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
TUESDAY
CrossFit Tuesday
EMOM for 3 min:
- Clean and Jerk at 72.5%
- Rest 2 min -
EMOM for 3 min:
- Clean and Jerk 77.5%
- Rest 2 min -
EMOM for 3 min:
- Clean and Jerk at 82.5%
- Rest 2 min -
- IF you don’t miss any lifts you can do the final 5 mins
- Every 90” x 5 sets
- Increase weight until you miss
moreACCESSORY WORK: Tuesday
Strict Press:
- 20 Rep Max
AMRAP in 5:00
- Max Sets of 6 Strict Pull Ups
For Time:
6000m C2 Bike
4800m Run
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
CrossFit Wednesday
GYM CLOSED FOR A LEVEL 1 SEMINAR
LIMITED TRAINING SCHEDULE:
5:00AM
6:00AM
5 Rounds:
500m Row
+
RD1 - 30 Push Ups
RD2 - 25 Kipping HSPU
RD3 - 20 Kipping Ring Dips
RD4 - 15 Strict HSPU
RD5 - 10 Ring Dips
moreGYMNASTICS: 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
GYM CLOSED FOR A LEVEL 1 SEMINAR
LIMITED TRAINING SCHEDULE:
5:00AM
6:00AM
150 - 125 - 100 - 75 - 50
Double Unders
21 - 17 - 13 - 9 - 5
DB Power Cleans at 50/35#
moreACCESSORY WORK: Thursday
CrossFit Only
moreGYMNASTICS: Thursday
CROSSFIT ONLY
moreFRIDAY
GYMNASTICS: 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
more