Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Feb 18th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 13th, 20th and 27th!

Strength & Conditioning:

A.) Swole Train

8-10 Flat Barbell Bench Press
Immediately into;
6-8 Weighted Chin-Ups
Rest 2min. Repeat For 3-4 Total Working Sets.
*If you can not do weighted chin-ups, do a supinated grip bent over row like this:
https://www.youtube.com/watch?v=D2YGzQ5G6J4

B.) 15min. AMRAP:
4 Front Squats 135/95lbs. (from the ground)
8 Pull-Ups
12 Push-Ups

Keeping the numbers small here so that you can move fast and really get your heart rate up. If you feel like you may get stuck anywhere, change the numbers just slightly. Maybe something like 3/6/9 for example.

ADV is 5/10/15 Rep Scheme. But I only want you doing this one if you know that you can ALWAYS do the set of 10 pull-ups unbroken every time.

Sweat:

Teams of 2: (Only 1 person works at a time)
30min. AMRAP:
100 Double Unders
100 Cals of Choice
80 Alt. DB Snatches 50/35s
80 Sit-Ups
60 DB Power Cleans 50/35s
60 Push-Ups
40 DB Russian Twists with your DB
40 DB Push Press 50/35s

For the russian twist, its left + right equals 1. I know it’s a little heavy today, but it’s a low number to split up, so try and stick it out and don’t scale it. Keep your feet off the ground and make to touch the DB on the ground on BOTH sides !

I wonder if it’s possible to get 2 rounds??

Da Daily D:

20min. EMOM: (All in the same min.)
6 Alt. DB Lunges 45/30s
6 Air Squats
6 Toes-To-Bar

Fun little challenge for you guys/gals!

Ideally you are looking for a 35-40sec. work window to keep this sustainable for 20min. so be sure to pick the right numbers.

Too easy? Try 8s
Too hard? Try 4s

Full Body Aesthetics: Bridge Cycle Recovery Week

Legs:
Conventional Deadlift
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Rest 2-3min. Between Sets

Chest/Back Superset:
10 Single Arm DB Bench Press (Right)
10 Single Arm DB Bench Press (Left)
10 Single Arm DB Row (Right)
10 Single Arm DB Row (Left)
9 Single Arm DB Bench Press (Right)
9 Single Arm DB Bench Press (Left)
9 Single Arm DB Row (Right)
9 Single Arm DB Row (Left)
.
Then 8 of each… Then 7 of each.. All the way to 1 of everything.
*Choose a challenging weight, but not so heavy that you have to rest a ton. This should take 8-10min.

Shoulders:
15-20 Landmine bent over lateral raise on each arm.
https://www.youtube.com/watch?v=0ONVinOc9XY

Triceps:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets
https://www.youtube.com/watch?v=9itKVKnUFsg

Biceps:
12-15 Banded External Curls.
Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=PVpgsGe1Ekc

Abs:
1min. Weighted Plank
1min. Rest
Repeat For 3 Total Sets
https://www.youtube.com/watch?v=nDGWYKhXp3I

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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.”