Workout of the Day Thursday March 25th 2021

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The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

Strength & Conditioning:

A.) For 24 Min alternate through:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Reps you pick!
*Every other Run swap out for 60 Double Unders
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5-10 reps each time. Anything more than that and you’re gunna wind up doing WAY too many in total.

For minute 3 here are some good options:
Bench or Ring Dips, Overhead Squats, Pistols, Handstand Push Ups, Handstand Kick Ups, Muscle Ups, Biceps Curls, Skull Crushers, Plate Ground to Overhead, Sit ups or Reverse Sit Ups, Strict Pull Ups or Chin Ups, Push Press, Lateral Raises or Front Raises, Hip Thrusts or Step Ups.
*If you are doing the open I recommend choosing 2 different options and alternating them every other round like the Run/Double unders so that you do not do too much of one thing and get really sore.
B.) 10min. to get as far as possible…
10-20-30-40-50
Russian KB Swings 70/53
Push Ups
*If you are doing the Open sub Push Ups for Plate Reverse Sit Ups (45/25) I do not want you to be crushed in case we see push ups or toes to bar tomorrow.

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:

3min. to get as far as possible…
50 Cals of Choice
50 Bodyweight Sit-Ups
50 American KB Swings 53/35
50 Double Unders
50 Bodyweight Lateral Lunges (L+R=2)

Rest 1min.

6min. to get as far as possible…
(Same workout, but starting from the bottom up)

Rest 2min.

9min. to get as far as possible…
(Same workout, starting back at the top)

Rest 3min.

12min. to try and finish starting from the bottom up! Can you finish!?

For the 50cals of choice, you may choose the assault bike, rower, ski erg.

Bodyweight Lateral Lunges:
https://www.youtube.com/watch?v=s5NBmofl6Ns

 

Daily D:

Part 1.)

2min. AMRAP:
7 DB Push Press (right arm)
7 DB Upright Row (right arm)
7 DB Push Press (left arm)
7 DB Upright Row (left arm)

Rest 1min. Repeat For 3 Total Sets.

Metcon
Metcon (Time)
Part 2.)

For Time:
75 Kipping Pull-Ups
*Every-time you drop from the bar, you must run 200 meters.

Time CAP: 15min.

–  RX+ is 100 Kipping Pull-Ups

– If you can do 15 Strict Pull-Ups in a row, then  I suggest doing strict for this, even if you don’t finish in 15min. It will just be a better workout for you.

Full Body Aesthetics Day 32 Cycle 8 Rest Day

Categories: WOD

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