The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
8/6 Cal Row or 8 30 ft Shuttle Runs
10 Toes-To-Bar
Max Front Squats 185/135
ADV can be anything over 185/135. Some of you can probably do 205/145+. Throw your weight in the comments and let’s see what you can do.
These are short bursts for a reason! Go hard and LETS GO!
Sweat:
25 Rounds:
6 Cal Assault Bike
5 DB Thrusters 45/30s
4 Pull-Ups
3 Burpees
RX+ 50/35lb. DBs
Da Daily D:
15min. SUPERPUMP!
5min. of DB Bench Press
4min. of Body Weight Dips (off a bench or chair)
3min. of Weighted DB Sit-Ups
2min. of Single Arm DB Push Press
1min. of Single DB Bicep Curls
*No rest between sections. Have everything setup before you start. Gunna be a fun one!
On the Weighted Sit-Ups, choose a weight that you can do a similar rep scheme as the bench.
On the Single Arm DB Push Press, alternate arms every 5-6 reps. Choose a weight that ideally you don’t have to put down the whole time.
On the Curls, ideally choose a weight hat you do not have to put down the entire time as well. Make sure it’s challenging though!
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Weighted Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I
Single DB Bicep Curl Demo:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Full Body Aesthetics: Day 8 Cycle 8
Legs:
Front Squats
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
Chest:
15-20 High Banded Fly’s on each arm. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=WI1AQ1kEhCQ
Back:
6-8 Barbell Rows (Supinated Grip). Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders:
6-8 Single Arm Arnold Press on each arm. Rest 90sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=fj-AG94-YRQ
Biceps:
8-10 Supinated DB Curls. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=LRylj1o3bdI
Triceps:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets
https://www.youtube.com/watch?v=9itKVKnUFsg
Abs:
5min. for max reps of weighted seated Knee Tucks. You just need
5-10lbs.
https://www.youtube.com/watch?v=OFiw8ZJHKcg
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.”
superset with;
12-15 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.
*This squat cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, 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.
Example:
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….