Workout of the Day Sat March 13th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

These are the official parking rules and you may be towed if you ignore them.

Do not park in the Broken Yolk lot on Saturday Morning! You will be hassled and possibly towed. Park on the street or in the large lot across the street.

Strength & Conditioning:

In teams of 2 Complete 10 Rounds each (35 min time cap):

Partner 1: Row for Calories

Partner 2:

10 Overhead Squats (95/65)

10 DB Box Step Ups (24/20)

10 Alternating DB Snatches (50/35)

*Once one round is complete athletes switch and partner 2 goes on the rower while partner 1 completes a round. Your score is your time if you finish or your calories at the time cap!

Sweat:

20 min EMOM:
Min 1: 15/12 Cal Row
Min 2: 20 American KB Swings 53/35
Min 3: 20 Push-Ups
Min 4: Max Wall Balls 20/14
Min 5: Rest

23-36min.
100 Overhead Walking Lunges with a plate 55/35lb. Or Overhead Squats with 75/55lb bar.
* Every time you break, complete a 200m Run AND 5 Burpees.
* Make this hard! Do 95/65lbs on the bar if you’re advanced. Shoot for a 10-12min. finish time!
*If you did the overhead squat option on Wednesday, you can try a barbell overhead lunge with 75/55lbs. Another fun option 🙂

Daily D:

“Flex Saturday”

5min. of Single DB Cleavage Cutters for Max Reps

5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)

5min. of Single DB Bicep Curls

5min. of Single DB Skull Crushers for Max Reps

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

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– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

Full Body Aesthetics: Day 20 Cycle 8

“DENSITY SATURDAY”

Legs:
7min. of Barbell Hip Thrust

Chest:
7min. of Flat DB Bench Press

Back:
7min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.

Shoulders:
7min. of Single Arm DB Upright Rows
*On this one, you can NOT put the DB down the ENTIRE time. Constantly switch sides every 5-6 reps.
https://www.youtube.com/watch?v=0PpUdCGUDWU

Bicep:
7min. of DB Hammer Curls
*Curling both at the same time

Triceps:
7min. of Banded “Push” Downs
*If you have access to a cable machine, by all means, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40

Abs:
7min. of Heavy DB weighted Sit-Ups
https://www.youtube.com/watch?v=7HOeW1m684I

No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!

If you need more information on today’s piece, check last weeks description.

REST 2-3min. AFTER EACH STATION

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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” or reps in the case of Density Saturday’s.