Workout of the Day Friday July 30th 2021

CrossFit:

A.) Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?

EMOM x 4min.
Odd: 15/12 Cal Row or 10/8 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls

EMOM x 4min.
Odd: 15/12 Cal Row or 10/8 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls

EMOM x 4min.
Odd: 15/12 Cal Row or 10/8 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.

B.) At the 28min. Markโ€ฆ.

5 Rounds:
20sec. of Max HSPUโ€™s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!

If you need to scale HSPU’s today you can choose one of these:

1) L-Sit DB Press
https://www.youtube.com/watch?v=VKAVy-3bDEQ

2) Lateral DB Raises since today is mostly shoulder intensive.

ADV is for people who do ring dips today (no bands do the bench ones if you can’t hang)

Booty Crew:

A.) EMOM 10 min:

10 Banded Hip Thrusts

B.) EMOM 10 min:

15 Banded Barbell Glute Bridges

C.) 40 min AMRAP: ( I’m hoping we can get 3-ish rounds here)

15 Curtsys on the Right Leg + 25 Skaters on the Right Leg

15 Curtsys on the Left Leg + 25 Skaters on the Left Leg

15 Upright Rows + 15 OH Press

15 Single leg KB RDL Right Leg+ 15 RDL Hops RIght Leg

15 Single leg KB RDL Left Leg+ 15 RDL Hops Left Leg

15 Pull Ups + 15 Barbell Biceps Curls

25 KB Deficit Sumo Squat + 30 Squat Jacks

10 HS Kick Ups After each Exercise

Sweat:

3 Rounds: “Full Body Circuit”
1min. of Max American KB Swings 53/35
1min. of Max Box Jumps 24/20″
1min. of Max Barbell Thrusters 45/35lb
1min. of Max Tricep Dips Off A Bench
1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds: “Core Circuit”
1min. of Plank
1min. of Max Toes-To-Bar
1min. of Max Russian Twists w/ 5lb Plate
1min. Rest

Rest 2min.

3 Rounds: “Cardio Circuit”
1min. of Bike for Max Cals
1min. of Rowing For Max Cals
1min. of Rest

Fight Gone Bad style today. Broken up into all the things you love ๐Ÿ™‚

Daily D:

Not gunna lie… This is gunna be rough…

2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders

I love this workout and we have done it a few times since the start of the daily d (3 year ago).

It’s just nice to get out of the “normal” routine and do some different stuff. I hope you have fun and hate it all at the same time ๐Ÿ˜‰

Feeling extra motivated and you have the time? You can go a little farther on the Carry’s

Full Body Aesthetics Day 47 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 the description on day 33 of this cycle.

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REST 2-3min. AFTER EACH STATION

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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.”

Categories: WOD