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
5 Rounds: 1 every 8 min
Set 1: 10 DB Push Press at 50/35# + 10 Strict Pull Ups
Set 2: 10 DB Squats + 20 Push Ups
Set 3: 10 DB Burpees + 10 Strict Chin Ups
Set 4: 10 DB Hang Power Cleans + 20 Russian Twists
- Complete 1 set every 2 mins
- Perform each movement then in the time remaining Row for meters at conversational pace
moreGYMNASTICS: Monday
"MURPH"
moreTUESDAY
ACCESSORY WORK: Tuesday
5 Sets:
25” L-Hang
50” Handstand Hold
10/10 Dual KB Single Leg Deadlifts w/ 35/26# each leg
Rest 2 min
moreGYMNASTICS: Tuesday
Gymnastic Pulling Complex:
3 Unbroken Sets:
3 Strict Chest to Bar
3 Toes to Bar
3 Bar Muscle Ups
+
10 Back Squats at 50-60% of 1RM
moreWEDNESDAY
ACCESSORY WORK: Wednesday
Box Squat:
- 1 x 5 at 65%
- 1 x 5 at 70%
- 1 x 5 at 75%
- 1 x 5 at 80%
+
Deadlift:
4 Sets:
A1.) Dead x 3 at 80%
A2.)20 Power Jumps w/ 40/25# DB”s
- Rest 3-4 mins
BIKE/RUN:
For Time:
8000m C2 Bike
3200m Run
more
GYMNASTICS: Wednesday
Gymnastics Pushing Complex:
3 Unbroken Sets:
5 Strict HSPU
5 Push Ups
5 Kipping HSPU
+
10 Front Squats at 50-60% of 1RM
more
THURSDAY
FRIDAY
CrossFit Friday
“LIFT, MOVE, WORK”
Part A:
- Max Clean in 4 mins
Part B:
- Max Bar Muscle Ups in 4 mins
Part C:
AMRAP in 8 min:
30 Double Unders
8 DB Push Press at 50/35# - Left
8 DB Push Press at 50/35# - Right
8 Lateral Burpees over the DB
moreGYMNASTICS: Friday
Gymnastics Ring Complex:
3 Unbroken Sets:
1 Strict Muscle Ups
2 Ring Dips
3 Kipping Muscle Ups
+
10 Overhead Squats at 50-60% of 1RM
moreSATURDAY
CrossFit Saturday: Free Saturday Workout
FREE WORKOUT AT 10:00AM
- Bring a friend, this workout is for anyone
- Fitness is more fun with friends
moreSaturday: Competition Training
100’ DB Overhead Lunge w/ 85/60#
100 Double Unders
50 Wall Ball at 30/20#
10 Rope Climbs
50 Wall Ball
100 Double Unders
100’ DB Overhead Lunge
moreSUNDAY
CrossFit Sunday OPEN GYM ONLY
GYM CLOSED
moreSUNDAY: GYM CLOSED
GYM CLOSED
moreSunday: GYM CLOSED
GYM CLOSED
more