The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
2 Front Squats (out of the rack) + 2 Push or Split Jerks
Rest 2min. Repeat For 4 Total Working Sets.
400m Run
Immediately into max rounds and reps of:
4 Push Jerks 135/95
8 Toes-To-Bar
Sweat:
35min. to get as far as possible…
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20 Wall Balls (20/14lb.)
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20 Wall Balls (20/14lb.)
400 Meter Run
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20 Wall Balls (20/14lb.)
400 Meter Run
60 Push-Ups
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20 Wall Balls (20/14lb.)
400 Meter Run
60 Push-Ups
80 Cals of Choice
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20 Wall Balls (20/14lb.)
400 Meter Run
60 Push-Ups
80 Cals of Choice
100 SDHP’s 75/55lbs.
We’ve done these before, so you should be pretty familiar by now.
Interested to see if anyone can finish this one.
Da Daily D:
Part 1.) “My Leggies”
20 DB Goblet Squats
15 Air Squats
10 Jumping Lunges (L+R= 2 reps)
Rest 60sec. Repeat For 4 Total Sets
Part 2.) “High Heart-Rate Hammy’s”
10min. AMRAP:
10 DB Single Leg RDL’s (5 each leg)
15 Push-Ups
Part 3.)
3min. AMRAP:
Seated Knee Tucks
*Get as many as you can!
https://www.youtube.com/watch?v=09UyhjFuiy0
DB Single Leg RDL: (1 DB)
https://www.youtube.com/watch?v=jnrpJgiACHg
Full Body Aesthetics Day 5 Cycle 8:
Shoulders:
Barbell Strict Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
6-8 Incline DB Bench Press. Rest 2min. Repeat For 3 Total Sets.
Back:
8-10 Towel “T Bar” Rows.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY
Legs:
8-10 Bulgarian Split Squats on each leg.
Rest 2min. Repeat For 3 Total Sets.
*Shoot for 5% more than last week
https://www.youtube.com/watch?v=tSynlDZo5Fw
Bicep:
6-8 Straight Bar Bicep Curls. Rest 2min. Repeat For 4 Total Sets.
*Should be shooting for the heaviest we have ever gone so far on this program.
Triceps:
8-10 Banded Kickbacks.
Rest 60sec. Repeat For 4 Total Sets.
*If you have access to a cable machine or light DBs that can be an option as well.
https://www.youtube.com/watch?v=ttfgjcP9_yA
Abs:
10-12 Heavy DB Russian Twists. Rest 60sec. Repeat For 4 Total Sets.
*Left + Right = 1rep
*Pause for close to 1 full second on each side as you do your reps. Makes it much harder.
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”