Friday

9
Apr

Friday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 3 shuttlerun/burpee/singles/tuckjumps (AMRAP – Rounds and Reps)

Daily-5 Warm-Up

AMRAP x 5 MINUTES

10 Sit-Ups

5/5 Single Leg Glute Bridges

10 Alt. Lunges w/ a Twist

Full-Body Strength

EMOM x 15 MINUTES*

MIN 1 – :45 Double DB Swing / BP Swing

MIN 2 – :45 DB/BP Front Rack Hold

MIN 3 – :45 Heel Taps Over DB/BP

*:45 Work / :15 Rest Each Minute.

Full-Body Sprint Workout

AMRAP x 3 MINUTES

40m Shuttle Run* OR 8 Burpees

30 Single Unders OR 15 Tuck Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run OR 8 Burpees

5 Single DB/BP Front Squats**

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run OR 8 Burpees

30 Single Unders OR 15 Tuck Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run OR 8 Burpees

5 Single DB/BP Front Squats

*40m = 10m Down & Back x 2

**Hold DB Across Chest

(Score is Rounds + Reps)

Finisher

EMOM x 5 MINUTES

12 Weighted Sit-Ups*

*Hold DB/BP across chest

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single-Leg RDL

Min 3 – :45 Plank

Strength

Deadlift (3RM)

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

(Score is Time)

AB Program

AB Program – Week 2 (No Measure)

3 Rounds – One Movement At A Time

Level 1

:20on/ :10off

Hollow Rocks

Superman Hold

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up or V-up (9 each)

*Reverses Crunches with a twist – Lay on your back with legs extended out and hands on the floor at your sides. Bring your knees and hips up and twist at the top. Your back is on the floor the whole time.

*Alternating Tuck Ups – Just like your normal tuck up except you only bring one knee up at a time, your other leg remains straight out off the floor.