WORKOUTS

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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

5 Sets: 1 every 6:00

15 Thrusters at 115/85#

15 Chest to Bar Pull Ups

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ACCESSORY WORK: Monday

Overhead Squat:

- 20 Rep Max

AMRAP in 5:00

Max Sets of 15 Unbroken Push Ups

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TUESDAY

CrossFit Tuesday

EMOM for 3 min:

- Clean and Jerk at 72.5%

- Rest 2 min -

EMOM for 3 min:

- Clean and Jerk 77.5%

- Rest 2 min -

EMOM for 3 min:

- Clean and Jerk at 82.5%

- Rest 2 min -

- IF you don’t miss any lifts you can do the final 5 mins

- Every 90” x 5 sets

- Increase weight until you miss

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ACCESSORY WORK: Tuesday

Strict Press:

- 20 Rep Max

AMRAP in 5:00

- Max Sets of 6 Strict Pull Ups

For Time:

6000m C2 Bike

4800m Run

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GYMNASTICS: Tuesday

Gymnastic Pulling Complex:

3 Unbroken Sets:

3 Strict Chest to Bar

3 Toes to Bar

3 Bar Muscle Ups

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10 Back Squats at 50-60% of 1RM

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WEDNESDAY

CrossFit Wednesday

GYM CLOSED FOR A LEVEL 1 SEMINAR

LIMITED TRAINING SCHEDULE:

5:00AM

6:00AM

5 Rounds:

500m Row

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RD1 - 30 Push Ups

RD2 - 25 Kipping HSPU

RD3 - 20 Kipping Ring Dips

RD4 - 15 Strict HSPU

RD5 - 10 Ring Dips

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GYMNASTICS: Wednesday

Gymnastics Pushing Complex:

3 Unbroken Sets:

5 Strict HSPU

5 Push Ups

5 Kipping HSPU

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10 Front Squats at 50-60% of 1RM

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THURSDAY

CrossFit Thursday

GYM CLOSED FOR A LEVEL 1 SEMINAR

LIMITED TRAINING SCHEDULE:

5:00AM

6:00AM

150 - 125 - 100 - 75 - 50

Double Unders

21 - 17 - 13 - 9 - 5

DB Power Cleans at 50/35#

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GYMNASTICS: Thursday

CROSSFIT ONLY

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FRIDAY

CrossFit Friday

5 Rounds:

400m Run

15 KB Hang Power Cleans at 53/35#

40 Air Squats

15 KB Push Press

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ACCESSORY WORK: Friday

Back Squat:

- 20 Rep Weight

AMRAP in 5:00

- Max Sets of 15 Ring Dips

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GYMNASTICS: Friday

Gymnastics Ring Complex:

3 Unbroken Sets:

1 Strict Muscle Ups

2 Ring Dips

3 Kipping Muscle Ups

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10 Overhead Squats at 50-60% of 1RM

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SATURDAY

Saturday: Competition Training

Bench Press:

- 20 rep Max

Front Squat:

- 20 Rep Max

AMRAP in 5:00

- Max Sets of 6 Strict Chin Ups

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Saturday: OPEN GYM ONLY

OPEN GYM: 8:00AM - 11:00AM

- MAKE UP SOMETHING YOU MISSED

- WORK ON SOMETHING YOU SUCK AT

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