WORKOUTS
WORKOUT OF THE DAY
Here at CrossFit Big D we use constantly varied functional movements executed at high intensity in it's more grassroots CrossFit form. Our programming has been proven to be the secret to success and catalyst for the results you are looking for no matter what your fitness goals are.
MONDAY
CrossFit Monday
EMOM for 30 min:
Min 1: 7 HSPU + 3 Bar Muscle Ups
Min 2: 3 Deads + 2 HP Cleans + 1 Jerk at 225/155#
Min 3: 10 Bar Facing Burpees
moreLIMITED EQUIPMENT: Monday
MIDLINE/CORE WORK:
5 Sets:
A.) 20 KB Single Legs Deadlifts 53/35# (10/10)
B.) Max L-Hang from Pull Up Rig
- Rest 3 min b/t sets
moreTUESDAY
LIMITED EQUIPMENT: Tuesday
ACCESSORY WORK:
5 Sets:
A.) 20 Alternating DB Z-Press at 30/20#
B.) 20 Alt. DB Curls
- Rest 3 min b/t sets
moreWEDNESDAY
LIMITED EQUIPMENT: Wednesday
MIDLINE/CORE WORK:
Not For Time:
3 Sets:
A.) 25 GHD Sit Ups
B.) 25 GHD Hip Extensions
- Rest 3 min b/t sets
more
THURSDAY
CrossFit Thursday
AMRAP in 20 min:
10 KB Snatch at 53/35# - R
10 KB Snatch - L
20 Goblet Squats
10 KB Push Press - R
10 KB Push Press - L
moreLIMITED EQUIPMENT: Thursday
AMRAP in 20 min:
10 KB Snatch at 53/35# - R
10 KB Snatch - L
20 Goblet Squats
10 KB Push Press - R
10 KB Push Press - L
moreFRIDAY
CrossFit Friday
21 - 15 - 9
Front Squats at 135/95#
Push Jerks
100 - 75 - 50
Double Unders3 Big D Bar Muscle Ups
Big D Bar Muscle Ups:
- T2B
- C2B
- Bar Muscle Ups
moreLIMITED EQUIPMENT: Friday
MIDLINE/CORE WORK:
3 Rounds: NFT
25 Barbell Good Mornings
25 Stiff Legged Deadlifts
10 Barbell Roll Outs
moreSATURDAY
CrossFit Saturday OPEN GYM ONLY
MUST REGISTER For Open Gym:
- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am
- Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
- Choose a class time and open slot
- Hit register and you should receive an email confirmation and reminder email...
LIMITED EQUIPMENT: Saturday OPEN GYM ONLY
MUST REGISTER For Open Gym:
- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am
- Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
- Choose a class time and open slot
- Hit register and you should receive an email confirmation and reminder email...
SUNDAY
CrossFit Sunday OPEN GYM ONLY
MUST REGISTER For Open Gym:
- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am
- Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
- Choose a class time and open slot
- Hit register and you should receive an email confirmation and reminder email...
LIMITED EQUIPMENT Sunday: OPEN GYM ONLY
MUST REGISTER For Open Gym:
- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am
- Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
- Choose a class time and open slot
- Hit register and you should receive an email confirmation and reminder email...