CrossFit:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
10 Toes-To-Bar
20 Front Rack Lunges (75/55lbs.)
75 Double Unders
Rest 1min.
5min. AMRAP:
10 Toes-To-Bar
20 Muscle Snatches (75/55lbs.)
75 Double Unders
Rest 2min.
7min. AMRAP:
10 Toes-To-Bar
20 Hang Power Cleans (75/55lbs.)
75 Double Unders
Booty Crew:
1.) EMOM Hip Thrust drop set. 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
(Use about 80% of you heaviest weight from Wednesday)
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.) EMOM 8 min:
35 seconds of Barbell Glute Bridge Pulses
C.) 40 min to complete in any order:
100 Curtsy Lunges
100 V-ups
100 Step Ups
100 Reverse Sit Ups
100 KB Swings
100 Lemon Squeezers
100 Both feet elevated Split Squats
100e Penguins
100 Banded GHD Hip Thrusts
(You can sub out any ab movements you like or add more in)
*Every rest break complete 5-10 HS Kick Ups
*If you finish everything you can add more movements or start over
Sweat:
35min to finish…
1000m Row
100 Plate Ground To Overheads (45/25lb.)
1000m Run
100 Wall Balls (20/14lb.)
1 Mile Bike
100 Heavy Russian KB Swings (70/53lb.)
If you want beef it up a little, use a 55/35lb. plate on the ground to overheads and a 30/20lb. wall ball. I think that’s still finish-able.
Ground To Overhead Demo:
https://www.youtube.com/watch?v=U3x_-pSUvXA
Daily D:
“Flex Friday”
5min. of Flat DB Bench Press for Max Reps
5min. of Strict Pull-Ups for Max Reps
5min. of Bodyweight Dips for Max Reps
5min. of Single DB Bicep Curls for Max Reps
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 12-15 reps. Then start chipping away at sets of 6-8 for the remaining time.
Single DB Bicep Curl Demo:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Bodyweight Dip:
https://www.youtube.com/watch?v=bzNYyu2KXoU
Full Body Aesthetics Day 47 Cycle 11:
DENSITY FRIDAY!
Legs/Glutes:
7min. of Barbell Step-Ups
https://www.youtube.com/watch?v=iToy2F5eyJo
Chest:
7min. of Reverse Grip Barbell Bench
https://www.youtube.com/watch?v=iKC6YWS4-_g
Back:
7min. of 2 Position Landmine Rows
*Complete 5-6 in position 1. Then 5-6 in position 2. Then back to position 1 and repeat nonstop.
https://www.youtube.com/watch?v=13zgb1N4uvA
Shoulders:
7min. of….
6-8 Barbell Push Press
Immediately into;
15-20 Banded Pull-Aparts
Tricep/Bicep Superset:
7min. of…
6-8 Banded “Push” Downs (overhand grip)
6-8 Supinated DB Curls
Abs:
7min. of Weighted Hanging Knee Raises
https://www.youtube.com/watch?v=d_vwMeIfjAM
Barbell Push Press:
https://www.youtube.com/watch?v=tl-XvdooAu0
Banded Pull-Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE
Banded Tricep “Push” Downs:
https://www.youtube.com/watch?v=o2v3e2YUnVc
Supinated DB Curls:
https://www.youtube.com/watch?v=ZG7wZqEScTs
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Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, on the single movement sections, you will get somewhere between 70-100 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! These “Density” days are all about pushing huge amounts of blood to those muscles!
In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂
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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.”
Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.