CrossFit:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups
*Round 2 is Chin-Ups (underhand)
*Seems more complicated than it actually is. It’s just switching out running and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time. Anything more than that and you’re gunna wind up doing WAY too many in total.
*ADV is strict pull-ups
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
Also, don’t worry about finishing, this is just a little complimentary piece because we have some time left. Anything you get done here is just a bonus 🙂
Sweat:
Goes like this…
200m row…
then;
4 DB Deadlifts + 200m Row
then;
6 DB Power Cleans + 4 DB Deadlifts + 200m Row
…all the way to 12 Cal Assault Bike and back down to the row. Like the way you sing “12 days of Xmas.”
Weights are:
45lb DBs for Men
30lb DBs for Women
200m Row
4 Burpee DB Deadlifts
6 DB Power Cleans
8 Alt. DB Snatches
10 Toes-To-Bar
12 Cal Bike
14 Air Squats
14 Air Squats
12 Cal Bike
10 Toes-To-Bar
8 Alt. DB Snatches
6 DB Power Cleans
4 Burpee DB Deadlifts
200m Row
Daily D:
REST DAY
Full Body Aesthetics Day 4:
Rest 2-3min. between sets.
You will be following the “double progression” template for this lift. Read more on this at the bottom of the page.
8-10 Flat DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
5min. of Single DB Upright Rows
– Pick a weight that you can consistently do for 5-7 reps per arm NONSTOP! You can not put it down for the entire 5min!
– Personally, I do this with 35lbs and it’s tough!
https://www.youtube.com/watch?v=0PpUdCGUDWU
Triceps:
10-12 Pause Single DB Skull Crushers
– Pause for 1 full second at the bottom on each rep
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=z5BHXMVq2uQ
Biceps:
3 sets of Single DB “21’s.”
– 7 reps in all 3 positions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=p5eiS8aPM4w
Abs:
10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I
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 than your working sets. (For most of you, this all that’s needed)
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….