CrossFit:
“CARDIO WEDNESDAY”
Work in groups of 3 or more and share DBs, Barbells and Cardio equipment! Everyone can start at a different station and rotate through just take time before the workout to practice where you are rotating to.
5 Rounds:
40sec. of Assault Bike or Row
20sec. of Rest
40sec. of Deadlifts (135/95)
20sec. of Rest
40sec. of Double Unders
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of DB Bench Press (50/25s)
20sec. of Rest
40sec. of Weighted Sit-Ups (50/35lb.)
20sec. of Rest
Booty Crew:
A.) AMRAP 20min:
5-15 Heavy Hip Thrusts
12 Barbell Sumo Deadlifts
12-15 DB Chest Flys
*Today might be a good day to do dead stop reps where each rep comes to a full rest on the floor. I also like the idea of a long pause at the end of the set or max pulses. You pick what fires you up most!
B.) AMRAP 20 min:
12-15 Double Deficit Split Squats
30e Banded Fire Hydrants
12-15 DB Skull Crushers
C.) AMRAP 20 min:
50 Waking Linges
40 Barbell Push Press
30 Weighted Pistols to the Bench
20 Push Ups
10 Pull Ups
*If you finish start again!
Sweat:
4 Rounds:
(0-2min.)
Row 500m
(2-4min.)
Max Alt. DB Snatches 45/30s
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Thrusters 45/30s
(6-7min.)
Max Sit-Ups (optional: with a 45/30lb. DB)
(Rest 2min.)
The weighted sit-up option looks like this:
https://www.youtube.com/watch?v=7HOeW1m684I
Daily D:
Part 1.) “Shoulder BURNER”
DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure
Rest 2min. Repeat For 3 Total Working Sets.
*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimatesm but you get the idea.
Part 2.) “Abs + Cardio”
7min. AMRAP:
30 Double Unders
7 Toes-To-Bar
Part 3.) “Upper Finisher”
5min. of Single Arm DB Upright Rows
*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.
https://www.youtube.com/watch?v=0PpUdCGUDWU
I want the Weighted Sit-Ups to look just like this:
https://www.youtube.com/watch?v=7HOeW1m684I