Workouts of the Day Wednesday May 12th 2021

Change is Here my friends! Click the image to read the latest post!

CrossFit:

“Cardio Wednesday!”

Every 5min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

Details:
I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out easy, but eventually start to get harder and harder to hang onto.

Your SLOWEST time is your score today! So pace appropriately 🙂

ADV is 70/53lb. American Swings

Booty Crew:

Heavy Day! Try to increase your weight from last week on the hip thrusts and split squats.

A.) 20min AMRAP

10 Heavy Deficit Hip Thrusts

8e DB or Barbell Step Ups

15 Push Ups

B.) 20 min AMRAP:

12-15e Bulgarian Split Squats

12-15e Single Leg KB RDL

15 Pull ups

C.) 15 min KB Complex

15 Reps of each movement

Swing

Goblet Squat

Muscle Clean and Press

KB Lunges

*Try to do all movements without rest and only take a break after the lunges.

Sweat:

5min. AMRAP:
6-8 DB Bench Press
6-8 Pull-Ups

5min. AMRAP:
10 Cal Row
10 Cal Assault Bike

5min. AMRAP:
Max Tricep Bench Dips

5min. AMRAP:
6-8 DB Bench Press
6-8 Pull-Ups

5min. AMRAP:
10 Cal Row
10 Cal Assault Bike

5min. AMRAP:
Max Narrow Grip Barbell Curls

*REST 1min. After Each 5min. AMRAP

Details:
– The reason I wrote 6-8 reps is because I want you to start at 8 and then as it gets harder, I wanted to give you some room to play with. You may eventually fall to 6 or 7 at a time on each. All good! Just keep moving 🙂

-On the tricep and bicep stations, choose a weight that would be hard for about 15 reps. Ideally, you’re doing about 6-8 reps here and taking short breaks of like 10-20sec. If you can life the weight the entire 5min. it’s TOO LIGHT!

Tricep Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM

Narrow Grip Barbell Curls:
https://www.youtube.com/watch?v=AFhKLCDQ8Ws

Daily D:

“Big Glute, Hamstring, and Quad Superset”

50 Single Leg RDL’s
immediately into;
50 Bulgarian Split Squats
Immediately into;
50 DB Hip Thrusts

Rest 1min. Repeat For 2 Total Sets.

On the first 2 movements, it’s 50 reps total, so 25 each leg. You may switch sides whenever you like. Choose a weight here that is challenging enough where you do have to take a few quick breaks per movement, but not heavy that you can’t repeat it again for the 2nd round. Personally, I see most men using between 50-70lbs DBs and ladies between 25-35s on the first 2 sections. For the hip thrust, you may use something heavier if you have access to heavy DBs. If not, I recommend pausing and squeezing hard at the top of each rep to get the most out of the light weights if that’s all you have.

Single Leg RDL’s:
https://www.youtube.com/watch?v=miFV8SN_85U

Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8

DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

Metcon

Metcon (Time)

10 Rounds For Time:
30 Double Unders
15 Air Squats

Just a little cherry on top for the leg day here. Some heavy breathing paired up with JUST A LITTLE more legs 🙂

Interested to see if anyone can finish this in 5min. That would be 30sec. a round nonstop… Which would be very impressive!