CrossFit:
A.) Back Squat / Pow. Clean Superset: 5 Working Sets
5 Back Squats
2 Power Cleans
Rest 2:00 between sets
Mobility:
-Couch stretch x 1’ each side
–adductor rocks 5×15 sec ea side
*standing hamstring pulses 10-15 pulses 3x
Booty Crew:
A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20e Alternating banded fire hydrants
B.) 4-5 Sets:
12 Barbell Glute Bridges 3 pulses at the top of each rep
12 DB Donkey Kicks 1 pulse at the top of the rep
12 Side Lying Plate Abductions
C.) 4x
10 Biceps Curl + OH Press
15 Ring Triceps Skull Crushers
Full Body Aesthetics:
*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!
4×5
*Rest 2:00 Between sets.
*Use the same weight as last week or slightly heavier
*Same weight for all 4 sets.
*Perform all of today’s accessory movements at an RPE 7-8!
3×12
*Rest 90 seconds between sets.
3×8
*Rest 90 seconds between sets.
https://www.youtube.com/watch?v=JJr1b_qBZPI
3×10-15
*Rest 90 seconds between sets.
3×12
*Rest 90 seconds between sets.
3×15-20
*Rest 90 seconds between sets.
*Use a cable machine if you have one.
On a 5:00 Clock:
Hold for max time
*if you drop, try to get back up.
*Try to hold for the full 5:00 if you’re a savage!
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
*Build to a heavy 5 back squats and a heavy 2 power cleans.
*Start around 70-75% of your 1-rep max for both movements and build to something tough!
B.) 10 Rounds For Time:
3 Hang Power clean (135/95)
4 Front Squats
5 Pull-ups
6 Burpees
*Use a weight on the barbell that allows you to go unbroken for the entire workout.
*Transitions are key in this workout, 4 movements over 10 rounds = 40 transitions. Do your best to transition as quickly as possible between movements.
*Aim to finish this workout in 10:00-15:00.