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:
Teams of 2: (1 person works at a time)
2 Rounds For Time:
50 Overhead Squats (135/95 lb)
1 mile Run
*Break it up however you like, but the run must be in 200m intervals.
*If you and your teammate are really badass, consider doing 30 Muscle Ups in stead of 50 pull-ups each round. And depending on skill level, you can add a little weight to the OHS. Maybe 155?
35min. to get as far as possible…
1 Devil Press 45/24s
4 DB Lunges (2 ea. leg) 45/25s
7 DB Power Cleans 45/25s
8 DB Push Press 45/25
10 Wall Balls 30/20
11 Cal Assault Bike
12 Air Squats
Goes like this…
1..2,1…3,2,1…4,3,2,1… and so on… The last round is 12 Air Squats, all the way back to the 1 Devil Press.
Can you finish!? I think a few of you can!
1 Devil Press
200m Run + 1 Devil Press
3 Burpees + 200m Run + 1 Devil Press
Keep going down 1 movement and back up the list until you reach the 12 air squats. Once you get there, you come back up and you’re done!!
Da Daily D:
Part 1.) “Shoulder PUMP”
5min. of Single Arm DB Upright Rows
*Switch sides every 6-8 reps nonstop for the entire 5min. Try as hard as possible to not put the DB on the ground.
Part 2.) “Shoulders + Core Conditioning”
60 Double Unders
20 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time
Rest 90sec. Repeat x 4 Rounds
*Score is just the TTB
Full Body Aesthetics Day 13 Cycle 8:
7min. of Barbell Hip Thrust
7min. of Flat DB Bench Press
7min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.
7min. of Single Arm DB Upright Rows
*On this one, you can NOT put the DB down the ENTIRE time. Constantly switch sides every 5-6 reps.
7min. of DB Hammer Curls
*Curling both at the same time
7min. of Banded “Push” Downs
*If you have access to a cable machine, by all means, use it!
7min. of Heavy DB weighted Sit-Ups
If you need more information on today’s piece, check last weeks description.
REST 2-3min. AFTER EACH STATION
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” or reps in the case of Density Saturday’s.