WORKOUTS

gym2.jpg

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

more

LIMITED 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

more

TUESDAY

CrossFit Tuesday

Front Squat:

- Build to Heavy Single in 10 Lifts

+

Back Squat:

- Build to Heavy Single 10 Lifts

more

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

more

WEDNESDAY

CrossFit Wednesday

“JACKED UP JACKIE”

2000m Row

75 Wall Ball Shots at 30/20#

30 Muscle Ups

more

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

more

LIMITED 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

more

FRIDAY

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

more

LIMITED EQUIPMENT: Friday

MIDLINE/CORE WORK:

3 Rounds: NFT

25 Barbell Good Mornings

25 Stiff Legged Deadlifts

10 Barbell Roll Outs

more

SATURDAY

CrossFit Saturday OPEN GYM ONLY

MUST REGISTER For Open Gym:

- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am

  1. Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
  2. Choose a class time and open slot
  3. Hit register and you should receive an email confirmation and reminder email...
more

LIMITED EQUIPMENT: Saturday OPEN GYM ONLY

MUST REGISTER For Open Gym:

- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am

  1. Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
  2. Choose a class time and open slot
  3. Hit register and you should receive an email confirmation and reminder email...
more

SUNDAY

CrossFit Sunday OPEN GYM ONLY

MUST REGISTER For Open Gym:

- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am

  1. Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
  2. Choose a class time and open slot
  3. Hit register and you should receive an email confirmation and reminder email...
more

LIMITED EQUIPMENT Sunday: OPEN GYM ONLY

MUST REGISTER For Open Gym:

- Open Gym Slots: 8:00 to 9:30am OR 9:30am - 11:00am

  1. Follow link here: https://www.signupgenius.com/go/9040A4BA9A922AAFA7-crossfit1
  2. Choose a class time and open slot
  3. Hit register and you should receive an email confirmation and reminder email...
more