Workout of the Day Tuesday Nov 23rd 2021

CrossFit:

A.) Superset the 2 movements below

Push Jerk (5×5)

Your goal is to try and lift 2.5-5% more weight than last week.

Weighted Pull-ups (5×5)

Your goal is to try and lift 2.5-5% more weight than last week.

– Rest 2-3min. between sets-

B.) For Time:
1 Single Arm Devil Press 45/30lbs.
Run 200m
2 Single Arm Devil Press 45/30lbs.
Run 200m
3 Single Arm Devil Press 45/30lbs.
Run 200m
4 Single Arm Devil Press 45/30lbs.
Run 200m
5 Single Arm Devil Press 45/30lbs.
Run 200m
6 Single Arm Devil Press 45/30lbs.
Run 200m
7 Single Arm Devil Press 45/30lbs.
Run 200m
8 Single Arm Devil Press 45/30lbs.
Run 200m
9 Single Arm Devil Press 45/30lbs.
Run 200m
10 Single Arm Devil Press 45/30lbs.
Run 200m

Starts off easy, but those devil presses start to get harder to hang onto as the workout progresses. Try to hang on and finish in the time cap!

TIME CAP: 18min.

Sweat:

21min. to get as far as possible…

10 Burpees

20 Calorie Of Choice
10 Burpees

30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

60 Body Weight Dips off a Bench
50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

The “20 Calorie Of Choice” can be either row, bike, or ski. You may only pick 1 today however. No swapping back and forth.

—————————————-

Crossbody Toe Taps:
https://www.youtube.com/watch?v=B_F1jaQoHtQ

Rest 5min. After the above section then complete below:

Accessory Work

(26-35min.)

3 Rounds:
Min. 1) 40sec. of Single DB Bicep Curls
Min. 2) 40sec. of Single DB Tricep Extensions
Min. 3) 40sec. of Banded Pull-Aparts

——————————————————————

Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA

Banded Pull Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE

Daily D:

Repeat this 2 times through. Going as HARD as possible at each station 🙂

1min. AMRAP:
Max Single dumbbell squat cleans 50/35lb.
https://www.youtube.com/watch?v=P8F-1I4UrrI

Rest 1min.

1min. AMRAP:
Max Double Unders

Rest 1min.

1min. AMRAP:
Max DB Push Press 50/35s

Rest 1min.

1min. AMRAP:
Max Toes-To-Bar

Rest 1min.

After the toes to bar, you rest 1min. and do the whole thing 1 more time. That’s 16min. total workout time.

Part 2:

Accumulate a 4min. Plank

*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. We’ve done this a few times with hollow hold, but never just planks. If you wanna spice it up a little, you may add some weight to your back or extend the time to 5min.

Full Body Aesthetics Week 4 Volume Cycle:

Volume Lift (RPE: 8-9)

Flat Barbell Bench Press (80 Reps)

Complete 80 Reps as fast as possible at 60% of 1RM. NO TEMPO today. Just get it done!
*Ideally the same weight you’ve been using.

Accessory Movements (RPE: 7-8)

Back:
3 Sets of Banded Straight Arm Lat Pull-Downs to FAILURE. Rest 90sec. Between Sets.
**If you have access to a cable machine with a tricep rope, then use that for sure.
https://www.youtube.com/watch?v=dDhc6emLrck

Legs:
“Big Booty Superset” – 3 Sets of 21 reps on each leg.
– Rest 90sec. Between Sets. (watch video below)
– 7 Banded Curtsy Lunge + 7 Banded RDL + 7 Banded Lunge
https://www.youtube.com/watch?v=IdwWpHmskQY

Shoulders:
“Bulletproof Shoulder Complex” – 3 sets of 10-12 reps. Rest 90sec. Between Sets. (watch video below)
https://www.youtube.com/watch?v=wEm2gr9SpIA

Tricep/Biceps Superset:
12-15 Single DB Curls
Immediately into;
12-15 Banded Tricep Kickbacks
Rest 60sec. Repeat For 3 Total Sets.
*Links below

Calves:
10-12 Standing Barbell Calf Raises.
Rest 60sec. Repeat For 4 Total Sets. *Try and go as HEAVY as possible today.
https://www.youtube.com/watch?v=G4RJBMAoypw
—————————————

Single DB Curls:
https://www.youtube.com/watch?v=S5WXFOvEkuQ

Banded Tricep Kickbacks:
https://www.youtube.com/watch?v=ttfgjcP9_yA

How to read “RPE”

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!

Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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)

CrossFit:

Sweat:

Daily D:

Full Body Aesthetics Week 4 Volume Cycle:

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