Workout of the Day Monday Oct 25th 2021

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CrossFit:

For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little bit of traditional bodybuilding movements. We did a similar “Bridge” 3 months back and the feedback was overwhelming positive. I hope you all enjoy this little change up in the program 🙂
A.) 4 Total Working Sets:

(0-2min.)
5-6 Back Lunges on each leg

(2-4min.)
35/28 Cal Row or 28/22 Cal Bike or 400m Run

(4-6min.)
20-30 Hanging Weighted Knee Raises

*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.

*For the knee raises  choose anywhere between 5-25lb. range.

*Knee Raise Demo:
https://www.youtube.com/watch?v=d_vwMeIfjAM

B.) At the 28min. mark, complete part B below…
8min. AMRAP:
6 KB Goblet Squats (70/53lb.)
12 Sit-Ups

*On the sit-ups, anchor your feet with the KB and move faster!

Booty Crew:

2 Rounds:

Get as many sets and reps in as possible:

5 min: Deficit Hip Thrusts

2 min: Pull Ups

5 min: Bulgarian Split Squats

2 min: Abs of your Choice

5 min: Bulgarian Deadlifts

2 min: DB or Barbell Bench Press

5 min: Banded Kick Backs

2 min: More Abs of your choice

5 min: Deficit Curtsy Lunges

2 min: Shoulder 6- Ways

Sweat:

On a 15-minute clock, for max reps each round…

(0-3min.)
Run 400m,
Max Pull-Ups in remaining time..

(4-7min.)
Run 400m,
Max Back Squats (115/75lbs.) in remaining time..

(8-11min.)
Run 400m,
Max Pull-Ups in remaining time..

(12-15min.)
Run 400m
Max Back Squats (115/75lbs.) in remaining time..

5min. Rest Between Section A and B
Metcon (AMRAP – Reps)
On a 15-minute clock, for max reps each round…

(0-3min.)
Row 500m
Max Barbell Push Press (75/55lb.)

(4-7min.)
Row 500m
Max Wall Balls (20/14lb.)

(8-11min.)
Row 500m
Max Barbell Push Press (75/55lb.)

(12-15min.)
Row 500m
Max Wall Balls (20/14lb.)

*RX+ with 95/65 if you like. I kept it light so you can crank out some serious reps!

Daily D:

“Little bit of booty… Little bit of abs… Little bit of cardio…”

21min. EMOM:
Min. 1.) 30sec. of Max Heels Elevated Goblet Squats
Min. 2.) 30sec. of Max Toes-To-Bar
Min. 3.) 30sec. of Max Double Unders

*Make sure to go HARD on each section and shoot for unbroken reps if possible. The first round or 2 may be a little easy, but don’t worry, it’s coming…
*Goals: 10-15 Squats, 10-15 TTB, and 50-60 Double Unders each round.

—————————————————-

Heels Elevated Goblet Squats:
https://www.youtube.com/watch?v=5ZtZSPg-Y_8

Full Body Aesthetics Day 21 Cycle 12:

“DELOAD” Week! I know a lot of you don’t think you need these kinda of weeks, but they are CRUCIAL to long term success! Our bodies NEED these short breaks from the continuous stress of trying to hit all time personal records each week… So… Lets all recharge and get ready to smash some big weights NEXT week! In the meantime, I am going to throw some fun supersets in here to keep things fresh and fun 🙂

Keep your intensity on ALL of these movements at an RPE of 6-7.

NEW CYCLE STARTS MONDAY!

Weightlifting
Legs:
Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Rest 2-3min. Between Sets

Chest/Back Superset:
8-10 Partial DB Cleavage Cutters.
Immediately into;
10-12 Towel T-Bar Rows.
Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
8-10 Bulletproof Shoulder Complex.
Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CAAv8q3HRDI/

Bicep/Tricep Superset:
15-20 Banded Tricep “Push-Downs”
Immediately into;
10-12 DB Hammer Curls (Curling both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

Abs:
30sec. Hollow Hold
30sec. of Toes-To-Bar
30sec. Rest
Repeat For 4 Total Sets

————————————————————————————–

Movement Demos:

Towel T-Bar Rows:
https://www.youtube.com/watch?v=ERx1ROl72ZY

Partial Cleavage Cutters:
https://www.youtube.com/watch?v=ERx1ROl72ZY

Banded Tricep Push-Downs:
https://www.youtube.com/watch?v=aTOiLN7ab40

Hollow Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI

Important Notes 📝
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.

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

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