Workout of the Day Wednesday March 24th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

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 4 “DELOAD”)
Every 4min. x 4 Rounds:
400m Run or 25/18 Cal Row
6 Deadlifts
*Optional Plank until the 4 min mark 😉
*Use 30% LESS weight than the heaviest set you did over the past 3 weeks.
*Just adding a little breather in between today to switch up the vibe and add a little more cardio. If that weigh feels heavy, it’s fine to drop it even more than that 30%.
B.) 10min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.

ADV every 2 rounds add 20lbs. Ladies add 10lbs.


15min. AMRAP:
10 DB Bench Press 45/25s+
10 Pull-Ups
200m Run
*Bike 12/9 Cals Every other round AND switch to “chin up” grip every other round as well.

Rest 5min.

15min. to finish…
3 Rounds For Time:
25 Wall Balls 20/14
25 Push-Ups
25 Box Jumps 24/20″
*Finish fast? Complete Max Russian KB Swings until the 15min. mark 🙂

Daily D:

Part 1.) “Power Core”

1min. Plank on your hands
Immediately into;
20 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
15 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
10 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
5 DB Power Cleans

Weight Suggestions: 2 dumbbells at 50lbs. for men and 30s for women. TRY HARD to get them all unbroken, but if you must break, keep the break short. Advanced athletes can use 70s for men and 45s for ladies.

Part 2.)

15min. AMRAP:
10 DB Dips off a bench or box
8 Single DB RDL on EACH leg
8 Toes-To-Bar

Suggested weight range: 45-60lb for men and 25-35lb for ladies

Because of the flow of this piece, it isn’t meant to be an “all out” kind of conditioning piece. Just try to move as fast as you can with quality movement. I can tell you that it is a lot more fun and challenging than it reads on paper. This whole day is actually 🙂 Enjoy!

Movement Demos:

DB Dips off a bench or box:

Single DB RDL:

Full Body Aesthetics Day 31 Cycle 8

Sumo Stance Deadlift
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Use the same percentages as your conventional deadlift #’s. It should feel slightly easier for most and you will be getting a lot more reps on set 3.
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

1min. of Decline Push-Ups
1min. of Rest
Repeat For 3 Total Sets.

2 Position Landmine Row. 6-8 reps in each position on both sides. Rest 2min. Repeat For 3 Total Sets.

Barbell Front Raises
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
*After Set 3, immediately use the weight from set 1 and try to get another 5-6 reps
Rest 2min. Between Sets. *Go HEAVY

6-8 Heavy Straight Bar Bicep Curls.
Rest 2min. Repeat For 3 Total Sets

10-12 DB Incline Tate Press.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.


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