Workout of the Day Tuesday June 22nd 2021

Sign up to compete! You get 15 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you can’t make any changes. It’s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!

CrossFit:

A.) Push Jerk or Push Press (Week 8 “DELOAD”)
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%

**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it.

B.) Let’s GOOO!
3min. AMRAP:
10/7 Cal Row or Bike or 150m Run (busstop)
10 American KB Swings (53/35lb.)
10 Push Press 75/55lbs.

Rest 1min.

5min. AMRAP:
15/12 Cal Row or Bike or 200m Run (corner)
15 American KB Swings (53/35lb.)
15 Push Press 75/55lbs.

Rest 2min.

7min. AMRAP:
20/15 Cal Row or Bike or 300m Run (3/4 loop where you run almost a full loop but cut through the parking lot)
20 American KB Swings (53/35lb.)
20 Push Press 75/55lbs.

Slowly adding that shoulder fatigue in! However, the shorter the time window, the HARDER I want you to go! Try and get all your reps UNBROKEN and rest as little as possible. These are purposely the kind of numbers that should keep you moving!

Sweat:

Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest.

60 Rounds:
3 DB Thrusters 45/30s
3 Burpees

Rest 3min.

30 Rounds:
6 DB Lunges 45/30s
6 Cal Assault Bike

I know the numbers look crazy, but I promise it goes quick!

The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 10-20sec. per round.

That 3min. Rest is there to give you enough time to recharge to go HARD again and change your weights out if you need/want to.

Time CAP: 35min

Daily D:

“26min. of Cardio, Legs, and Core”

2min. AMRAP:
10 Single DB Squat Cleans
Max Double Unders in Remaining Time

Rest 1min. Repeat For 4 Total Rounds.

REST 3min. (Including the 1min. from the last round)

2min. AMRAP:
12 DB Deadlifts
Max Toes-To-Bar in Remaining Time

Rest 1min. Repeat For 4 Total Rounds.

*On part 1, choose a weight that is challenging for the 10 reps. The last 2-3 reps should be pretty tough. If you only have light weights consider doing 15 reps.

*On part 2, I recommend the same difficulty, except now you’re going to have 2 DB’s and I need both sides of the DB to touch the ground. That extra range of motion is what makes it hard 🙂

—————————————————

Single DB Squat Cleans:
https://www.youtube.com/watch?v=P8F-1I4UrrI

Full Body Aesthetics Day 9 Cycle 10:

Shoulders:
Barbell Strict Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set. NO Resting at the top of the rep for more than  2-3sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

Legs:
12-15 Landmine Lunges on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*You can actually go a lot heavier here than you think, so challenge yourself and try to make so it’s close to a max effort on each leg for 3 sets today.
https://www.youtube.com/watch?v=PiJOA4NKXAQ

Chest:
10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1s060xEkQX8

Back:
10-12 Incline DB Seal Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=L_Z8jqKqQ58

Triceps:
1min. of Lee Priest Tricep Extensions
1min. of Rest
Repeat For 3 Total Sets
https://www.youtube.com/watch?v=_2NH_ZqOJNY

Biceps:
10-12 Vertical Single DB Curl.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ

Calves:
12-15 Seated DB Calf Raises
*Try and pause and flex for 1sec. at the top of each rep. If you have a seated calf machine, use it!
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WSOtYQLefI8

————————————————-

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

Categories: WOD