Workout of the Day Thursday Oct 14th 2021

CrossFit:

Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up in weight there. We don’t do these very often, so most of you should be still be getting considerably stronger each and every week here.
A.) 4 Supersets:

5 Front Squat (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5-10% more on the hip thrusts than last week

B.) The Chief  (AMRAP РRounds and Reps)
3min. on 1 min off for 5 Rounds:
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air Squats

Rest 1min.

I love throwing this on here every few months. Such a fun workout that really keeps you moving non-stop with a great movement flow.

For scoring, keep starting where you left off.

Solid score is 20 rounds
Great score is 25 rounds
Bad MoFo scores are 30+

Sweat:

Teams of 2 today! Only 1 person works at a time and the rules are highlighted below!
40min. to try and finish…

1600m Run Relay

50 Devil Press (45/30lbs.)
100 Pull-Ups

2000m Row

100 DB Push Press (45/30lbs.)
50 Pull-Ups

100 Calorie Bike

Rules of this workout:

1.) Run must be broken up into 200m intervals

2.) Row must be broken up into 200m intervals

3.) Assault bike can be broken up anyway you want!

4.) Devil Press, Push Press, and Pull-Up sections can be broken up anyway you want!

Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo

Daily D:

REST DAY

Full Body Aesthetics Day 12 Cycle 12:

REST DAY

 

Categories: WOD