CrossFit:
Get As far as possible in 40:00
30/20 Calorie row or Bike
30 Push Ups
30 Front Rack Lunges (95/65)
30 Shoulder to overhead
30 Toes to bar
40/30 Calorie row or Bike
40 Push Ups
40 Front Rack Lunges (95/65)
40 Shoulder to overhead
40 Toes to bar
50/40 Calorie row or Bike
50 Push Ups
50 Front Rack Lunges (95/65)
50 Shoulder to overhead
50 Toes to bar
ETC
*ALL REPS are split evenly in today’s workout.
*As the workout goes on, the reps increase by 10!
*Use a weight that you would consider light for todays workout!
Full Body Aesthetics:
Density Day is BACK!!! This time around we will be performing as many reps as possible in 7:00 of each movement and look to improve that on a week to week basis!
7:00 of Max Reps
*Use a weight that allows you to perform 8-15 reps every time you perform a set!
7:00 of Max Reps !
*If you can’t walk, just perform stationary DB lunges.
*Hold the DBs by your side!
7:00 of Max Reps !
*Perform these from your knees if you can’t perform more than 5 reps at a time.
7:00 of Max Reps !
*Use a band if you can’t perform more than 5 reps at a time!
7:00 of Max Reps !
*Use a weight that allows you to perform 8-15 reps every time you perform a set!
7:00 of Max Reps !
*Use a weight that allows you to perform 8-15 reps every time you perform a set!
7:00 of Max Reps !
*If you’re new to this, just use your bodyweight!
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Teams of 2: Only 1 person works at a time