The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
1min. of Flat Barbell Bench Press (95/65lbs.)
1min. of 30ft Shuttle Runs or Rowing For Max Cals
1min. of Wall Balls (20/14lb.)
1min. of American KB Swings (53/35lb.)
1min. of REST.
Repeat For 3 TOTAL Rounds
Sweat:
4 Rounds:
(0-2min.)
25/18 Cal Row
(2-4min.)
2 Rounds:
4 Burpees
8 DB Lunges 45/30s
12 Air Squats
(4-6min.)
25/18 Cal Assault Bike
(6-8min.)
15 Double DB Snatches 45/30s
(8-9min.)
Rest
*If you want to put your score today, it’s how many rounds out of the 4 you completed as prescribed 🙂
Double DB Snatch Demo:
https://www.youtube.com/watch?v=e_YxppBYXew
Da Daily D:
(0-10min.)
5 Rounds:
6 Devil Press
12 Russian Twists w/DB (L+R=1)
(10-20min.)
4 Rounds:
10 Renegade Rows (ea. arm)
20 DB Deadlifts
60 Double Unders
(20-25min.)
Optional Cash Out!
5min. AMRAP:
Max DB Sit-Ups
*Holding your DB overhead like this:
https://www.youtube.com/watch?v=FBPEtclqayQ
Full Body Aesthetics Day 4 Cycle 8: Rest Day
Immediately into;
8-10 Incline DB Seal Rows
Rest 90sec. Repeat For 4 Total Sets
*For the incline you can use a rouge brick like you will see in the Seal Row demo video below or a stack of plates.
DB Seal Row Demo:
https://www.youtube.com/watch?v=L_Z8jqKqQ58