CrossFit:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar
ADV
30 @95
25 @135
20 @155
15 @185
Pretty hard to choose between ADV and RX today huh?! 🤔
Just to be clear, it goes like this….
Clock starts…
You do 7 TTB and then as many front squats as possible. Then at the 1min. mark, you complete 7 more TTB and as many front squats again until the 2min. mark. You repeat 7 TTB again… And continue this until you finish
Sweat:
3min. AMRAP:
20 Burpees
Max Barbell Overhead Squats (45/35lb. Bar) in remaining time…
3min. AMRAP:
30 Alt. DB Snatches (50/35lb.)
Max Double Unders in remaining time…
3min. AMRAP:
20 Toes-To-Bar
Max Alternating DB Lunges (45/30s) in remaining time…
3min. AMRAP:
20/15 Cal Bike
Max Wall Balls (20/14lb.) in remaining time…
3min. AMRAP:
25/18 Cal Row
Max Box Jumps (24/20″) in remaining time…
Then… The movements flip…
3min. AMRAP:
40 Barbell Overhead Squats (45/35lb. Bar)
Max Burpees in remaining time…
3min. AMRAP:
100 Double Unders
Max Alt. DB Snatches (50/35lb.) in remaining time…
3min. AMRAP:
30 Alternating DB Lunges (45/30s)
Max Toes-To-Bar in remaining time…
3min. AMRAP:
35 Wall Balls (20/14lb.)
Max Cal Assault Bike in remaining time…
3min. AMRAP:
35 Box Jumps 24/20″
Max Cal Row in remaining time…
This is a 40min. long total workout
Daily D:
For Time:
20-18-16-14-12-10-8-6-4-2
Alternating DB Lunges 45s/30slb.
10-9-8-7-6-5-4-3-2-1
DB Thrusters
This is a spicy one! If you have access to 50/35s and you can handle it, use that!
Full Body Aesthetics Day 53 Cycle 10:
Legs/Glutes:
Sumo Deadlifts
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
https://www.youtube.com/watch?v=YFiYy_GW0UE
Chest/Tricep Superset:
10-12 Banded Incline Fly’s
Immediately into;
8-10 Double DB Tricep Overhead Extensions
Rest 90sec. Repeat For 3 Total Sets.
Back/Shoulder Superset:
8-10 Straight Arm Lat Pull-Downs
Immediately into;
10-12 Chest Support Rear Delts
Rest 90sec. Repeat For 3 Total Sets.
Biceps:
8-10 External Curls (Use bands or DBs)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PVpgsGe1Ekc
Abs:
8-10 Weighted Hanging Knee Raises
Rest 60sec. Repeat For 4 Total Sets.
*Go as HEAVY as you can on these today!
https://www.youtube.com/watch?v=d_vwMeIfjAM
Double DB Tricep Overhead Extensions:
https://www.youtube.com/watch?v=XRFyTPqBcT4
Banded Incline Fly’s:
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=NqUnIB–kAw
Straight Arm Lat Pull-Downs:
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=dDhc6emLrck
Chest Support Rear Delts:
https://www.youtube.com/watch?v=fEmFciLzWtc
————————————————-
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.”
Your primary lift for the day (It’s always the first exercise) is always at a prescribed effort. All of the accessory lifts for the day that are not the main focus will be an RPE (Rate of perceived exertion) of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.
10/7 Cal Row 8/6 Cal Bike or 150m Run (to the busstop)
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today 🙂