Workout of the Day Monday March 22nd 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.) Back Squat (Double Progression Week 4 “DELOAD” )
6-8 Reps
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

Sit-Up Demo:

*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

– I’m sure many of you can just feel that your body needs this right now. There’s only so many weeks you can go with increasing #’s before you need a break. I know many of you will want to ignore this week, but PLEASE don’t. You will feel stronger than ever when we come back next Monday. Trust me!

B.) Go fast or die trying (Time)
Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups

*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

*Score Is Your Slowest Round!
*ADV is 7 Muscle Ups AND 115/75lbs.


“Cardio MASH”

3 Rounds:
30/25 Cal Row
20/15 Cal Bike
10 DB Thrusters (45/30s)

200m Single Arm KB Farmer Carry (70/53lb.)
100 DB Weighted Sit-Ups (45/25lb.)
200m Single Arm KB Farmer Carry (70/53lb.)

50 Plate Ground To Overhead 45/25lb.
50 Russian Twist w/ 5lb. Plate
50 Bodyweight Tricep Dips off a bench
Plank until 40min mark…

* Clock stops at 40. If you finish anything early you get a rest.

Plate Ground To Overhead:

DB Weighted Sit-Ups: (Feet anchored)

Daily D:


Full Body Aesthetics Day 29 Cycle 8:

This cycle will continue with an alternating emphasis on front and back squat, traditional deadlifts and sumo stance deadlifts, and strict press and push press. So after 4 weeks of this cycle, we will go back to last months movements with new percentages. Then again back to these in 4 more weeks. We will see how everyone is feeling after this cycle is over (in about 8 weeks) and decide whether to start a new volume cycle or just a whole new cycle that hasn’t been on this program yet. I have several ideas, but need some feedback from everyone first! After this cycle is over that is 🙂 Enjoy!

Back Squats
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

10-12 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Towel “T Bar” Rows.
Rest 2min. Repeat For 3 Total Sets.

8-10 Lateral DB Raises. (I want these to be heavy!)
Rest 90sec. Repeat For 3 Total Sets.
*After the 3rd set, cut the weight in half and do a burnout set of 15-20 reps

8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.

6-8 Flat Bench Barbell Skull Crushers (regular grip).
Rest  90sec. Repeat For 3 Total Sets.

3 sets of landmine “21’s.”
Rest 60sec. Repeat For 3 Total Sets.
**21’s are 7 reps in the left arm, 7 reps in the right, and then 7 reps with both arms. Watch the video below. We have done these a few times, so you may be able to add some weight these days. Try it!


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.”


Categories: WOD