Workout of the Day Friday March 19th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!

Strength & Conditioning:

A.) Strict Press (Double Progression Week 3)

6-8 Reps
superset with;
12-15 Banded FacePulls
Rest 2min. Repeat For 3 Total Sets.

*Banded FacePulls:
https://www.youtube.com/watch?v=43P-I43uzRw

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*This Press cycle is DOUBLE PROGRESSION. See details below.

Everyone will start this program on the low end of the rep range, 6 reps at the same weight for 3 sets (week 1). The overall goal by the end of this program is to get ALL 3 sets a the same weight for 8 reps (ideally this should happen week 3). 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 reps again, 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 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….

B.) Open WOD 21.2 (17.1 repeat)

10-20-30-40-50

DB Snatches (Rx 50/35) (Scaled 35/20)

*15 Burpee Box Jump Overs after each set of snatches

(24/20) (Scaled 20in box step ups allowed)

-Burpees must be facing the box with feet and hands straddling a line

-it must be a 2 footed takeoff on the jump and a 2 footed lading on top of the box

-You do not need to stand up completely on the box

-BOTH heads of the DB must hit the ground on each rep

-No assist from opposite hand while snatching and you must alternate

Sweat:

EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: 15 SDHP’s 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

Advanced can do 95/65 on the SDHP and Barbell Sit-Ups for 40sec. Should be trying to get around 8-10

Daily D:

15min. of Straight Booty Work:

5min. of:
30sec. of MAX DB Goblet Squats 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

DB Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo

Full Body Aesthetics Day 26 Cycle 8:

Shoulders:
Barbell Strict Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Legs:
8-10 Barbell Reverse Lunges on each leg. Rest 2min. Repeat For 3 Total Sets.

Chest:
8-10 Barbell Reverse Grip Flat Bench.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=KEg2rbkSl6U

Back:
8-10 Flat Bench DB Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY

Bicep:
12-15 Banded External Curls. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PVpgsGe1Ekc

Triceps:
10-12 Reverse Grip Barbell Skull Crushers. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=UlO6PAsNrFM

Calves:
Throw anywhere from .5 to .75 times your bodyweight on the bar and do as many standing barbell calf raises as possible in 5min. Rest as needed, but your goal is as many reps as possible!

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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.”