Workout of the Day Monday Sept 6th 2021

CrossFit:

A.) Front Squat & Abduction superset 
6-8 Barbell Front Squats
Immediately into;
Max Seated Banded Abductions

Rest 90sec. Repeat For 3-4 Total Sets.

Seated Banded Abductions:
https://www.youtube.com/watch?v=50Q8m0slTvg

B.) 18min. to try and finish…
15/12 Row or 12/10 Cal Bike or 200m Run
10 Burpees
10 Squat Cleans 135/95

Immediately into;

15/12 Row or 12/10 Cal Bike or 200m Run
10 Burpees
8 Squat Cleans 155/105

Immediately into;

15/12 Row or 12/10 Cal Bike or 200m Run
10 Burpees
6 Squat Cleans 185/135

Immediately into;

15/12 Row or 12/10 Cal Bike or 200m Run
10 Burpees
4 Squat Cleans 205/145

Immediately into;

15/12 Row or 12/10 Cal Bike or 200m Run
10 Burpees
2 Squat Cleans 225/155

Booty Crew:

A.) 4x

2 min Max Reps Deficit Banded Hip Thrusts (Give me at least 1 abduction pulse at the top of each rep)

2 min Alternating Curtsy Step Ups

1 min rest

B.) 4x 

1 min each leg Banded Glute Kick Backs (go up to a heavier band today! You’ve all been at the same band FOREVER! Time to go up!)

1 min each leg Banded Fire Hydrants (alternate every 5-10 reps)

1 min rest

C.) 4x :45/:15

DB Snatches

Barbell Biceps Curls

KB Swings

:30 side to side step ups

1 min Rest

Sweat:

Get as far as possible in 35min…
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run

* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.

This workout looks SO FUN! Enjoy and don’t forget it’s 2 ROUNDS!

Daily D:

3 Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets

*Keep good quality reps on the presses
*Try to get the Double Unders Unbroken!

Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ

Metcon (AMRAP – Rounds and Reps)
Part 2.) How Far Can You Go!?

Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats

*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail

Double DB Snatch Demo:
https://www.youtube.com/watch?v=e_YxppBYXew

*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you’re strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min

Full Body Aesthetics Day 29 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

Legs/Glutes:
6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.
(Back to heavy reps again. Your numbers might look like the example below or you may be trying the same weight again from 2 weeks ago.)

Chest:
6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
(Same comment as above)

Accessory Movements: (RPE: 7-8)

Back:
5-6 Weighted Pull-Ups (regular grip)
Rest 2min. Repeat For 4 Total Sets.
*If you can not do weighted then do as many regular strict pull-ups as possible in 1min. Rest 1min. Repeat For 3 Total Sets.

Shoulders:
10-12 Chest Support Rear Delts.
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=fEmFciLzWtc

Triceps:
10-12 Banded Overhead Extension
Rest 60sec. Repeat For 4 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bz2KI9voi7Y

Biceps:
8-10 Supinated DB Curls
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs

Calves:
1min. of Seated DB Calf Raises
Rest 60sec. Repeat For 4 Total Sets.
*Choose a weight that gets you about 15-20 reps each set.
*If you have access to a seated calf raise, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8

———————————————–

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

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“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..

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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.”

Categories: WOD