WORKOUT OF THE DAY, JULY 26TH 2021

The 2021 NO BULL CrossFit games starts Tuesday (Masters) and Wednesday for Individuals. Who are your winners?

WOD:

#“Mr. Joshua”

5 rounds
400m Run (500m Row or 800m Bike Erg)
30 Weighted Ab Mat Sit Ups (20/14lbs) *Scale to Ab Mat Sit Ups Rx+ GHD Sit ups
15 Deadlifts (250/175) *Scale to 225/155lbs or 205/145lbs *Approx 50-60% or 1RM

Cap: 30 min

Target time: 20 min

STRENGTH:

#DB Warm Up

10 Dumbbell Deadlifts + 8 double DB Snatch + 10 DB Push Press + 8 DB Front Rack Lunge (4 each leg) x 4 sets.

* Use the same weight throughout the set. Go up each set if desired

#Strict Press

10-10-8-8-4-4

* Move up in weight each set.
* Optional – In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs.

#Front Squats

5 Sets of 2 Reps (Pause 2-3 Seconds in bottom

* Try to work up to 90-100% 1RM Clean
* Optional -In between sets perform 12/10 cal row sprints.


MAYHEM BODY BUILDING: Choose ALL, SOME or NONE. Listen to your body!

Barbell Bench Press
3-5 sets: 10 reps; build to a moderate weight and stay the same across all sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

Barbell Incline Bench Press
2-4 sets: 10 reps; build across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set. Incline of bench should be around a 45-60 degree incline.

Double DB Bench Press
3-5 sets: 10 reps; stay the same or increase across
*Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Standing Tricep Extension w/ band
2-4 sets: 10-15 reps
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

Single Arm DB Skull Crusher
2-4 sets: 12-15 reps; moderate loading

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