CrossFit:
3min. of Pull-Ups
1min. Bike, Row, or 200m Run
3min. Rest
2min. of Double Unders
2min. of Pull-Ups
1min. Bike, Row, or 200m Run
1min. of Double Unders
1min. of Pull-Ups
1min. Bike, Row, or 200m Run
A key component today is going as hard as possible on the assault-bike! That is why I left that section at only 1min. So please try and crush that section!
*If you have the ability, please do strict pull-ups. You may also switch back and forth between regular pull-ups and chin-ups.
*ADV is muscle-ups
Booty Crew:
A.) 20min
Build to the heaviest Hip Thrust you can do for 20 reps as close to unbroken as possible. I want this to be HARD!
12-15 Barbell or DB Step Ups
Max Banded Lat Pull Downs into Max DB Banded Biceps Curls
B.) 40 min AMRAP
15e Bulgarian Split Squats
15e DB Donkey Kicks
Max Unbroken Big DB Glute Bridges with band abductions
Max Reps DB Bench Press into Max reps Bench Dips
Sweat:
15min. to finish…
200m Run
4 Devil Press 45/30s
6 Toes-To-Bar
8 Box Jumps 24/20″
10 Cal Bike
12 Wall Balls 20/14
14 Cal Row
Rest 5min.
15min. to complete it backwards…
14 Cal Row
12 Wall Balls 20/14
10 Cal Bike
8 Box Jumps 24/20″
6 Toes-To-Bar
4 Devil Press 45/30s
200m Run
12 Days of Christmas style. Listen up and read!
Goes like this…
200m run…
then;
4 Devil Press + 200m Run
then;
6 TTB + 4 Devil Press + 200m Run
…all the way to the 14 Cal Row and back down to the run. Like the way you sing “12 days of Xmas.”
Rest the 5min. and do it in REVERSE order, but same style 🙂
Daily D:
Just a fun bodyweight cardio piece today 🙂
20min. to finish…
10 Rounds:
200m Run
* Strict Pull-Ups
* Strict Handstand Push-Ups
Round 1: 10 Pull-Ups + 10 HSPU’s
Round 2: 9 Pull-Ups + 9 HSPU’s
Round 1: 8 Pull-Ups + 8 HSPU’s
Round 1: 7 Pull-Ups + 7 HSPU’s
Round 1: 6 Pull-Ups + 6 HSPU’s
Round 1: 5 Pull-Ups + 5 HSPU’s
Round 1: 4 Pull-Ups + 4 HSPU’s
Round 1: 3 Pull-Ups + 3 HSPU’s
Round 1: 2 Pull-Ups + 2 HSPU’s
Round 1: 1 Pull-Up + 1 HSPU
Optional Extra Credit:
Set a 25min. running clock instead. Then, when you finish, start working your way back up the ladder.
1.) Do kipping pull-ups and handstand push-ups if you need to
2.) Can’t run? Sub for 30-50 Double Unders depending on how conditioned you are them.
3.) Keep strict movements, but keep the numbers more manageable. Like 3 + 3 for all 10 rounds
10-12 Incline Bench Press (bar or DBs your choice)
10-12 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
After the DB Incline Bench, the Seal Row looks like this:
https://www.youtube.com/watch?v=iDf_T_TGTD8