Workout of the Day Friday July 23rd 2021

CrossFit:

A.) Push Jerk & Row Superset (Week 4 “DELOAD”)

Push Jerk

Set 1.) 5 Reps at 40% of 1RM
Set 2.) 5 Reps at 50% of 1RM
Set 3.) 5 Reps at 60% of 1RM

SUPERSET with;

10-12 DB Incline Seal Rows
https://www.youtube.com/watch?v=iDf_T_TGTD8

Rest 2-3min. Between Sets.

B.) 20min. EMOM:
Min. 1) 15/12 Cal Row or Bike or 200m Run
Min. 1) 8-10 KB Walking Lunges
Min. 1) 20-30 Push-Ups
Min. 1) 20-25 Russian KB Swings (70/53lb.)

Got a few rep ranges in here today to choose from depending on your ability level. So for score purposes, you have to finish the calories no matter what, then… Total up your reps from everything else.

RX Men Lunge Weight: 53s
ADV Men Lunge Weight: 70s

RX Women Lunge Weight: 35s
ADV Women Lunge Weight: 50s

*If there are not enough KBs we can sub a barbell at 105/75

Booty Crew:

A.) EMOM 10 min

10 Banded Hip Thrusts

B.) EMOM 10 min

15-20 Banded Barbell Glute Bridges

C.) 40 min AMRAP:

25 Hanging Knee Raises + 25 Weighted Sit Ups

30 EACh Leg Bulgarian Split Squats

25 Bench Push Ups + 25 Bench Dips

1 min Plank + 1 min V-ups

30 EACH leg Weighted Step Ups

25 Upright Rows + 25 OH Press

25 Each side Double Bicycle Crunch + :45 sec each side Side Plank

30 EACH leg Strict DB Donkey Kicks

*10 Handstand Kick Ups After each set

Sweat:

“Full Body Sculpt Circuit”

5min. of Arms:
Lee Priest Tricep Extensions

5min. of Glutes:
Barbell Hip Thrust

5min. of Back:
DB Bent Over Rows
*Switch sides every 6-8 reps

5min. of Shoulders:
Single Arm DB Arnold Press
*Switch sides every 6-8 reps
*If the weight starts to feel too heavy after a bit, you may start using your legs to help you.

5min. of Glute/Legs:
Weighted Box Step-Ups holding (1) DB on your shoulder
*Use a 20-24in Box

5min. of Abs:
DB Russian Twists (35/20lb.)

REST 1min. After Every Section.

This is a version of what we do on “Density Friday’s” for the Full Body Aesthetics program. I just added a little extra glute work 😉

Details:

Your goal for each movement is to get as many QUALITY reps in as absolutely possible! (Typically, you will get somewhere between 60-80 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps!

Movement Demos You Might Need:

Lee Priest Tricep Extensions:
https://www.youtube.com/watch?v=_2NH_ZqOJNY

Single Arm DB Arnold Press:
https://www.youtube.com/watch?v=fj-AG94-YRQ

DB Russian Twists:
https://www.youtube.com/watch?v=N5j0NbJvH4o

DB Bent Over Rows:
https://www.youtube.com/watch?v=LIGW2GNSm7g

Daily D:

Can you hang for 15min!?

Every 60sec. for 15min.
4 DB Power Cleans
5 Push Press
6 Alt. DB Lunges

*If you need to scale, you can drop this to 4 reps for all stations and that should be good. Or obviously you can lighten the weight.

*Suggested weights:
Men – 45lbs.
Women – 30lbs.

Part 2.)
“Tabata Abs”

8 Rounds:
20sec. of Toes-To-Bar
10sec. of Rest

*If you have a light DB you can do this as weighted knee raises instead to switch things up. Looks like this: https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

Full Body Aesthetics Day 40 Cycle 10:

DENSITY FRIDAY!

Legs:
7min. of Walking DB Lunges
*Preferably walking forward 10+ steps and turning around nonstop, but if you do not have the space, then in place is fine too.

Chest:
7min. of Flat Barbell Bench Press

Back:
7min. of Single Arm DB Bent Over Rows
*Switching sides every 5-7 reps nonstop

Shoulders:
7min. of Single Arm DB Strict Press (neutral grip)
*Switching sides every 5-7 reps nonstop

Triceps:
7min. of Lee Priest Extensions
https://www.youtube.com/watch?v=_2NH_ZqOJNY

Biceps:
7min. of Close Grip Barbell Bicep Curls
https://www.youtube.com/watch?v=AFhKLCDQ8Ws

Calves/Abs Superset:
1min. Plank
1min. of Standing Barbell Calf Raises
1min. Plank
1min. of Standing Barbell Calf Raises
1min. Plank
1min. of Standing Barbell Calf Raises
1min. Plank
*I recommend using bodyweight on the bar. Or about 20% under bodyweight.

No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!

If you need more information on today’s piece, check last weeks description.

———————————————

REST 2-3min. AFTER EACH STATION