Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri March 5th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!

Strength & Conditioning:

A.) Strict Press (Double Progression Week 1)
6-8 Reps
superset with;
15-20 DB Rear Delt Rows
Rest 2min. Repeat For 3 Total Sets.

*DB Rear Delt Row:

*This Press cycle is DOUBLE PROGRESSION. See details below.

Everyone will start this program on the low end of the rep range, 6 reps at the same weight for 3 sets today. The overall goal by the end of this program is to get ALL 3 sets a the same weight for 8 reps (ideally this should happen week 3). Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6 reps again, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 8 Rounds For Time:
8 Cal Row or 8 30 ft Shullte Runs
8 Box Jumps 30/24″
8 Burpees
8 Alt. DB Snatch 70/50lb.

Classic Style Today 🙂

Time CAP: 18min


4 Rounds:
Min. 1) 50sec. Plank on elbows
Min. 2.) 15/12 Cal Row
Min. 3.) 60 Double Unders

Rest 2min.

9min. AMRAP:
10 Weighted Hanging Knee Raises
10 DB Deadlifts 70/50s
10 Box Jumps 24/20″

Rest 2min.

4min. of DB Bench Press (45/20s)
3min. of Body Weight Dips (off a bench or chair)
2min. of Weighted DB Sit-Ups (45/20lb.)
1min. of Single DB Bicep Curls (45/20lb.)

*No Rest between sections here. Your goal is to just get as many reps as possible with as little rest as possible for all sections.

Little bit of everything today! Here’s a few quick notes:

1.) I Suggest 5-15lb. on the hanging knee raises.
2.) Make sure BOTH sides of the DB hits the ground on the deadlifts.
3.) On the DB Bench for part 3, your goal is to do about 12-15 reps on the first set, take a quick 10-15sec. rest and get right back on it and chip away at sets of 6-8.  Try not to rest for more than 20sec. at any given time.

Movement Demos:

Weighted Hanging Knee Raises:

Weighted DB Sit-Ups:

Single DB Bicep Curls:

Da Daily D:

25min. Running Clock….

10 DB Power Cleans

10 DB Power Cleans
25 Push-Ups

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats

– Mens Weight: 45lbs.
– Womens Weight: 30lbs.

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

There IS NO REST between sections, so just keep on moving!

This is called “accumulator” style and it’s one of my all time favorite templates!


P.S. If you need more time to finish and you have the time to do so, then go for it 🙂

Full Body Aesthetics: Day 12 Cycle 8

Barbell Strict Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

8-10 Incline DB Partial Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets. *Video link is a flat bench

6-8 Single Arm DB Rows on each arm. Rest 2min. Repeat For 3 Total Sets.

3 Sets of the “Big Booty Superset.”
Rest 90sec. Repeat For 3 Total Sets.
(*7 Banded Curtsy lunge, 7 RDL, and 7 Lunges on each leg. Watch the video if you’ve never done these before!)

15-20 Bicep Twists. Rest 60sec. Repeat For 4 Total Sets. *These might not seem like much, but they are amazing for building the peak of your bicep and they are a great way to prevent bicep related injuries. Be sure to get full rotation like video on every rep!

6-8 Pause Single DB Extensions (held laterally). Rest 2min. Repeat For 3 Total Sets. *Shoot for 5% more than last week

12-15 Seated DB Calf Raises. Rest 90sec. Repeat For 4 Total Sets.
*Pause for 1sec. at the top of each rep.
*If you have access to a seated calf machine, use it!


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.”

Categories: WOD