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 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

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ACCESSORY WORK: Monday

Back Squat:

- 3 x 5 Reps at 80%

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Bench Press:

- 3 x 5 Reps at 80%

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TUESDAY

CrossFit Tuesday

7 Sets: 1 every 3:30 mins

7 Cleans at 65%

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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

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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

3 Rounds:

9 Bar Facing Burpees

7 Deadlifts at 185/135#

5 Hang Power Cleans

3 Push Jerks

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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%

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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

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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

6 Rounds:

60” - KBS at 35/26#

60” - Rest

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12 Rounds:

30” - Wall Ball at 14/10#

30” - Rest

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GYMNASTICS: Thursday

CROSSFIT ONLY

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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

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ACCESSORY WORK: Friday

Front Squat:

- 3 x 5 Reps at 80%

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Strict Press:

- 5 x 3 Reps at 80%

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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

CrossFit Saturday: Free Saturday Workout

FREE WORKOUT AT 10:00AM

- Bring a friend, this workout is for anyone

- Fitness is more fun with friends

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Saturday: 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

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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