Workout of the Day Wed Sept 22nd 2021

CrossFit:

Booty Crew:

A.) 20min  TESTING DAY

Let’s do it! Today we are going to build to the heaviest Hip Thrust possible for 1 rep!

The best way to do this is to start by building to a heavy 5 then a heavy 3 and then do singles (1 rep) and adding weight until you can’t add anymore. While you are building to your singles try to get a set in every 2 min (10 sets total).  I don’t want you to do anything else to tire you out in between sets except maybe some ab work of your choice. Just keep your focus the Hip Thrust.

Abs of your choice between sets

B.) 40 min AMRAP

15 Single leg DB Bulgarian Deadlifts Right Leg

10-12 Weighted Step Ups

15 Banded Glute Kick Backs Right Leg

THEN do left leg and finally this arm section:

Max Reps Arnold Press into Max reps weighted Bench dips

Sweat:

3 Rounds:

3min. AMRAP:
7 Overhead Squats (just the bar)
7 Toes to Bar
7 Cal Bike
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
8 Front Rack Lunges 75/55lbs.
8 Wall Balls 20/14lb.
8 Cal Row
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min. (go back to the first amrap)

Daily D:

“Butts & Guts & Cardio Tabata”

8 Rounds:
20sec. of Double Unders
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Deadlifts (50/35s)
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Toes-To-Bar
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Double Unders
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Hip Thrusts (50/35+)
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bodyweight Russian Twists
10sec. Rest

Full Body Aesthetics Day 45 Cycle 11: REST DAY