Workout of the Day Saturday Oct 16th 2021

CrossFit:

“A Chipper” Teams of 2:
(Only 1 person works at a time)

35min. Running Clock…
50 Calorie Row
50 HSPU’s
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24″)
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPU’s
50 Calorie Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?

Want to try something a little different?

You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂

RX+ Pull-Up option is 20 muscle ups on the first round and then 10 on the second round through. That’s 60 total muscle ups. Usually 30 a piece in a workout like this is perfect

Sweat:

We have a task oriented piece today! You are going to shoot for as many unbroken reps as possible on each section.. Then as you get tired and break up the set or mess up, you must complete the penalty work which is highlighted with an asterisk (*). Try not to take huge rest breaks after you complete the penalty work, That makes it too easy. Rather, take a good 10-20 second rest and get back after it. That will keep you moving almost non-stop.. Which is what I want.

Metcon (Time)

You have 40min. to try and finish this….

100 Hang Alternating DB Snatches (45/30lb.)
*Every time you break, you must complete 15/12 calories of choice.

100 Double Unders
*Every time you break, you must complete 15 Air Squats

100 Double DB Hang Power Cleans (45/30s)
*Every time you break, you must complete 15/12 calories of choice.

100 Push-Ups
*Every time you break, you must complete 30 Double Unders

If you know you’re going to blast through this, feel free to use a 50lb DBs for the men and 35lbs for the ladies

Daily D:

All we have today are these very short bursts of work. This will start out easy, but then get very difficult as the rounds get to around 5 or more. Stick with it and try to keep hitting as close to the same number of TTB as the previous round!

Metcon (AMRAP – Reps)

“Shoulders + Core Conditioning”

2min. AMRAP:
50 Double Unders
10 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time

Rest 60sec. Repeat x 10 Rounds

*Score is just the TTB

Full Body Aesthetics Day 13 Cycle 12:

Be sure to log the reps and weights used today for each section!

No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!

If you need more information on today’s piece, check last weeks description.

REST 2-3min. AFTER EACH STATION

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.

Barbell Hip Thrust

7min. for MAX REPS

DB Incline Bench Press

7min. for MAX REPS

Strict Pull-Ups

7min. for MAX REPS

Tilted Single Arm DB Press

7min. 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

7min. for MAX REPS

*You can use parallel bars or a bench today.

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

Supinated DB Curls

7min. for MAX REPS

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

DB Russian Twist

7min. of MAX REPS
*Left + Right = 1 rep

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