Workout of the Day Sat Feb 19th 2022

2nd Chance Nutrition Challenge!
-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s

CrossFit:

Teams of 2. Only 1 person works at a time. Split the rep however you like.

A.) 35min. to finish…
3 Rounds:
30 Pull-Ups
30 Front Squats 95/65
20 Box Jump Overs (20/24)

60 Cal Row

2 Rounds:
30 Pull-Ups (ADV Chest to Bar)
30 Front Squats 135/95
20 Box Jump Overs (20/24)

300 Double Unders

1 Round:
30 Pull-Ups (ADV is 20 Muscle Ups bar or ring)
30 Front Squats 185/135
20 Box Jump Overs (20/24)

*I wanted this to be some Open prep, so hold your partner accountable to the movement standards and don’t count your no reps as good reps. The squat weight should feel light to start and pretty heavy at the end. Work on your technique and skills today. Ask a coach before you start if you are unclear on a movement or how to practice a skill.

Sweat:

Teams of 2! Only 1 person works at a time. Split the reps however you like!

Can you finish that last section within the time cap after all that previous work!?! Gunna be a close one 🙂

5 minutes to get as far as possible…

20 Burpees
30 Barbell Front Squats (75/55lbs.)
20 Cal Row
30 Sumo Deadlift High Pulls (75/55lbs.)
20 Burpees
30 Barbell Front Squats (75/55lbs.)
20 Cal Row

Rest 90 seconds and then start the section below!

10 minutes to get as far as possible…

30 Burpees
40 Barbell Front Squats (75/55lbs.)
30 Cal Row
40 Sumo Deadlift High Pulls (75/55lbs.)
30 Burpees
40 Barbell Front Squats (75/55lbs.)
30 Cal Row

Rest 3 minutes and then start the section below!

For Time!
40 Burpees
50 Barbell Front Squats (75/55lbs.)
40 Cal Row
50 Sumo Deadlift High Pulls (75/55lbs.)
40 Burpees
50 Barbell Front Squats (75/55lbs.)
40 Cal Row

(Time CAP: 15min.)

Daily D:

“Full Body Tabata”

This one is going to be SERIOUSLY fun! Ideally you have no rest between stations, but if you do have extra time to train today you may add a 1min. rest between each section and that would be fine as well. Be sure to have everything set-up and ready to go regardless!

8 Rounds:
20sec. of Push-Ups
10sec. of Rest

8 Rounds:
20sec. of DB Deadlifts (50/35s)
10sec. of Rest

8 Rounds:
20sec. of Toes-To-Bar
10sec. of Rest

8 Rounds:
20sec. of Seated DB Calf Raises
10sec. of Rest

8 Rounds:
20sec. of Single Arm DB Upright Row (switch sides every 5 -7 reps)
10sec. of Rest

8 Rounds:
20sec. of Lying Oblique Crunches (Switch sides every other round)
10sec. of Rest

*For any weights not listed, shoot for the heaviest possible that you can move almost nonstop for 20sec. The last 2-3sec should be just about failure.

Seated DB Calf Raises:
https://www.youtube.com/watch?v=WSOtYQLefI8

Single Arm DB Upright Row:
https://www.youtube.com/watch?v=0PpUdCGUDWU

Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE