CrossFit:
40min. Running Clock…
– Teams of 2. Only 1 person works at a time.
– Switch when specified below
10min. AMRAP:
Max Cals of Choice Bike or Row
*Switch every 10 cals
10min. AMRAP:
6 Wall Balls (20/14lbs.)
6 Push Jerks (95/65lbs.)
6 DB Snatches (70/50lb.)
*You must complete an entire round before your partner goes.
10min. AMRAP:
Max Cals of Choice
*Switch every 10 cals
10min. AMRAP:
6 Wall Balls (20/14lbs.)
6 Push Jerks (95/65lbs.)
6 DB Snatches (70/50lb.)
*You must complete an entire round before your partner goes.
Sweat:
35min. running clock…
2000m Row (switch every 250m)
150 American KB Swings 70/53/35
100 Push-Ups
Challenge: Anyone get 2 rounds? You may stop early if you can 🙂
Extra Credit: Hold a Plank While your partner completes the row. The combo of row and plank is NASTY on the core!
Daily D:
“Density Saturday”
5min. of Single DB Cleavage Cutters
5min. of Strict Pull-Ups
5min. of Leaning DB Lateral Raises
*Switch sides every 6-8 reps nonstop
5min. of Tricep Dips (Bodyweight or weighted)
5min. of Weighted DB Sit-Ups
Rest 90sec. Between Stations
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Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 60-80 total reps if you choose the right weight and put some solid intensity in!)
I recommend using weights between 40-50% of your 1 rep max.
Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.
Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!
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Single DB Cleavage Cutters:
https://www.youtube.com/watch?v=SvjimXFEZgE
Leaning DB Lateral Raises:
https://www.youtube.com/watch?v=oEyXGf2e35Q
Tricep Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
Weighted DB Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I
Full Body Aesthetics Week 4 Volume Cycle:
*Ideally the same weight you’ve been using.
*Ideally the same weight you’ve been using.
10 Barbell Hip Thrust with a 1sec. Pause at the top of each rep. Rest 60sec. Repeat For 4 Total Sets
Shoulders:
50 DB Lateral Raises
Immediately into;
50 Banded Pull-Aparts
Rest 90sec. Repeat. (2 Total Sets)
*This needs to be on the lighter end for the raises. Ideally you can get 50 in 2-3 sets with minimal rest. Just put them down , shake your arms out, and get back on it. I use 15-20s personally.
Chest:
30 High Band Fly’s (right)
30 High Band Fly’s (left)
30 Push-Ups
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZT3FN9KAhvg
Back:
10-12 Supinated Barbell Rows. Pause for 1sec. at the top of each rep. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=uJ3ENVHRWEs
Abs:
6min. of Max DB Russian Twists with a 35lb. DB for men and 20lb. for women.
*Can you get 100 reps?
*Left+Right = 1 rep
https://www.youtube.com/watch?v=N5j0NbJvH4o
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DB Lateral Raises:
https://www.youtube.com/watch?v=pKEdOuY4Ayg
Banded pull aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE
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)
There is no rest between sections. 40min. straight through!