Schedule Changes! Starting June 1st. 5:30am & 6:30am classes are merging into 6am class! Class reservations must be made more than 30 min prior to class and a minimum of 2 people must be signed up for class to take place. The class will be canceled and you will be notified if the minimum is not met. Shouldn’t be an issue but just giving everyone a heads up.
CrossFit:
Teams of 2: Only 1 person works at a time.
For Time:
80 Back Squats 135/95
60 Cal Row or Echo Bike
40 Push Press or Push Jerk (same weight)
200m Run Each
80 Front Squats 95/65
60 Cal Row or Echo Bike
40 Push Press or Push Jerk (same weight)
200m Run Each
80 Overhead Squats 75/55
60 Cal Row Echo Bike
40 Push Press or Push Jerk (same weight)
200m Run Each
Sweat:
1min. AMRAP:
6 Cal Bike
6 Sumo Deadlift High-Pulls (95/65lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20″)
Rest 1min.
Repeat until you finish 15 Rounds!
Time CAP: 35min.
You are essentially working 1min. ON by 1min. OFF until finish all 15 rounds.
*Advanced athletes can shoot for 20 rounds in 35min.
*If you can not get at least 1 full round per 1 minute interval, I suggest doing 5 reps at each station.\\\\\\
Daily D:
Part 1.)
Complete a Max effort set of Heel Elevated DB Goblet Squats
Then, immediately go into a max effort set of:
Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684IHells Elevated DB Goblet Squat:
*You can use anything for the heel raise. A book works great also.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8
1-2-3-4-5-6-7-8
Devil Press 45/30s
5-10-15-20-25-30-35-40
Air Squats
Full Body Aesthetics Day 47 Cycle 9: REST DAY
Time CAP: 35min.
Try and be quick on that weight change! And make sure the weight changes are appropriate for you and your partner. ADV can be 115/75 on Front Squats and 95/65 on OHS. That will make your weight changes a little easier if you can go that route.
ADV Men: 155/135/115
ADV Women: 105/95/75