CrossFit:
Every 2 minutes until you can no longer finish…
8/6 Calorie Row or 6/4 Cal Bike or 100m Run
8 Wall Balls (20/14lb.)
1 Ground To Overhead (115/75lbs.)
Round 2: 2 Ground To Overhead
Round 3: 3 Ground To Overhead
Round 4: 4 Ground To Overhead
… And so on…
*CLOCK STOPS AT 20MIN.
**You may clean and jerk or snatch! Up to you. You may also switch at any time.
**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?
Score is the round you finished!
ADV Men: 135lb. Clean and Jerk
ADV Women: 95lb. Clean and Jerk
1 Muscle Snatch
3 Power Snatches (ADV Squat Snatch)
4 Burpees
ADV Men Weight: 115
RX Women Weight: 65
ADV Women Weight: 85
Time CAP: 12min
Sweat:
9 American KB Swings (53/35lbs.)
7 Sit-Ups
5 Cal Bike
3 DB Deadlifts (70/50s)
1 Burpee Box Jump (20″)
1min. of Max Renegade Rows
1min. of Max Push-Ups holding DBs
1min. of Max Single DB Bicep Curls
1min. of Max Single DB Skull Crushers
1min. of REST
1min. of Max Single DB Skull Crushers
1min. of Max Single DB Bicep Curls
1min. of Max Push-Ups holding DBs
1min. of Max Renegade Rows
Recommended Weights:
Men: 25-45s
Women: 15-25s
Renegade Row Demo:
https://www.youtube.com/watch?v=Lxb3FWMk6tg
Single DB Bicep Curl:
https://www.youtube.com/watch?v=S5WXFOvEkuQ
Single DB Skull Crusher:
https://www.youtube.com/watch?v=X5Zc1trq4sM
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
12-15 Weighted Dips
Immediately into;
12-15 Vertical DB Curls
Rest 90sec. Repeat For 3 Total 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.
Hollow Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I
Full Body Aesthetics Day 23 Cycle 12:
Flat Barbell Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
After Each Set Go Immediately Into;
8-10 Single Arm DB Bent Over Rows on each arm.
*Rest 2-3min. Between Sets
Legs:
12-15 Landmine Curtsy Lunges on each leg.
Rest 90sec. Between Sets. Repeat For 3 Total Sets.
*Really focus on the movement and put all the pressure into your glutes.
https://www.youtube.com/watch?v=B-jXkfoDiwc
Shoulders/Triceps:
10-12 Barbell Upright Rows
Immediately into;
10-12 Double DB Skull Crushers
Rest 90sec. Between Sets. Repeat For 3 Total Sets
Biceps:
10-12 Straight Bar Reverse Grip Barbell Curls (weighted if you can).
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yu31dAIUsDc
Calves:
30 Standing Barbell Calf Raises. Complete 10 reps with your toes facing forward, 10 with your toes facing slightly inward, and 10 more reps with your toes facing slightly outward. Rest 90sec. Between Sets. Repeat For 3 Total Sets. Go as heavy as possible with slow and controlled reps. NO bouncing reps or super fast reps.
https://www.youtube.com/watch?v=UQ4lCg0VzgE
—————————————————————————————–
Movement Demos:
Barbell Upright Rows:
https://www.youtube.com/watch?v=v56LkVyOpzk
Double DB Skull Crushers:
https://www.youtube.com/watch?v=tNeZvc-sknI
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.”