CrossFit:
B.) 5 Rounds For Time:
5 Front Squats***
10 Toes-To-Bar
15/12 Cal Row or 12/8 Bike or 300m Run
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/135
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155
I would definitely like everyone to be ascending in weight on this, so pick a weight scheme that works for you if you don’t see it here! Should be done between 10-15min. Ideally the 15min. would best! That would mean that you picked challenging enough weights 🙂
Mobility:
With a PVC Pipe
-Bent over thoracic rotation 10×3/sideÂ
-SL RDL isometric hold w/pvc press 10×3/legÂ
-prone OH press 10×3
Booty Crew:
A.) 20 min to find the Heaviest weight
8 Hip Thrusts+ 8 Kas Glute Brides+ 8 Pulses+Max Hold at the Top
Superset with Abs of your choice
B.) Landmine Complex 9 reps each +Pulse at the bottom
Complete each movement on the same leg before switching legs.
Lunge
Curtsy
Suitcase RDL
Lateral RDL
10-12 Pull Ups
10e Wide + Narrow Bent Over Rows
C.) 10 min ABs (if there is still time on class)
Full Body Aesthetics:
*Perform todays progressive movement at an RPE 8, which means you leave 2 reps in the tank each set!
*Rest 2:00 between sets.
*One full rep = Bar starting on the shoulders, pressing to the eyes, back down to shoulders, and then all the way above the head. Watch the video for a better reference!
*These will be sneaky hard so don’t over estimate how much weight you can use.
*Perform all of today’s accessory movements at an RPE 7-8!
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 Reps
*Increase the weight as the reps decrease.
*Rest 2:00 between sets.
*Record your weight for the sets of 8.
*Rest 90 seconds between sets.
*Final set is a rest pause set.
A rest pause set is when you complete a set, rest 15 seconds and then perform another set to failure.
EX:
10 DB bench press @50LB
rest 15 seconds
Max reps @50 LB
3×8-12 (each arm)
*Rest 90 seconds between sets.
*Rest 90 seconds between sets.
*The final set is a drop set.
*Go to failure on the drop set.
A drop set is when you perform a set to near failure and then immediately lower the weight of the movement and go into another set to failure. There is no rest between the two sets.
EX:
Perform a set of 10 reps of the bent over row with 50 LB DBs, then grab the 35 LB DBs and take the set to failure.
3x “Max” Reps
*Rest 90 seconds between sets
*Aim for 15+ Reps
4x “Max” reps
*rest 90 seconds between sets.
*Try to get at least 8 reps if you’re adding weight.
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
6-8 Barbell Bench Press
6 Deadlifts
*Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks.
*Go as Heavy as Possible on the Bench Press 🙂