CrossFit:
“Emily”
23 Rounds:
1 Deadlift (315/205lbs.)
9 Toes-To-Bar
immediately into;
23 Rounds:
9 Cal Row
8 Burpees Over The Rower
*On minute 4 and minute 24, you and your partner must run 400m together. You can not chip away at the workout until both of you are back from the run!
Sweat:
Make sure only 1 person works at a time. Your goal is to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Try to have your partner ready to go at the new station as soon as the time hits.
This is a great one to get competitive with your friends on today!
2 minutes of Bike For Cals
2 minutes of Toes-To-Bar
2 minutes of Burpees
2 minutes of Double DB Snatches 45/30lbs.
2 minutes of Box Jumps (20 in)
1 minute Rest
https://www.youtube.com/watch?v=boYB_4a6wbA
Daily D:
1.) 5min. of DB Lateral Lunges
*Switch sides every 6-8 reps nonstop
2.) 5min. of Single Arm DB Strict Shoulder Press
*Switch sides every 6-8 reps nonstop
3.) 5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop
4.) 5min. of Single DB Skull Crushers
5.) 5min. of Single DB Bicep Curls
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 6-8 for the remaining time (Unless otherwise specified).
*Put your scores below
Full Body Aesthetics Week 5 Day 33:
REST DAY
We did this one a year ago and it was one of my all time favorite team workouts I ever made! A few people went a little heaver on the deadlifts. So I will throw an RX+ on this as well.
Advanced Men: 365-405lbs.
Advanced Women: 225-265lbs.
*Pick whichever challenges you and your partner the most, BUT isn’t slowing you down too much.
Time CAP: 35min