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 min

20 Wall Ball at 30/20#

20 C2B Pull Ups

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5 Deadlifts as heavy as possible

Score A = Time per round

Score B = Weight lifted per round

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ACCESSORY WORK: Monday

Back Squat:

- 10 Reps at 50%

- Rest as needed

Wall Walks:

- 3 Reps

- Rest as needed

Back Squats:

- 10 Reps at 60%

Wall Walks:

- 3 Reps

- Rest as needed

- 2 x 1 Reps at 10” decent 10” hold at bottom at 50%

Wall Walks:

- 3 Reps

- Rest as needed

Back Squat:

- 10 Reps at 55%

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TUESDAY

CrossFit Tuesday

Gymnastic Skills:

Strict Pull Ups + Scales/Modifications/Progressions

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Every 3 min for 5 Sets:

Max Strict Pull Ups

Max Push Ups

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ACCESSORY WORK: Tuesday

WALL BALL WORK:

Warm-up (5 min)

2 Minute bottom of goblet squat hold

2 Sets:

10 Wall Ball Cleans

10 Wall Ball Push Press

10 Wall Ball Thrusters

Rest 90-120 Seconds Between Sets

Specific (15 min)

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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

AMRAP in 18 min:

15 Box Jumps at 24/20”

12 Push Press at 115/85#

9 T2B

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ACCESSORY WORK: Wednesday

4 Sets:

4 x 400m Row at Easy Pace

- Rest 30” between efforts

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4 x 300m Row at Moderate Pace

- Rest 45” between efforts

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4 x 200m Row at Fast Pace

- Rest 60” between efforts

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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

“BRO-DIO”

1000m Row

30 Heavy DB Bench

30 DB Bench at 50% of Heavy

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1000m Row

TABATA DB Hang Power Cleans w/ 50% DB Weight

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1000m Row

60” Front Plank

60” Side Plank - L

60” Side Plank - R

Rest 60”

60” Back Plank

60” Side Plank - L

60” Side Plank - R

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GYMNASTICS: Thursday

CROSSFIT ONLY

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FRIDAY

CrossFit Friday

50 Hang Power Cleans at 135/95#

40 Overhead Squats

30 Push Jerks

20 Muscle Ups

10 Bear Complex

**Bear Complex - Power Clean + Front Squat + Jerk + Back Squat + Jerk

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ACCESSORY WORK: Friday

4 Sets:

Back Squat:

- 4 x 10 reps at 54%

Strict HSPU:

- Max Reps until failure

- Rest as needed b/t sets

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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

GYM CLOSED FOR SEMINAR

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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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    SUNDAY