Workout of the Day Friday Nov 12th 2021

CrossFit:

Booty Crew:

EMOM Hip Thrust drop set.  We are going to start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.

A.) EMOM 5 min:

6-8 Barbell Hip Thrusts

(Pick a weight you DON’T THINK you can can do for 6, let’s just see what happens!)

EMOM 5 min:

8-12 Barbell Hip Thrusts

(Use 5-10% less)

EMOM 5 min:

Max reps Barbell Hip Thrusts

(Use 5-10% less again)

B.) Bring Sally Up 

5 Pulse Barbell Glute Bridges on the “Up”

*Use the same weight as your last 5 min EMOM

C.) Alternate through each for 40 min (any order you want):

Min 1) Weighted Squat Jacks

Min 2) V-ups

Min 3) Walking Lunges

Min 4) Reverse Sit Ups

Min 5) Skaters

Min 6) Handstand Kick Ups

Min 7) Tap Crunches

Min 8) RDL Hops (:30 sec each side)

Min 9) Hanging Knee Raises

Min 10) Rest

*You can switch out any of these movements for your favorites if you want, just keep in mind that the transitions need to be quick.

Sweat:

Daily D:

Full Body Aesthetics Day 12 Volume Cycle