The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Strength & Conditioning:
3 Rounds:
10 Alt. Barbell Lunges 105/75
10 Pull-Ups
10 Calories or 150m Run
Immediately into;
3 Rounds:
10 Deadlifts 135/95
10 Pull-Ups
30 Double Unders
Immediately into;
2 Rounds:
10 Alt. Barbell Lunges 105/75
10 Pull-Ups
10 Calories or 150m Run
Immediately into;
2 Rounds:
10 Deadlifts 135/95
10 Pull-Ups
30 Double Unders
I don’t think anyone will actually finish, but I think it may be close 🙂
Sweat:
9min. EMOM:
Min. 1) 18/14 Cal Row
Min. 2) Max DB Bench Press 50/25s
Min. 3) Rest
9min. AMRAP:
50 American KB Swings 53/35lb.
50 Sit-Ups (feet anchored around the KB)
50 Double Unders
9min. EMOM:
Min. 1) 18/14 Cal Row
Min. 2) Max DB Bench Press 50/25s
Min. 3) Rest
9min. AMRAP: (*Start where you left off)
50 American KB Swings 53/35lb.
50 Sit-Ups (feet anchored around the KB)
50 Double Unders
I purposely made the row on the bench press section a little harder than normal because I want you to be tired going into the bench press. 15/12 would give you too much time to recover before you hit the bench. Moral of the story… Do the 18/14 please 🙂
Total time with the rest is 39min.
Da Daily D:
Part 1.) “Shoulder BURNER”
DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure
Rest 2min. Repeat For 3 Total Working Sets.
*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimatesm but you get the idea.
Part 2.) “Abs + Cardio”
7min. AMRAP:
30 Double Unders
7 Toes-To-Bar
Part 3.) “Upper Finisher”
5min. of Single Arm DB Upright Rows
*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.
https://www.youtube.com/watch?v=0PpUdCGUDWU
If you ever have any questions, be sure to get acquainted with private Facebook where many of us mingle daily 😉
Located here:
https://www.facebook.com/groups/212094312651619
Full Body Aesthetics: Day 3 Cycle 8
Legs:
Conventional Deadlift
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
15-20 Landmine Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CEj5o27Hpos/?utm_source=ig_web_copy_link
Back:
2 Position Landmine Row. 6-8 reps in each position on both sides. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
Barbell Front Raises
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
*After Set 3, immediately use the weight from set 1 and try to get another 5-6 reps
Rest 2min. Between Sets. *Go HEAVY
https://www.youtube.com/watch?v=qD0JGWyPUTU
Bicep:
Single DB Curls
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Triceps:
Banded Tricep “Pull” Downs.
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
*If you have a cable machine with a straight bar, use it!
https://www.youtube.com/watch?v=hbXUt-YYrPw
Abs:
10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
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.”
SUPERSET with;
1min. Weighted Plank
Rest 2min. Repeat For 4 Total Working Sets.
*Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂
Single Leg Deadlift:
https://www.youtube.com/watch?v=qMGQYZL7DnU