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 Sets: 1 every 6 min
20 Wall Ball at 30/20#
20 C2B Pull Ups
+
5 Deadlifts as heavy as possible
Score A = Time per round
Score B = Weight lifted per round
moreACCESSORY 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%
moreGYMNASTICS: Monday
"MURPH"
moreTUESDAY
CrossFit Tuesday
Gymnastic Skills:
Strict Pull Ups + Scales/Modifications/Progressions
+
Every 3 min for 5 Sets:
Max Strict Pull Ups
Max Push Ups
moreACCESSORY 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)
...
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
4 Sets:
4 x 400m Row at Easy Pace
- Rest 30” between efforts
+
4 x 300m Row at Moderate Pace
- Rest 45” between efforts
+
4 x 200m Row at Fast Pace
- Rest 60” between efforts
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
CrossFit Thursday
“BRO-DIO”
1000m Row
30 Heavy DB Bench
30 DB Bench at 50% of Heavy
+
1000m Row
TABATA DB Hang Power Cleans w/ 50% DB Weight
+
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
moreACCESSORY WORK: Thursday
CROSSFIT ONLY
moreGYMNASTICS: Thursday
CROSSFIT ONLY
moreFRIDAY
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
moreACCESSORY WORK: Friday
4 Sets:
Back Squat:
- 4 x 10 reps at 54%
Strict HSPU:
- Max Reps until failure
- Rest as needed b/t sets
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
GYM CLOSED FOR SEMINAR
moreSaturday: Competition Training
GYM CLOSED FOR SEMINAR
moreSUNDAY
CrossFit Sunday OPEN GYM ONLY
GYM CLOSED FOR SEMINAR
moreSUNDAY: GYM CLOSED
GYM CLOSED
moreSunday: GYM CLOSED
GYM CLOSED
more