Workout of the Day Thurs Feb 24th 2022

Register for the CrossFit Games Open! First workout comes out on Thursday Feb 24th. 3 weeks to test your fitness and represent our box! 

2nd Chance Nutrition Challenge!
-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s


35min. AMRAP:
150m Run or 8 Cal Row or  6 Cal Bike
10 American KB Swings 53/35
10 Overhead Squats 135/95
10 Box jump overs 24/20
10 Thrusters 135/95
10 Power cleans 135/95
10 Toes to bar
10 Burpees over bar

*ADV should try to add weight to the bar each round (5-10 lbs)


An EXTRA sweaty twist on today’s strength & conditioning piece for ya’ll 🙂

Can you finish in 35min. or under!?

35min. to finish…

1000m Row
100 Wall Balls (20/14lb.)
1 Mile Run
1 Mile Bike

500m Row
50 Pull-Ups
.5 Mile Run
.5 Mile Bike

250m Row
25 Burpees
.25 Mile Run
.2 Mile Bike

Feel free to move the order of movements around if you like. You can not break anything up, but you may switch the order. Like run first instead of row… Stuff like that 🙂

Daily D:


Full Body Aesthetics Week 3 Day 18:

Double Progression Movement (RPE: 9-10)
Full details on how to follow this at the bottom of the page.
Single Leg Deadlift (3 x 8 )

Your goal is always to keep shooting for the HEAVIEST 3 sets of 8 reps on each leg!

Rest 2-3min. between sets.

**Increase your 3 working sets by 5-10% if you got 8 reps on all 3 sets last week

Accessory Movements (RPE: 7-8)
25 High Band Fly’s (right)
25 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets

12-15 Banded Straight Arm Lat Pull-Downs
Rest 90sec. Repeat For 3 Total Sets

12-15 Landmine “Crossbody” Front Raise (ea arm)
Rest 90sec. Repeat For 3 Total Sets

10-12 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets

10-12 Zottman Curls
Rest 90sec. Repeat For 3 Total Sets

1min. Weighted Plank on you hands
1min. Rest
Repeat For 4 Total Sets
*I recommend using a 45lb. for most men and 25lbs. for most women.

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

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)

How Double Progression Works

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.

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….

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Categories: WOD

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