Workout of the Day Sat Feb 26th 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 reps however you like. “You go, I go” is probably the fastest.

For Time:

60 Rounds:
2 Hang Power Cleans (185/135lbs.)
4 Wall Balls (30/20lb.)

Rest 5min.

30 Rounds:
4 Deadlifts (225/155lbs.)
6 Cal Row or Bike

I know the numbers look crazy, but I promise it goes quick!

The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round.

That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out.

Time CAP: 35min

Sweat:

“Team Cardio Day!”

Teams of 2. Only 1 partner works at a time. I know a lot of you are going to want to scale back on the weights, but considering it’s in teams of 2, I really think most of you will be flying through those reps. So try and keep them on the more challenging side today 🙂

You may split the reps however you like for everything except the run. That you must split 200m each.

”Can anyone make it to the second round?!”

Metcon (Time)

40min. AMRAP:

400m run (200m each)
175 Double-unders
400m run
150 DB Push Press 45/30s
400m run
125 Air Squats
400m run
100 DB Deadlifts 70/50s
400m run
75 TTB
400m run
50 Push-Ups
400m run
25 Box Jumps 30/24″
400m Run

Daily D:

DENSITY Day

The workout:
5min. of DB Lunges for Max Reps (Switch sides every 5-6 reps nonstop)
5min. of Single Arm Arnold Press for Max Reps (Switch sides every 5-6 reps nonstop)
5min. of Crossbody DB Curls for Max Reps (Switch sides every 5-6 reps nonstop)
5min. of Single DB Skull Crushers for Max Reps
5min. of Seated DB Calf Raises for Max Reps

The details:
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 10-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps (30-40% of your 1 rep max). Then start chipping away at sets of 5-6 for the remaining time (Unless otherwise specified).

*Put your scores below

DB Lunges (5min. for MAX REPS)

*Standing in place or walking

Single Arm Arnold Press (5min. for MAX REPS)

https://www.youtube.com/watch?v=fj-AG94-YRQ

*Switch sides every 6-8 reps nonstop

Crossbody DB Curls (5min. for MAX REPS)

https://www.youtube.com/watch?v=eWTiLEhQWQI

*Switch sides every 6-8 reps nonstop

Single DB Skull Crusher (5min. for MAX REPS)

https://www.youtube.com/watch?v=X5Zc1trq4sM

Seated DB Calf Raises (5min. for MAX REPS)