CrossFit:
Min. 1) 3 Push Jerks (from the floor )
Min. 2) ** Pull of Choice
Pull Options:
1.) 3-5 Muscle Ups
2.) 30-40sec. of Pull-Ups
3.) 2 Rope Climbs or 1 Legless Rope Climb
*Share boxes and start on different stations in big classes
40sec. of Max Burpee Box Jumps (24/20″)
20sec. Transition
40sec. of Max American KB Swings (53/35lb.)
20sec. Transition
40sec. of Max Double Unders
20sec. Transition
ADV is 70/53lb. KB Swings
Sweat:
100 Cal Bike
*EMOM complete 5 Toes-T-Bar
Immediately into;
100 Cal Row
*EMOM complete 5 Box Jumps (24/20″)
Immediately into;
100 Burpees
*EMOM complete 5 American KB Swings (53/35lbs.)
Daily D:
10min. to get as far as possible….
10 Single Arm DB Snatch (Right Arm Only)
10 Single DB Push Press (Right Arm Only)
10 Single Arm DB Snatch (Left Arm Only)
10 Single DB Push Press (Left Arm Only)
9 Single Arm DB Snatch (Right Arm Only)
9 Single DB Push Press (Right Arm Only)
9 Single Arm DB Snatch (Left Arm Only)
9 Single DB Push Press (Left Arm Only)
…. Keep Subtracting 1 rep until finish until ultimately get to 1 rep of each movement on each arm. Can you finish in under 10min?
Weight: 45-50 for Men // 30-35 for Women
Immediately into;
12-15 Vertical DB Curls
Rest 90sec. Repeat For 3 Total Sets
*Use the heaviest weight you can for all 3 sets.
https://www.youtube.com/watch?v=5H5nKVULKQs
Vertical DB Curls:
https://www.youtube.com/watch?v=MVEbujIbUlQ
Accumulate a 4min. Hollow Hold
*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap.
https://www.youtube.com/watch?v=zYkNCoGJz7I
Full Body Aesthetics Week 2 Day 9:
Rest 2-3min. between sets.
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
*** Some of you may be able to do 10% more than last week, just because it’s a new movement for many of you.
10-12 Reverse Grip Flat Barbell Bench Press
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
Shoulders:
10-12 Leaning Lateral DB Raises on each arm
Rest 90sec. Repeat For 3 Total Sets.
*Try and go really heavy here without swinging your body.
https://www.youtube.com/watch?v=oEyXGf2e35Q
Triceps:
12-15 Banded “Pull” Downs with a PVC or Pipe.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! This is just the minimal version.
https://www.youtube.com/watch?v=hbXUt-YYrPw
Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Abs:
15 Landmine Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
*Complete 5 reps on the right arm, 5 reps on the left, then 5 reps with both arms. The video shows what I’m talking about.
https://www.youtube.com/watch?v=XpIJA212Zeo
————————————————-
Towel “T Bar” Row:
https://www.youtube.com/watch?v=ERx1ROl72ZY
Reverse Grip Bench Press:
https://www.youtube.com/watch?v=KEg2rbkSl6U
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)