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CrossFit:
2 HANG Squat Snatches or Squat Cleans (You choose)
Rest about 30sec. and immediately complete;
6-8 Deficit Deadlifts; 2″ Deficit (Standing on a 45lb. Plate)
Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.
*Your goal for each of the 2 lifts is to build to the heaviest weights possible. Next week, we will have a different OLY complex and we will try to add about 5% or more to the same deficit deadlift setup.
10 Cal Bike or Row or 150m Run (busstop)
30 Double Unders
15 Push-Ups
10 Cal Bike or Row or 150m Run (busstop)
30 Double Unders
15 Pull-Ups
Sweat:
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cals of Choice
Min 2: 20 Russian KB Swings 70/53
Min 3: 15 Burpees
Min 4: 15 DB Deadlifts 70/50s
Min 5: 20 Sit-Ups
Min 6: 60 Double Unders
Min 7: Rest
Daily D:
30 Rounds:
1 Devil Press 50/35s
3 Handstand Push-Ups
50m Sprint
If you can not do HSPUs today, a pike HSPU is just fine off a box or even off the floor. Like this:
https://www.youtube.com/watch?v=XckEEwa1BPI
Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo
Full Body Aesthetics Day 18 Cycle 10:
Legs/Glutes:
Sumo Deadlifts
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set.
*Warm-up sets not included
*Rest 2-3min. Between Sets
https://www.youtube.com/watch?v=YFiYy_GW0UE
Chest:
12-15 Decline Weighted Push-Ups
Rest 90sec. Repeat For 3 Total Sets.
*Notice the new addition of the DBs in the hands.
*If you have access to a decline bench, you can use that instead!
https://www.youtube.com/watch?v=EsE1A2kngx8
Back:
2 Position Landmine Rows. 6-8 reps in EACH position on both sides. That’s 12-16 reps per side. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders/Traps:
10-12 DB Bent Over Shrugs
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vViaS4ig9ro
Triceps:
8-10 Double DB Overhead Extensions.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4
Biceps:
8-10 Regular Grip Barbell Curls (Straight Bar)
Rest 90sec. Repeat For 3 Total Sets.
Abs:
7min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM
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 an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure
ADV 5 Muscle Ups instead of Pull-Ups