Workout of the Day Wed March 10th 2021


The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!

Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!

Strength & Conditioning:

A.) Deadlift (Double Progression Week 2)
6-7 Reps (if you missed last week you are on 6 reps, if you are on week 2 you should try the same weight you did last week for 7 reps)
superset with;
5 HIGH Box Jumps
*Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one.
Rest 2min. Repeat For 3 Total Sets.

*This deadlift cycle is DOUBLE PROGRESSION. See details below.

Everyone will start this program on the low end of the rep range, 6 reps at the same weight for 3 sets (week 1). The overall goal by the end of this program is to get ALL 3 sets a the same weight for 8 reps (ideally this should happen week 3). 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 reps again, 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.

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….

B.) 12 Rounds:
9 Wall Balls (20/14lbs.)
6 Front Rack Lunges (95/65)
3 Lateral Barbell Burpees

Time CAP: 18min.
*Always remember… Not every workout is MEANT to be finished. However, the time caps do a have a purpose so please don’t go over them unless specified. Teach yourself to go harder, not longer… And results will follow.


Every 5 min x 5 Rounds
1. 20/15 Cal Bike + 50 SDHPs 75/55
2. 20/15 Cal Bike + 400m Run
3. 20/15 Cal Bike + 50 Wall Balls 20/14
4. 20/15 Cal Bike + 500m Row
5. 20/15 Cal Bike + 50 Front Squats 75/55

Rest 4 min

2 Rounds:
1 min Russian Twist with 35/25lb. DB
1 min Plank
1 min Weighted Sit-Up with (same DB)
1 min Plank
1 min rest

Put your big boy and big girls pants on today! Gunna be a spicy one!

Advanced Athletes: Do Overhead Squats For #5 on part 1.

Da Daily D:

You owe me a 10min. TOTAL PLANK HOLD.

The clock starts with you performing;

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

IMMEDIATELY into your 10min. Plank Hold

EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.

Time Cap: 30min.
Weight: 45/30s

This is a SUPER FUN challenge and hell of a workout!

Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions 🙂

*If you happen to want to make this a little harder because you’re a freak at planks and you can do this in like 2 rounds, then make it 15min.

Double DB Snatch:

Full Body Aesthetics Day 17 Cycle 8

Conventional Deadlift
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

20-30 Single DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets. *Make you SQUEEZE the DB together as you do this movement!

8-10 Towel “T Bar” Rows.
Rest 2min. Repeat For 3 Total Sets.

8-10 Barbell Upright Rows.
Rest 90sec. Repeat For 3 Total Sets.

Single DB Curls
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
*Shoot for 5% more than 2 weeks ago

10-12 Standing Banded Single DB Overhead Extension. Rest 90sec. Repeat For 3 Total Sets.

6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…


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.”

Categories: WOD