CrossFit:
B.) EMOM 20:
1) Max barbell push press (75/55)
2) Max Box jumps (20″)
3) Max Pull-ups
4) Max Calorie Bike or Row or 200m Run
5) Rest
x4
*Use a weight on the push press that allows you to perform large sets and work for a majority of the minute.
*The box jumps is 20″ for everyone.
*Your score is your total reps
Booty Crew:
A.) 4-5 Sets:
8-12 Barbell Hip Thrusts (3 pulses at the top of each rep)
8-12 Barbell 1 & 1/4 rep Good Mornings
Max reps ABS of your choice
B.) 3-4 Sets: (all on one leg before switching legs)
12 Landmine Lunges (with 1 pulse at the bottom of every rep. *These are facing the plate)
12 Landmine Curtsy Lunges (with 1 pulse at the bottom of every rep. *Your non-working side is leaning into the plate)
MAX reps Landmine RDLs (Holding the bar in front of your shin, your working leg closest to the plate)
Full Body Aesthetics:
*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!
3×5
*Rest 2:00 between sets.
*Same weight for all sets.
*This should be a tough 5 reps.
*Perform all of today’s accessory movements at an RPE 7-8!
3×8
*Rest 2:00 between sets.
3×10
*Rest 90 seconds between sets.
3×12
*Rest 90 seconds between sets.
Set 1: 8reps
Set 2: 10 reps
Set 3: 15Reps
*Decrease the weight as the reps increase.
3×15
*Rest 90 seconds between sets.
Accumulate
75 calf rasies (45/35)
*Pause at the top of every rep for 1 second.
*Perform as big as sets as possible before resting.
Warm up sets DO NOT count towards the reps listed above.
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 that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
A.) Push/Pull Superset 4 Working Sets
5 Push Press @85% of your 1-RM
12 Supinated barbell rows
*Rest 2:00 after each set