The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Undersimmediately into;
10-20-30
American KB Swings 53/35
15 Handstand Push-Ups
30 Double Unders
*ADV Strict HSPU’s
Sweat:
5min. AMRAP:
10 Calorie Row
10 American KB Swings 70/53/35
10 Sit-Ups (Feet Anchored on KB)
10 SDHP’s 95/65lb.
10 Toes-To-Bar
10 Box Jumps 24/20″
Rest 2min.
10min. AMRAP:
15 Calorie Row
15 American KB Swings 70/53/35
15 Sit-Ups (Feet Anchored on KB)
15 SDHP’s 95/65lb.
15 Toes-To-Bar
15 Box Jumps 24/20″
Rest 3min.
15min. AMRAP:
20 Calorie Row
20 American KB Swings 70/53/35
20 Sit-Ups (Feet Anchored on KB)
20 SDHP’s 95/65lb.
20 Toes-To-Bar
20 Box Jumps 24/20″
Each one is made to be doable to get at least 1 full round complete within the time. However, I expect most of you to get much more than that!
It will be interesting to see where you end each time. Will you be around the same exact spot since the time and reps goes up? Or will you make it a little farther each time?!
Da Daily D:
“26min. of Cardio, Legs, and Core”
2min. AMRAP:
10 Single DB Squat Cleans
Max Double Unders in Remaining Time
Rest 1min. Repeat For 4 Total Rounds.
REST 3min. (Including the 1min. from the last round)
2min. AMRAP:
12 DB Deadlifts
Max Toes-To-Bar in Remaining Time
Rest 1min. Repeat For 4 Total Rounds.
*On part 1, choose a weight that is challenging for the 10 reps. The last 2-3 reps should be pretty tough. If you only have light weights consider doing 15 reps.
*On part 2, I recommend the same difficulty, except now you’re going to have 2 DB’s and I need both sides of the DB to touch the ground. That extra range of motion is what makes it hard 🙂
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Single DB Squat Cleans:
https://www.youtube.com/watch?v=P8F-1I4UrrI
Full Body Aesthetics Day 9 Cycle 8
Chest:
Barbell Incline Bench Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
8-10 Barbell Good Mornings.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=YA-h3n9L4YU
Back:
8-10 Flat Bench Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY
Shoulders:
8-10 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 3 Total Sets.
*Hopefully you are slowly getting stronger and stronger on these. Try something a little heavier today 🙂
https://www.instagram.com/p/CAAv8q3HRDI/
Bicep:
10-12 Crossbody Curls on each arm. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wWprR2tq78k
Triceps:
10-12 Weighted Bench Dips.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5H5nKVULKQs
Calves:
8-10 Standing Barbell Calf Raises. Rest 60sec. Repeat For 5 Total Sets. *Try and go as heavy as possible and pause for a split second at the top of each rep. Shoot for about 5% heavier than 2 weeks ago.
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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.”
300m Run
3 Power Snatch (climbing)
*Try and start at 135/85 and build up to a max effort.
*Shoot for “touch n go” reps.
*Complete the run at about 80-90% effort each time. Everyone should be coming in from the run just around the 1min mark.