Workout of the Day Friday June 4th 2021

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Schedule Changes! Starting June 1st. 5:30am & 6:30am classes are merging into 6am class! Class reservations must be made more than 30 min prior to class and a minimum of 2 people must be signed up for class to take place. The class will be canceled and you will be notified if the minimum is not met. Shouldn’t be an issue but just giving everyone a heads up.

 

CrossFit:

A.) 20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets

2.) Incline Barbell Bench Press
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets

3.) Barbell Bent Over Rows (regular grip)
– 3 sets of 8-10 reps
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=yElnUE0j390

4.) Banded Tricep Push-Downs
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=o2v3e2YUnVc

5.) Narrow Grip Barbell Bicep Curls
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=AFhKLCDQ8Ws

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

B.) 15min. to get as far as possible…
1 Round For Time:
20 Alternating DB Snatch 50/35lb.
12/10 Cal Bike or Row or 150m Run (to the bus stop)
10 Pull-Ups

Rest 1min.

2 Rounds For Time:
20 Alternating DB Snatch 50/35lb.
12/10 Cal Bike or Row or 150m Run (to the bus stop)
10 Pull-Ups

Rest 2min.

3 Rounds For Time:
20 Alternating DB Snatch 50/35lb.
12/10 Cal Bike or Row or 150m Run (to the bus stop)
10 Pull-Ups

You MUST complete the rest breaks after you finish a section. That is what keeps you motivated to really and try and finish this thing. It also helps us work on our intensity which is what’s needed right now. So lets work HARD today and see if anyone can finish this thing!! It’s gunna be another VERY close one!

ADV is 70/50lb. DB Snatches, but for only 10 reps instead of 20

Booty Crew: EMOM Friday!

A.) EMOM 10 min:

8-10 Barbell Hip Thrusts (3 sec pause at the top or 3 pulses at the top or bottom your choice)

B.) EMOM 10 min:

12-15 BANDED Barbell Glute Bridges +15 Abductions at the top

*A lot of you ladies have a hard time feeling this one properly so take your time to get the right set up under your shoulders and the band should help light those glutes up!

C.) 2 Rounds of:

4 min Accumulate as many heavy Barbell or DB step Ups as possible

1 min HS Kick Ups

4 min Accumulate as many DB Donkey Kicks as possible

1 min HS Kick Ups

4 min Accumulate as many banded glute kick backs as possible

1 min HS Kick Ups

–Rest 2 min–

Sweat:

Teams of 2: (Only 1 person works at a time)

5 Round For Time:
30 Single DB Squat Cleans (50/35lb.)
30 Pull-Ups
800 meter Run (200m Intervals)

A beefed up version an old school HERO workout called “Badger.”

RX+ version: 70/50lb. DB

Time CAP: 35min.

Single DB Squat Cleans:
https://www.youtube.com/watch?v=P8F-1I4UrrI

Daily D:

“Flex Friday”

5min. of Flat DB Bench Press for Max Reps

5min. of Strict Pull-Ups for Max Reps

5min. of Bodyweight Dips for Max Reps

5min. of Single DB Bicep Curls for Max Reps

– Rest 1min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 20-25 reps. Then start chipping away at sets of 8-10 for the remaining time.

Single DB Bicep Curl Demo:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Bodyweight Dip:
https://www.youtube.com/watch?v=bzNYyu2KXoU

Full Body Aesthetics Day 46 Cycle 9

Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week.

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week.

Chest:
10-12 Banded DB Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=HhcVmRA0uxE

Back:
4 Rounds:
1min. of Towel Pull-Ups
1min. of Rest
*If you can not perform this movement, as it it is relatively difficult.. Do Chin-Ups (underhand grip) instead. If you can’t do those, then do the inverted rows in the video demo below.

Tricep:
3 Sets of Weighted Bench Dips to failure.
Rest 2min. Between Sets.
*Use a weight that gets you between 12-15 reps
https://www.youtube.com/watch?v=JrHc1FBtVvM

Biceps:
3 Sets of Single DB “21’s”
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY

Calves:
12-15 Seated DB Calf Raises
*Try and pause and flex for 1sec. at the top of each rep. If you have a seated calf machine, use it!
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WSOtYQLefI8

————————————————-

Inverted Rows:
https://www.youtube.com/watch?v=1G28qN9FCKE

Towel Pull-Ups:
https://www.instagram.com/p/B_QkXx8H_nW/?utm_source=ig_web_copy_link

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

————————————————-

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.”

Categories: WOD

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