Workout of the Day Mon July 19th 2021

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CrossFit:

A.) Olympic Lifting & Back Squat Superset (Week 4 “DELOAD”)
3 Full Squat Snatch or Squat Cleans at 60% of 1RM (You choose)
Rest about 30sec. and immediately go into the squat numbers below:
Back Squat
Set 1.) 5 Reps at 40% of 1RM
Set 2.) 5 Reps at 50% of 1RM
Set 3.) 5 Reps at 60% of 1RM

Rest 2-3min. Between Supersets.

*Warm up on the olympic lifts and squats together, so that you only have 3 working supersets here.

*Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdue it. We will come back strong next week! Focus on SOLID technique today!

B.) Get as far as possible in 15min….
12-11-10-9-8-7-6-5-4-3-2-1

Cal Row or Bike or Lateral Burpees Over Bar
Wall Balls (20/14lb.)
Hang Power Cleans (115/75lbs.)
Toes-To-Bar

To be clear, you do 12 reps of everything, then 11 of everything, then 10… And so on…

Booty Crew:

A.) 4x

2 min Barbell Hip Thrusts

2 min Deficit Reverse Lunges

B.) 4x 

1 min each Side Lying Plate Abductions

1 min each leg Banded Glute Kick Backs

C.) 4x :45/15

Jumping Lunges

Banded Skaters

Weighted Squat Jacks

RDL Hops (:30 sec each side)

Rest

Sweat:

4 Rounds:

(0-2min.)
30 Cal Row
(2-4min.)
2 Rounds:
4 Burpees
6 DB Lunges (35/25s+)
8 Air Squats
(4-6min.)
400m Run
(6-8min.)
50 KB Russian Swings (53/35lb.)
(8-10min.)
Rest

Got a few challenging, but very doable time CAPs here. Should fly by before you know it!

Feel free to try 45/35s on the DB Lunges.

Each section is a round. Score is how many sections you finish 🙂

Daily D:

2min. AMRAP:
10 DB Deadlifts 50/35s
10 Toes-To-Bar
Rest 1min. Repeat 4 Rounds.

Rest 3min. (Including the 1min.)

2min. AMRAP:
10 Air Squats
20 Double Unders
Rest 1min. Repeat 4 Rounds.

On the deadlifts, make sure that BOTH sides of the DB touch the ground on EVERY rep. NOT just 1 side. That lower angle is specific for hitting your glutes hard! This is a fun one with a little bit of cardio in it today 🙂

Full Body Aesthetics Day 36 Cycle 10:

Legs:
Back Squats
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set. NO Resting at the top of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest:
15 Push-Ups
15 High Band Fly’s (right)
15 Push-Ups
15 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
*Give yourself 8-10min. for this section. If you need to, cut the reps down to 10s (maybe even 8s for ladies). We’ve done a few versions of this and it’s always a lot harder than it looks. One of my favs though!
https://www.youtube.com/watch?v=ZT3FN9KAhvg

Back:
8-10 Towel T-Bar Rows
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
12-15 Chest Support Rear Delts
Rest 90sec. Repeat For 3 Total Sets
*These are NOT like a normal back row. Your thumbs are facing each other instead of your palms and your elbows are high and outside. These things LIGHT your delts up big time!
https://www.youtube.com/watch?v=fEmFciLzWtc

Triceps:
8-10 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets
*Try to go really heavy on these today.
https://www.youtube.com/watch?v=JrHc1FBtVvM

Biceps:
8-10 Alternating DB Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U

Abs:
8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WTJEESE8Hhg

————————————————-

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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Categories: WOD

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