Workout of the Day Sat Oct 30th 2021

If you’re not sure what to bring, mixers or ice are always good!

CrossFit:

We are hitting a “HERO” workout called “CHAD” today. This is normally a solo workout that takes anywhere from 45-70min. for most people. However, as a team of 2, I am hoping that you guys can crank this out in 40min. or less! Feel free to wear a rucksack today or anything else that weighs 45 pounds for men or 35 pounds for women. Try and move AS QUICK AS POSSIBLE and keep continually switching until the time is up! Left + Right = 2 reps.

Teams of 2:

For Time
1,000 Box Step-Ups (20 in) with a 45/35lb. dumbbell

Accessory Work

Depending on how everyone is feeling after this, I recommend doing the following “Optional Extra Credit.”

As a team complete:
100 Chin Pull-Ups (underhand grip)
100 Calorie Bike
*Split it up however you like

Sweat:

Teams of 2:

35min. to finish…
100 Calories
90 Back Squats 95/65
80 Calories
70 Push Press 95/65
60 Calories
50 Front Squats 135/95
40 Calories
30 Push Press 135/95
20 Calories

*10 Toes-To-Bar (each) after EVERY station.
*So after 100 cals, you both do 10 TTB and start the back squats. After you finish the back squats, you do 10 more TTB each… Then 80 cals.. 10 TTB each.. 70 Push press.. 10 TTB each… And so on..

*You may use ANY cardio piece in the gym for the cardio. Break it up however you think will get you to finish the fastest 🙂

*Keep the weight light the whole time like 95/65 or beef it up like above… Or you’re welcome to start even heavier and beef it up even more than prescribed if you like. Whatever makes it fun for you and your partner!

Daily D:

“Full Body Tabata”

8 Rounds:
20sec. of Push-Ups
10sec. of Rest

8 Rounds:
20sec. of DB Deadlifts 50/35s
10sec. of Rest

8 Rounds:
20sec. of Toes-To-Bar
10sec. of Rest

8 Rounds:
20sec. of Seated DB Calf Raises
10sec. of Rest

8 Rounds:
20sec. of Single Arm DB Upright Row (switch sides every 5 -7 reps)
10sec. of Rest

8 Rounds:
20sec. of Lying Oblique Crunches (Switch sides every other round)
10sec. of Rest

This one is going to be SERIOUSLY fun! Ideally you have no rest between stations, but if you do have extra time to train today you may add a 1min. rest between each section and that would be fine as well. Be sure to have everything set-up and ready to go regardless!

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Seated DB Calf Raises:
https://www.youtube.com/watch?v=WSOtYQLefI8

Single Arm DB Upright Row:
https://www.youtube.com/watch?v=0PpUdCGUDWU

Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE

Full Body Aesthetics Day 27 Cycle 12:

DENSITY Day

Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows (which equals 30% less volume).

Do a few reps to warm up and use a weight that is similar to what you’ve been using. The volume is going to be significantly less no matter what you pick (light or heavy), but I’d still pick something I could be moving for the majority of the time. Don’t choose something that’s going to leave you resting for almost a minute because you won’t get many reps in.

WE ARE BACK AT IT WITH NORMAL VOLUME ON MONDAY!

REST 2-3min. AFTER EACH STATION

The first day of this 8 week cycle starts on July 26th.

Barbell Hip Thrust

5min. for MAX REPS

DB Incline Bench Press

5min. for MAX REPS

Strict Pull-Ups

5min. for MAX REPS

Tilted Single Arm DB Press

5min. of MAX REPS

*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 6-8 reps on each side repeatedly the entire time. Gets REALLY nasty. GO LIGHT!
https://www.youtube.com/watch?v=_3dE2y377tQ

Weighted Dips

5min. for MAX REPS

*You can use parallel bars or a bench today.

https://www.youtube.com/watch?v=JrHc1FBtVvM

Supinated DB Curls

5min. for MAX REPS

https://www.youtube.com/watch?v=ZG7wZqEScTs

DB Russian Twist

5min. of MAX REPS
*Left + Right = 1 rep

https://www.youtube.com/watch?v=N5j0NbJvH4o