The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!
Strength & Conditioning:
8-10 Barbell Bent Over Rows (Regular Grip)
Rest 2min. Repeat For 4-5 Working Sets.
200 Push-Ups or 200 American KB Swings
300 Double Unders
You may break this up however you like!
1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.
2.) 3 Weighted Planks. 1min. on x 1min. off.
3.) 3 x 10-12 Single DB Tricep Extensions.
50 Push Press 45/30s
50 Cal Row
40 Second Plank
40 Double Unders
30 Plate Ground To Overheads 45/25lb.
20 Air Squats
20 Bench Tricep Dips
Max Up Downs!
How many up downs can you get at the end!? Put your score in on that today! I also made it 7min. to mimic the old school Crossfit Open workout with 7min. of burpees 🙂
Da Daily D:
With a nonstop running clock….
Min. 1) 60 Double Unders
Min. 2) Max Burpees
*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That’s 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders.
Full Body Aesthetics Day 16 Cycle 8
Barbell Incline Bench Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
12-15 Landmine Lunges on each leg.
Rest 90sec. After the 2nd leg. Repeat For 3 Total Sets.
2 Position Landmine Rows. 6-8 reps in each position on both sides. Rest 90sec. after the 2nd side. Repeat For 3 Total Sets.
6-8 “L” Sit DB Shoulder Press. Rest 2min. Repeat For 3 Total Sets.
8-10 Alternating Curls on each arm
8-10 Banded “Pull” downs
Rest 90sec. Repeat For 3 Total Sets.
15-20 Single Leg Deficit DB Calf Raises on each leg. Rest 60sec. After the 2nd leg. Repeat For 4 Total Sets.
Alternating DB Curls:
Banded “Pull” downs:
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.