Register for the CrossFit Games Open! First workout comes out on Thursday Feb 24th. 3 weeks to test your fitness and represent our box!
-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s
CrossFit:
25 Snatches (75/55lb.)
25/20 Cal Row or 300m Run or 20/15 Cal Bike
25 Snatches (75/55lb.)
25/20 Cal Row or 300m Run or 20/15 Cal Bike
25 Snatches (75/55lb.)
Time CAP: 15min.
PLEASE do not drop the bar today. 10s and 15s are fragile by themselves.
1.) 400m Farmer Carry with (2) 53/35lb. KBs
2.) 10-12 Weighted Tricep Dips. Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises. Rest 90sec. Repeat For 3 Total Sets.
*Just wanted to throw this is in incase you finish fast today and want a little extra work
Booty Crew:
A.) Hip Thrust Drop Set EMOM:
5 min 6-8 reps Super Heavy
5 min 8-12 Reps Heavy
5 min Max Reps Moderate weight
8 min 10-3-pulse Glute Bridges (at your last weight)
B.) 3x All the Way Through:
Complete this circuit first with Heavy weight, then with moderate weight and again with just bodyweight back to back to back with minimal rest. That is one round. DO this 3 times all the way through.
10 Walking Lunges
10 Curtsy Lunges Right leg
10 Walking Lunges
10 Curtsy Lunges Left Leg
Again with moderate weight
Once more just bodyweight
C.) 2x 1 min each
Ball Sit Up
Plank Taps with feet on ball
Ball Tap Crunch
Elbows on ball toe taps
Russian Twists
Rest
Sweat:
3min. of work by 1min. of rest until you finish!
10/7 Cal Bike
10 DB Push Press 50/35s
10 American KB Swings 53/35lb.
10 Toes-To-Bar
15/12 Cal Bike
15 DB Push Press 50/35s
15 American KB Swings 53/35lb.
15 Toes-To-Bar
20/15 Cal Bike
20 DB Push Press 50/35s
20 American KB Swings 53/35lb.
20 Toes-To-Bar
25/18 Cal Bike
25 DB Push Press 50/35s
25 American KB Swings 53/35lb.
25 Toes-To-Bar
30/21 Cal Bike
30 DB Push Press 50/35s
30 American KB Swings 53/35lb.
30 Toes-To-Bar
Time CAP: 36min. (That’s 9 rounds of 3min. on by 1min. off)
RX+ is a 70/53lb. KB
Daily D:
5min. of:
30sec. of MAX DB Goblet Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Recommended weights:
Men: 45-70lbs.
Women: 30-50lbs.
https://www.youtube.com/watch?v=SGZK0YZmEpU
DB Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
Lunges (Hold the DBs at your side)
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats
Round 3 looks like this…
3 Devil Press 45/30s
10 Air Squats
…. What can you get to?!
https://www.youtube.com/watch?v=_-iCGodEZNo
Full Body Aesthetics Week 2 Day 12:
Rest 2-3min. between sets.
*Remember to increase the weight if you got all 3 sets of 8 reps last week.
Rest 2-3min. between sets.
*Remember to increase the weight if you got all 3 sets of 8 reps last week.
15-20 Incline DB Bench Press
Immediately into;
12-15 Regular Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=GV-37GQvUgU
Bicep/Tricep Superset:
8-10 Banded Single DB Curls (held lateral)
Immediately into;
8-10 Banded Single DB Skull Crusher (held lateral)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qT2fkFf604U
Calves:
3 Sets of Seated DB Calves to failure
– Rest 2min. Between Sets
– Shoot for a weight that gets you 15-20 reps
https://www.youtube.com/watch?v=WSOtYQLefI8
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….
superset with;
10-12 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.
Weighted Hanging Knee Raises:
https://www.youtube.com/watch?v=d_vwMeIfjAM
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….