you need some help in your commitments, we’ve got you. Send us a DM, email, or comment and we can get you set up to smash your goals #brickbybrick #liveitbreathitbeit @brickbuiltstrength @dommo03 • 🔥LINK TO PROGRAMMING IN MY BIO🔥

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E. Time Permitting
Calf Raises standing on bumper plate or platform
3-4 sets of 12-20 Reps

Categories: WOD

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