Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Feb 22nd 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.) Bulgarian Split Squat 
*Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂
8-10 Reps on each leg
12-15 Weighted DB Sit-Ups (go heavy)
Rest 2min. Repeat For 3 Total Working Sets.

Bulgarian Split Squat:

Weighted Sit-Ups:

B.) 10 Rounds For Time:
11 Toes-To-Bar
11 Front Squats 75/55lbs.

The combination of the squats and core today is literally the meaning of “Butts & Guts!”

I hope you’re here for it 😉

The CrossFit Open is coming up, you will be seeing more of these little high pace conditioning pieces. Try to hit this hard and give those lungs some extra work today!


Every 4 min x 10 Rounds:
200m Run
200m Row
12 Alt. DB Snatches (50/35lb.)
9 Wall Balls (20/14lb.)
6 Pull-Ups

Daaaaaammmmmn! Can you hang or what?! This looks equally as brutal as it looks fun. Buckle up, it’s going to be a bumpy ride today 🙂 #GodSpeed

RX+ 30/20lb. Wall Ball

*If you do start to fade and you can’t hang on, then cut all the reps to 6  each, but keep the run and the row as is!

Da Daily D:

Part 1.)

8-10 DB Bulgarian Split Squats
Immediately into;
15-20 Weighted Sit-Ups
Rest 2min. Repeat For 3 Total Working Sets.

Part 2.)

For Time:
Double DB Snatches 45/30s

*To clarify, you are doing 10 Double DB Snatches, then 1 burpee… Then 9 Double DB Snatches, then 2 burpees… Then 8 Double DB Snatches, then 3 burpees… Until you get to 1 Double DB Snatch and 10 burpees.

Part 3.) Optional

50 Lying Oblique Crunches (25ea. side)
*Break it up however you like, but finish as fast as you can with good quality movement.

Full Body Aesthetics: Day 1 Cycle 8

Front Squats
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

10-12 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.

8-10 DB Incline Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Lateral DB Raises. (This is the heaviest we have ever gone. Really push here)
Rest 90sec. Repeat For 3 Total Sets.
*After the 3rd set, cut the weight in half and do a burnout set of 15-20 reps

6-8 Reverse Grip Barbell Curls.
Rest 60-90sec. Repeat For 3 Total Sets.

6-8 Flat Bench Barbell Skull Crushers.
Rest  90sec. Repeat For 3 Total Sets.

3 sets of landmine “21’s.”
Rest 60sec. Repeat For 3 Total Sets.
**21’s are 7 reps in the left arm, 7 reps in the right, and then 7 reps with both arms. Watch the video below.


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