CrossFit:
In Teams of 2:
7 Rounds:
400 Meter Run (200m intervals)
29 Back Squats (135/95lbs.)
Sweat:
For Time:
Run 200m
Row 1000m
Run 400m
Row 800m
Run 600m
Row 600m
Run 800m
Row 400m
Run 1000m
Row 200m
ENJOY!
Daily D:
“Density Saturday”
5min. of DB Hip Thrusts
5min. of Single Arm DB Floor Press
*Switch sides every 6-8 reps nonstop
5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop
5min. of Tricep Dips (Bodyweight or weighted)
5min. of DB Russian Twists
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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DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
DB Floor Press: (but single arm)
https://www.youtube.com/watch?v=eHhq6_yQ7JA
DB Russian Twists:
https://www.youtube.com/watch?v=N5j0NbJvH4o
Tricep Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
Full Body Aesthetics Day 41 Cycle 10: Rest Day
You may break up the reps however you like, but only 1 person can work at a time.
RX+ option today is to make the run, a farmer carry holding (1) 70lb. kettlebell for the men and (1) 53lb. kettlebell for the women. You may hold it however you like. ALSO, with this option, you can run with your partner and pass the KB back and forth at any time.
Have fun with this one!!