CrossFit:
1min. of Bike or Row Calories or Double Unders
1min. of Barbell Lunges (front of back rack)
1min. of Toes-To-Bar
1min. of Rest
Men’s RX Weight: 95lbs.
Men’s Advanced Weight: 115lbs.
Women’s RX Weight: 65lbs.
Women’s Advanced Weight: 75lbs.
– Weighted Planks
– 1min. Hold x 1min. Rest
– 3-4 Sets
Booty Crew:
A.) 4x
2 min Max Reps 3 pulse Hip Thrusts (choose pulses at the bottom or pulses at the top, whichever you like best)
*you should only be able to do about 10 reps your first set then less and less reps as the 2 min go by
2 min Reverse Lunges (PLEASE GO HEAVY!!! seriously, don’t just grab whatever DBs, get a bar, load it and git after it!)
1 min rest
B.) 4x
1 min Rt Leg Bulgarian Split Squats
1 min Rt Leg Banded Glute Kick Backs
1 min Rt leg Side Lying Plate Abductions
Then do left side
1 min rest
C.) 4x :45/:15
Rt leg Single leg KB Suitcase Deadlifts
Left leg Single leg KB Suitcase Deadlifts
Stop KB Swings
Deficit KB RDL
1 min Rest
Sweat:
Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Bike
– Just like regular “Murph”, you may break up the pull-up/push-up/air-squat section anyway you like. (Example: 5 rounds of 5 pull-ups, 10 push-ups, and 15 air squats)
– ADV is NOT broken up
Daily D:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)
If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups
https://www.youtube.com/watch?v=C9rlP_K0yNg
Full Body Aesthetics Week 4 Volume Cycle:
It’s time to put some serious work in this week! ALL WEEK our volume lifts are going to be 80 reps as fast as possible. Your goal is to keep good quality reps the whole time. You don’t have any tempos this week however AND there is no set rest breaks. Just keep chipping away until you finish all the reps. I think everyone is really going to love this week! We have also been building up to this all month!
*Ideally the same weight you’ve been using.
12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.
*If you have cables, use them!
https://www.youtube.com/watch?v=NqUnIB–kAw
Back:
8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390
Shoulder/Tricep Superset:
10-12 Barbell Upright Rows
Immediately into;
12-15 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
*Links below
Biceps:
10-12 Reverse Grip Barbell Curls with a 1sec. Pause at the top of each rep.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yu31dAIUsDc
Abs:
2min. running clock
1min. Plank
Immediately into;
Max Weighted Hanging knee raises
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=d_vwMeIfjAM
—————————————
Banded Tricep “Push” Down. By all means, if you have a cable machine, use it!
https://www.youtube.com/watch?v=o2v3e2YUnVc
Barbell Upright Row:
https://www.youtube.com/watch?v=v56LkVyOpzk
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)