Workout of the Day Wednesday Nov 10th 2021

CrossFit:

Today is our conditioning only day, so keep the weights light and you don’t even have to hit these at more than 70-80% to finish the time caps. Today should just be a really fun sweat 🙂

“Cardio MASH”
Choose different cardio for the 2 sections!
0-8min…
3 Rounds:
250m Row or 200m Run or 0.2 Mile Bike
10 Lateral Bar Burpees

8-16min…
3 Rounds:
250m Row or 200m Run or 0.2 Mile Bike
10 Barbell Thrusters 75/55lbs.

16-24min…
3 Rounds:
250m Row or 200m Run or 0.2 Mile Bike
10 Burpees Over The Rower

24-32min…
250m Row or 200m Run or 0.2 Mile Bike
10 Barbell Thrusters 75/55lbs.

32-40min:
Max Sit-Ups in remaining time….

PLEASE do not drop the bar on the thrusters. #SaveTheTens #SaveTheFifteens

Also, if you like, you may add a dumbbell for the sit-ups to make it a little harder 🙂

Your score is just the sit-up reps today.

Booty Crew:

A.) 20min

Build to the heaviest Hip Thrust you can do for 20 reps (with a 3 second pause at the top) as close to unbroken as possible. This is gonna get GNARLY! You should be increasing in weight each week on these. Most of you did a blue plate plus a 5 or 2.5 last week so you need to increase this week.

10e Weighted Step Downs Alternating legs

Max reps banded DB Biceps Curls into banded triceps extensions

B.) 40 min AMRAP

Do all on one leg first before repeating on the other leg

10 1 Bulgarian Deadlift + 1 Bulgarian Split Squat

10 Weighted Pistols

15 Donkey Kicks + 15 Pulses

After both legs

Max Reps Barbell Strict Press into max reps small plate 1/2 lateral raises

Sweat:

(0-5min.)
25 Cal Bike
25 Cal Row
*Break it up however you like!

(5-10min.)
20 Close Stance DB Squats 50/35lb.
40 Sit-Ups
60 Double Unders
*Break it up however you like!

(10-15min.)
30 DB Deadlifts (70/50s)
15 Burpee Box Jumps 24/20″

(15-20min.)
25 Cal Bike
25 Cal Row
*Break it up however you like!

(20-25min.)
20 Close Stance DB Squats 50/35lb.
40 Sit-Ups
60 Double Unders
*Break it up however you like!

(25-30min.)
30 DB Deadlifts (70/50s)
15 Burpee Box Jumps 24/20″

Lets see if you can get all this work in on every round!

P.S. Make sure BOTH sides of the DB touch the ground on every rep for deadlifts.

Close stance DB squat is just like a regular goblet squat but with your feet stuck together. There is no space between.

Ladies suggested calories are 18 on the bike and 25 on the row.

Advanced: 30 Cal Bike and 30 Cal Row for men and 25 or each for women.

Score is how many sections you finish 🙂

Accessory Work

Some Extra Bonus work if you’re feeling up to it!

HEAVY Single Arm KB Farmer Carry for 400-800m
*Use a 70lb KB for men and 53lb for women
*Try to go as long as possible without putting it down
*You may switch arms at anytime
*Do not run. WALK. The time under tension is the challenge. Not how fast you finish.

Daily D:

4 Sets:
Max Effort DB Partial Cleavage Cutters
Rest 1min.
Max Effort Pull-Ups
Rest 1min.

Ideally the weight that you’re using here gets you between 15-20 reps on the cleavage cutters. I would say most people would be using between 45-60lbs. for men and 25-35 for women.

DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8

Metcon

Metcon (Time)

7min. to finish…

100 Double DB Swings
https://www.youtube.com/watch?v=C9rlP_K0yNg

Ideally men would use 35s which would be 70lbs total. Women would use 20-25s. That’s between 40-50lbs. for women. If you do not finish in the 7min. window, it’s fine! I just put the time cap there to keep you from putting the DBs down. I really want you to try and hang onto them for as long as possible. If you can rest as minimal as possible, you will get A LOT out of this.

Metcon

Metcon (Time)

Accumulate a 4min. Hollow Hold

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. Hopefully you’re a little better today than 2 weeks ago 😉

Hollow Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I

Full Body Aesthetics Day 10 Volume Cycle:

Volume Lift (RPE: 8-9)

Incline Seal Rows (6 x 10)

6 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo.

Example video with straps and tempo:
https://www.youtube.com/watch?v=Qmh9WSdRIsY

Accessory Movements (RPE: 7-8)

Legs:
8-10 Narrow Stance Deadlifts.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=HSsG3_rRotQ

Chest:
15-20 Landmine Cleavage Cutters.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=pJle2ZV4sFo

Shoulders:
8-10 L-Sit dumbbell presses.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=VKAVy-3bDEQ

After all 3 sets do 1 set of 50 banded face-pulls…
Banded Face Pulls
https://www.youtube.com/watch?v=c4MhLhEM7Co

Triceps:
10-12 Barbell Skull Crushers using an INCLINE bench.
Rest 60sec. Repeat For 3 Total Sets.
*Video shows flat bench
https://www.youtube.com/watch?v=nthD2PVZNX0

Biceps:
10-12 Zottman Curls
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=mcpWXdcBxKw

Abs:
3 sets of “28” Weighted Hanging Knee Raises. Rest 60-90sec. Between Sets. Repeat For 3 Total Sets.
(7 middle, 7 right, 7 left, and 7 more middle with no weight)
*Video shown as a 21 set. Add 7 more unweighted.
https://www.youtube.com/watch?v=24-JeoQJamI

How to read “RPE”

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!

Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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)

CrossFit:

Booty Crew:

Sweat:

Daily D:

Full Body Aesthetics Day 10 Volume Cycle:

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