Workout of the Day Sat March 19th 2022

CrossFit:

Teams of 2: (Only 1 person works at a time)

35min. Running Clock…

100 Cal Bike
100 Alt. DB Snatches (70/50lb.)
100 Cal Row
100 DB Deadlifts (70/50s)
100 Double Unders (Each)
100 Toes-To-Bar

In remaining time, complete as many 100m sprints as possible. You go, I go style. If for any reason (I don’t think you will) you get to 1600m you can stop. Because you are one BADA$$ team….

Ladies: 70 Cal Bike, but the row cals stay the same.

Score is the amount of 100m runs you get at the end.. If you can get there 🙂

Sweat:

5 Part section today with specific time caps! Each section has a “Max Rep” component at the end, so be sure to rack up those reps! Then, there is 2min. rest break built into each section before you have to start again.

From (0-6min.)

6min. Running Clock…
400m Run
500m Row
Max Front Squats (95/65lbs.)

From (8-14min.)

6min. Running Clock…
30 Alt. DB Snatch (50/35lbs.)
30 Wall Balls (20/14lbs.)
30 Air Squats
Max Double Unders until 14min. Mark

From (16-22min.)

6min. Running Clock…
400m Run
500m Row
Max Back Rack Lunges (95/65lbs.)

From (24-30min.)

6min. Running Clock…
30 Alt. DB Snatch (50/35lbs.)
30 Wall Balls (20/14lbs.)
30 Air Squats
Max Double Unders until 30min. Mark

From (32-37min.)

QUALITY… Not time…

Strip the bar down and do max lateral barbell lunges with just the bar 45/35lb.

(Left + Right = 1 rep) Go slow and controlled! If you get 50 before 5min. you can stop.

Daily D:

DENSITY Day

The workout:

1.) 5min. of Single DB Cleavage Cutters

2.) 5min. of Strict Pull-Ups

3.) 5min. of Leaning DB Lateral Raises
*Switch sides every 6-8 reps nonstop

4.) 5min. of Tricep Dips (Bodyweight or weighted)

5.) 5min. of Weighted DB Sit-Ups

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

Single DB Cleavage Cutter (5min. for MAX REPS)

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

Pull-ups (5min. for MAX REPS)

Keep this strict for as long as possible! Then, if you must, you may start to use a little kip to help you squeeze out the last minute or so.

Leaning Lateral DB Raises (5min. for MAX REPS)

https://www.youtube.com/watch?v=oEyXGf2e35Q

*Switch sides every 6-8 reps nonstop

Weighted Dips (5min. for MAX REPS)

https://www.youtube.com/watch?v=5H5nKVULKQs

*You can use weight or even bodyweight here.

DB Sit-Ups (5min. for MAX REPS)