Workout of the day Thursday Oct 21st 2021

Posted on by affiliate

CrossFit:

Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone!
A.) 3+ Supersets: (as many sets as you need to really hit a max)

1 Front Squat (find 1 rep max)
6-8 Barbell Hip Thrust (find a 6-8 rep max)

Rest 2-3min. Between Sets.

B.) 3 Rounds For Time:

25 Wall Balls (20/14lb.)
20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 Front Rack Lunges (95/65lbs.)
15 Toes-To-Bar

Immediately into;

3 Rounds For Time:
15 Air Squats
10 Plate Russian Twists (45/30lb.)

Super fun leg or core BLASTER!

On the Lunges, left + right = 2 reps.

On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure you twist hard every rep and not just bounce the weight off the ground.

Optional Extra Credit:

3 x 200m Farmer Carries with (2) Kettlebells
– Men’s weight: 53-70lb.
– Women’s weight: 35-44lbs.
– Rest 60-90sec. Between sets

Sweat:

For Time:

25 Calories of choice  (Bike, Row, or Ski)
_
50 Russian KB Swings 53/35
25 Calories of choice
_
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice
_
100 Bodyweight Lunges (L+R= 2 reps)
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice
_
125 Sit-Ups
100 Bodyweight Lunges
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice

This is called an “Accumulator” Workout. There is NO REST.

25 Calories of choice
right into….
50 Russian KB Swings 53/35
25 Calories of choice
right into….
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice

…. and so on until you finish the whole thing!

Put your time in today! I’m excited to see these!

Daily D:

REST DAY

Full Body Aesthetics Day 18 Cycle 12:

REST DAY

Categories: WOD

Previous Post:

«

Next Post:

»