Monday

22
Mar

Monday

Iron CrossFit North Brunswick – CrossFit

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

3 Rounds

10 Push ups

10 Bodyweight Lunges

20 Mountain Climbers

20 Jumping Jacks

HOME WOD – BW – updown/press/frontsquat (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

FINISHER 2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down

**Sub movements if needed.
WOD Review Video: *WOD changed to 12 minutes

https://vimeo.com/397739701/473201db1d

Home WOD *access to DB’s

Warm-up (No Measure)

WARM-UP 3 ROUNDS

8 DB Bent Over Rows

8 Up-Downs

8 Plate / DB Press Presses

:30 Plate/ DB Overhead Hold

Home WOD – DB/KB – sdhp/tuckups/devilpress (AMRAP – Rounds and Reps)

STRENGTH 3 SETS

10 DB Strict Press (Light-Moderate)

1:00 Single or DBL DB Overhead Hold

10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set

(Score is Weight)

WORKOUT AMRAP x 13 MINUTES

10 DB Sumo Deadlift High Pull

10 Tuck-Ups

5 DB Devil’s Press

(Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 SETS

1:00 Run, Bike, Row, or Ski (increase pace each round)

10 PVC Pass-Thru (or Arm Circles)

10 PVC Presses (or Pike Push-Ups)

10 PVC Good Mornings (or Body Weight Good Mornings)

10 Alternating Groiners

10 Perfect Air Squats

10 Perfect Push-Ups*

10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP

2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts

5-7 Hang Power Cleans

5-7 Alternating Elbow Punches (each side)

5-7 Front Squats

5-7 Strict Press or Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)