Register for the CrossFit Games Open! First workout comes out on Thursday Feb 24th. 3 weeks to test your fitness and represent our box!
-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s
CrossFit:
5 Bench Press (135/95)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges (95/65lbs.)
30 Double Unders
3min. AMRAP:
5 Bench Press (70/30s)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges 95/65lbs.
30 Double Unders
Rest 90sec. Between AMRAP’s
These numbers should never get so hard that you are failing at any point. If you need to bump the upper body section down to 3 and 3 to keep moving, do it! If the weight is too heavy, scale it down a little. Too easy? Scale it up a little.
Booty Crew:
A.) 20 min:
Find the heaviest 15 rep Hip Thrust (3 sec pause at the top)
Superset with max reps Banded Abductions
B.) 4 sets:
10-15e Bulgarian Split Squats
10-15e Weighted Pistols
10-15 Barbell or DB RDLs
Max reps Overhead Shoulder Press
Max reps Upright Rows
Sweat:
4min. on by 2min. off should be just enough for you to push hard and still recover for the next section. So keep the intensity high!
10 Barbell Push Press 75/55lb.
15 Cal Row
4min. AMRAP:
10 Toes-To-Bar
15 Barbell Front Squat 75/55lbs.
4min. AMRAP:
10 Push-Ups
15 American KB Swings 53/35lbs.
4min. AMRAP:
15 Barbell Push Press 75/55lb.
10 Cal Row
4min. AMRAP:
15 Toes-To-Bar
10 Barbell Front Squat 75/55lbs.
4min. AMRAP:
15 Push-Ups
10 American KB Swings 53/35lbs.
*REST 2min. After Each 4min. AMRAP
*Total Time: 36min.
Daily D:
1min. Plank on your hands
Immediately into;
20 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
15 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
10 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
5 DB Power Cleans
Weight Suggestions: 2 dumbbells at 50lbs. for men and 30s for women. TRY HARD to get them all unbroken, but if you must break, keep the break short. Advanced athletes can use 70s for men and 45s for ladies.
DB Power Cleans:
https://www.youtube.com/watch?v=viWI2rEt-HU
10 DB Dips off a bench or box
8 Single DB RDL on EACH leg
8 Toes-To-Bar
Suggested weight range: 45-60lb for men and 25-35lb for ladies
Movement Demos:
DB Dips off a bench or box:
https://www.youtube.com/watch?v=5H5nKVULKQs
Single DB RDL:
https://www.youtube.com/watch?v=jnrpJgiACHg
Full Body Aesthetics Week 3 Day 17:
REST DAY
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….