Workout of the Day Tuesday Nov 9th 2021

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CrossFit:

Week 1 of a 6 week “5×5 Strength Program!”

– In this program, we will be constantly trying to increase our weight in the 5×5 lifts each and every week. On this first week, it’s normal to edge on the lighter side and then start to really settle in to weights that will challenge us each week from here. I recommend starting around 70% of your 1 rep for ALL SETS. Not just building up to it. So, yes, your warm up sets DO NOT COUNT today. Just working sets. So, after you log your weights today on the Front Squat, your goal will be to do MORE weight for ALL SETS next week. And every week after for the next 6 weeks. If the lift (Like today’s Power Clean) is not a “5×5” rep scheme, then read the comments or that lift.

Schedule will look like this:

Monday – Front Squat + Olympic Lifting
Tuesday – Press + Pull Movement
Wednesday – Cardio Specific
Thursday – Back Squat + Olympic Lifting
Friday – Bench Press + Deadlift
Saturday – Cardio Specific Team Workout
Sunday – OFF

A.) – Superset the 2 movements below.
Push Jerk (5×5)
Weighted Pull-ups (5×5)
– Rest 2-3min. between sets-
B.) 2 min on 1 min off for 4 Rounds:
2min. AMRAP:
15/12 Calorie Row Sprint or 10/8 Cal Bike Sprint or 300m Run (do the 400 loop but cut through our parking lot)
Max Double Unders in remaining time…

Rest 1min.

2min. AMRAP:
15/12 Calorie Row Sprint or 10/8 Cal Bike Sprint or 300m Run (do the 400 loop but cut through our parking lot)
Max Hang Power Snatches in remaining time…(115/75)

Rest 1min.

2min. AMRAP:
15/12 Calorie Row Sprint or 10/8 Cal Bike Sprint or 300m Run (do the 400 loop but cut through our parking lot)
Max Double Unders in remaining time…

Rest 1min.

2min. AMRAP:
15/12 Calorie Row Sprint or 10/8 Cal Bike Sprint or 300m Run (do the 400 loop but cut through our parking lot)
Max Hang Power Snatches in remaining time…(115/75)

Score is only reps accumulated from DU’s and snatches
Optional Bonus Work:
1.) 3 Sets of 15-20 Banded Face-pulls
Rest 60sec. between sets.
https://www.youtube.com/watch?v=43P-I43uzRw

2.) 3 Sets of 12-15 DB Lateral Raises
Rest 60sec. between sets.
https://www.youtube.com/watch?v=pKEdOuY4Ayg

Sweat:

35min. AMRAP:
14 Cal Bike
14 Toes-To-Bar
14 Barbell Bench Press
14 Cal Row
14 Wall Balls (20/14lb.)
14 DB Russian Twists (35/25lb.)

… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.

We’ve done a similar workout in the past with different movements. I’m really feeling this one! Can you finish!?

Ladies Start at 13 🙂

Bench Press Weight Suggestions:
Men: 95-135lbs.
Women: 55-65lbs.

Left + Right = 1 rep on Russian Twists

Daily D:

“Shoulder Pump”

4min. AMRAP:
5 Burpees
10 Alt. DB Snatches 50/35lb.
15 Sit-Ups
20 DB Push Press 50/35lb.

Rest 1min. Repeat For 4 Total Rounds.

*You just need 1 DB for the snatches, but you need 2 for the push press.
Optional Part 2.)

10-12 Vertical Single DB Curls
Immediately into
10-12 Single DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.

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

Single DB Tricep Extensions:
https://www.youtube.com/watch?v=UO394dtzKRE

Full Body Aesthetics Day 9 Volume Cycle:

Week 2 of 4 of the “American Volume Cycle”

Volume Lift (RPE: 8-9)
Flat Barbell Bench Press  (6 x 10)
6 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Accessory Movements (RPE: 7-8)
Legs:
12-15 Deficit Landmine Lunges on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V1IByU884ts

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

Shoulders:
10-12 Barbell Upright Row
Immediately into;
20-30 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.
*Links below

Triceps:
3 Sets of Banded “Push” Downs to FAILURE. Rest 60sec. Between Sets.
*Shooting for 15-20 rep range
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
10-12 Reverse Grip Barbell Curls.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Calves:
Last week you did 3 sets of 1 minute for max reps. However many you got TOTAL last week is how many I want you to try and do FOR TIME and QUALITY today. For example: If you did 15 per minute, then you owe me 45 reps with the same weight for time. NO bouncing shit reps. Good quality ones that burn from trying not to break. GET SOME!
https://www.youtube.com/watch?v=WSOtYQLefI8

————————————————————————–

Barbell Upright Row:
https://www.youtube.com/watch?v=BwAOb74WCVg

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

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)

Categories: WOD

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