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:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.
Sweat:
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:
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.
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
Movement Demos:
DB Dips off a bench or box:
https://www.youtube.com/watch?v=5H5nKVULKQs
Single DB RDL:
https://www.youtube.com/watch?v=jnrpJgiACHg
Full Body Aesthetics Day 31 Cycle 8
Legs:
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
https://www.youtube.com/watch?v=-4LhLB5P6-8
Chest:
1min. of Decline Push-Ups
1min. of Rest
Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=9NmmjDHBDJY
Back:
2 Position Landmine Row. 6-8 reps in each position on both sides. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
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
https://www.youtube.com/watch?v=qD0JGWyPUTU
Bicep:
6-8 Heavy Straight Bar Bicep Curls.
Rest 2min. Repeat For 3 Total Sets
Triceps:
10-12 DB Incline Tate Press.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=H01DJQa_uvo
Abs:
10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
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.”
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%.