Workout of the Day Wed June 9th 2021

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CrossFit:

“CARDIO WEDNESDAY”

10 Deadlifts (185/135lbs.)

20 Cals of choice or 300m Run
10 Deadlifts

30 Pull-ups
20 Cals of choice or 300m Run
10 Deadlifts (185/135lbs.)

40 Burpees
30 Pull-ups
20 Cals of choice or 300m Run
10 Deadlifts

50 DB Bench Press 45/25s
40 Burpees
30 Pull-ups
20 Cals of choice or 300m Run
10 Deadlifts (185/135lbs.)

60 Sit-Ups
50 DB Bench Press 45/25s
40 Burpees
30 Pull-ups
20 Cals of choice or 300m Run
10 Deadlifts (185/135lbs.)

Accumulator style. No rest between sections! Just keep chuggin through!

ADV is 225/155 on the deadlifts. However, today is suppose to be a breather! So you should not be struggling on these deads. The weight used should be 50% of your 1 rep max.

Time CAP: 35min

Booty Crew: Heavy Day

A.) 20 min 

10-15 Deficit Hip Thrusts 3 pulses at the top or bottom or a 3 second pause at the top

10-15 Sumo Barbell Deadlifts

25 Side lying Plate Abductions

B.) 20 min

12-15 Barbell Bulgarian Split Squats

1 min Seated Banded Abductions (keep your feet shoulder width apart)

10 Pull Ups

C.) 20 min to get as far as possible

50 Banded Glute Kick Backs (25 each side)

50 KB Swings

50 Barbell or DB Curtsy Lunges (25 Each side)

50 Weighted Pistols (25 each side)

*If you finish start over!

Sweat:

Teams of 2:

35min. to finish…
100 Calories
90 American KB Swings 53/35
80 Calories
70 Push Press 75/55
60 Calories
50 American KB Swings 53/35
40 Calories
30 Push Press 75/55
20 Calories

*10 Toes-To-Bar (each) after EVERY station.

*So after 100 cals, you both do 10 Toes-To-Bar and start the swings. After you finish the swings, you do 10 more Toes-To-Bar each… Then 80 cals.. 10 Toes-To-Bar  each.. 70 Push press.. And so on..

*You may use ANY cardio piece in the gym for the cardio. Break it up however you think will get you to finish the fastest 🙂

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.

Ways to scale this:
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.

Full Body Aesthetics Day 52 Cycle 9: REST DAY!

 

Categories: WOD

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