Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon March 8th 2021

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:

A.) Back Squat (Double Progression Week 2)

6-7 Reps (if you missed last week you are on 6 reps, if you are on week 2 you should try the same weight you did last week for 7 reps)
superset with;
12-15 Heavy DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

*This squat 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 (week 1). 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.

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….

B.) 15min. to get as far as possible….
1 Power Clean and Jerk 155/105
1 Round of “Covid”
2 Power Clean and Jerk 155/105
1 Round of “Covid”
3 Power Clean and Jerk 155/105
1 Round of “Covid”
… And so on… The workout ends after 10 Clean and Jerks.

Can you finish!?

Covid = 5 TTB, 10 Push-Ups, 15 Air Squats

Sweat:

Every 2 min x 10 Rounds
Round 1: 10 Cal Bike + 10 DB Box Step Ups (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each round

Rest 3 min

12 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂

– Box Step-Ups: Left + Right = 2 Reps
– Lunges: Left + Right = 2 Reps
– Can you finish that 2nd part!?

Da Daily D:

“Classic Fun PUMP kinda day”

20min. EMOM:
Min. 1.) Max Reps of DB Floor Press
Min. 2.) Max Reps of Strict Pull-Ups
Min. 3.) Max Reps of Weighted DB Sit-Ups
Min. 4.) Rest

—————————————————-
DB Floor Press:
https://www.youtube.com/watch?v=eHhq6_yQ7JA

Weighted Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I

Full Body Aesthetics Day 15 Cycle 8

Legs:
Front Squats
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

Chest/Back Superset:
8-10 Incline Reverse Grip Barbell Bench
Immediately into;
8-10 Regular Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets

Shoulders:
Leaning Lateral DB Raises
Set 1: 10-12 on each arm
Set 2: 8-10 on each arm
Set 3: 6-8 on each arm
Set 4: 6-8 on each arm
https://www.youtube.com/watch?v=oEyXGf2e35Q

Bicep/Tricep Superset:
8-10 Straight Bar Barbell Curls
Immediately into;
8-10 Straight Bar Flat Bench Barbell Skull Crushers
Rest 90sec . Repeat For 3 Total Sets

Abs:
30sec. Hollow Hold
30sec. of Toes-To-Bar
30sec. Rest
Repeat For 4 Total Sets

—————————————

Reverse Grip Bench (Shown flat):
https://www.youtube.com/watch?v=KEg2rbkSl6U

Regular Grip Barbell Rows:
https://www.youtube.com/watch?v=GV-37GQvUgU

Hollow Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI