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More work on your fitness. as we continue making you strong, tone, and lose fat.
Sweat!
(0-5min.)
1 Round:
Run 1000m
(5-10min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees
(10-15min.)
1 Round:
Row 1000m
(15-20min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees
(20-25min.)
1 Round:
Assault Bike 1 Mile
*0.7 Miles for Ladies
(25-30min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees
The push press is 10 reps on EACH arm, so 20 total. Try not to jerk until you get really tired.
Pretty much the only rest you're getting is if you finish the cardio fast, so try and push there.
Crossfit
30min. Running Clock...
400m Run
10 Deadlifts
*Pull of choice (pick 1 below)
** Rest 1min. After Each Round
Pull Options:
1.) 10 Strict Pull-Ups
2.) 20 ring rows
3.) 15 Kipping Pull-Ups
4.) 5 pendlay rows
I need you to choose a weight on the deadlifts that you can do UNBROKEN each round, BUT is also really difficult. For most of you it will probably be in the 225-275 range for men and 155-185 range for women.
Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest
Sweat!
35min. to finish this chipper...
50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Push-Ups
50 Double Unders
50 American KB Swings 53/35
50 Box Jumps 24/20"
50 American KB Swings 53/35
50 Double Unders
50 Push-Ups
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups
Scaled version is 2 Rounds at 25 reps if you're worried you won't even get close to finishing.
If for somehow you do finish and you want to keep going, then start back at the top and do 25s until the 35min. mark.
Crossfit
Snatch
Warm up with to about 70% of your max and then complete:
3 reps EMOM x 10min.
*All power reps with emphasis on form.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.
Every 3min. x 6 Rounds:
10 Jerks 115/75
10 American KB Swings 70/53
10 Wall Balls 20/14
10 Handstand Push-Ups
Sweat!
"The Big Sexy"
16min. EMOM: "Arms"
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls
Rest 3min.
16min. EMOM: "Legs"
Min. 5) 12/9 Cal Assault Bike/row
Min. 6) Max Close Stance DB Front Squats 50/35lb.
Min. 7) 12/9 Cal Assault Bike/row
Min. 8) Max DB Deadlifts 70/50s
For the "Max" sections, try and work for 40sec. so you get a little rest. And don't go fast on the movements today. Keep form and time under tension a priority.
* On the DB front squats you only need 1 DB held vertically in front of you.
Crossfit
20min. Butt stuff section:
Back Rack Lunge
10 Reps out of the rack (L+R=2)
10 Hip Thrusts
Rest 90sec. After Each Set
*Advanced can use a 45lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.
15min AMRAP:
50 Cal Assault Bike
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time...
12 Alt. DB Snatches 50/35
8 Toes-To-Bar
You only do the 50,40,30 section 1 time and then it's an AMRAP of JUST the DB Snatches and TTB.
Sweat!
AMRAP 7:
15 Cal Bike
10 Front or Back Rack Lunges 95/65
AMRAP 7:
10 Cal Bike
50 Double Unders
AMRAP 7:
15 Cal Row
10 Devil Press 35/25s
AMRAP 7:
10 Cal Row
15 Wall Balls (20/14lb)
*REST 3min. after each section. You should need it if you go hard. Ladies may scale the bike to 12 and 7.
Crossfit
Front Squat (Week 1 of 4)
Few Warm-Ups sets
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)
15min. to get as far as possible...14 Cal Row14 Overhead Squats 95/65lbs.14 Wall Balls (20/14)13 Cal Row13 Overhead Squats 95/65lbs.13 Wall Balls (20/14)12,12,12....11,11,11... All the way to 1.*This is not finish-able, but push hard and add up all your reps at the end :)
*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.
Sweat!
AMRAP 20:
Teams of 2:
20 Calorie Row, Bike,
20 Slam Balls 30/20
20 Sit-Ups
20 American KB Swings 53/35
*Each round add 10 reps to each
movement :)
Rest 5min.
10min. to finish... (Solo)
1min. Plank "Buy in"
40-30-20-10
Push-Ups
Russian Twists with 5lb. plate (L+R=1)
*This is actually pretty nasty!
Crossfit
ALL AMRAPs
0-5min.
100 single Unders
20 Burpees
5-10min.
5 Push Jerks 135/95
10 Pull-ups
12-17min.
100 single Unders
20 Burpees
17-22min.
5 Push Jerks 155/105
10 Pull-ups
24-29min.
100 single Unders
20 Burpees
29-34min.
5 Push Jerks 185/115
10 pull UPs
Little advanced today, but we haven't done anything like this in a while! Notice that the oulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.
If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.
Notice you get a 2min. REST after each jerk + pull section to change your weights etc..