CrossFit:
For Time:
50 Burpee Box Jumps 24/20″
Booty Crew:
A.) 20min
Build to the heaviest 8 rep 3-pulse Hip Thrust
12-15 Bulgarian Split Squats
MAX reps 6-Ways into MAX Bench Dips
B.) 40 min AMRAP
50 Big DB Banded Hip Thrusts w/ abductions at the top
50 Reverse Lunges
30 Biceps Curl to Arnold Press
Sweat:
5 Rounds: (35min. Total)
Min 1.) Max Inverted Pull-Ups
Min 2.) 18 Wall Balls (20/14lb.)
Min 3.) 15/12 Cal Assault Bike
Min 4.) Max DB Walking Lunges 45/30s
Min 5.) Max Double Unders
Min 6.) 20 Heavy Russian KB Swings 70/53
Min 7.) Rest
Inverted Pull-Ups:
https://www.youtube.com/watch?v=StFgXWeTUiU
For scoring, you must finish the RX sections and then your score is the combined reps on all the max stations
Daily D:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time… (50/35s)
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches
Alternating Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU
Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar
*Any remaining time left is rest! This gets a lot harder than it seems 🙂
*Advanced can add 1 or 2 more rounds if you like!
Full Body Aesthetics Day 45 Cycle 10 REST DAY
400m Run
10 Unbroken Bench Press
Max Pull-Ups or Muscle Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups or Muscle Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups or Muscle Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups or Muscle Ups in remaining time…
*The bench press numbers need to be as heavy as possible and increase as we go, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!