Monday

12
Apr

Monday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 15 run/db/bp complex (AMRAP – Rounds and Reps)

Warm up: 3 Rounds

5 Burpees

10 DB/BP Stiff Leg Deadlift

20 Shoulder Taps

Full-Body Strength

EMOM x 12 MINUTES

MIN 1 – 12 DB/BP Hang Power Cleans

MIN 2 – 12 DB/BP Shoulder to Overhead*

MIN 3 – 1:00 Cardio (Athlete Choice)

*Can choose Push Press or Jerk, practice the movement you will do in the workout.

Full-Body Workout

AMRAP x 15 MINUTES

400m Run*

1 Round of DB/BP Complex**

*1:00 of Jump Rope + 1:00 Up-Downs if can’t run

**Complex…

12 DB/BP Deadlift

9 DB/BP Hang Power Clean

6 DB/BP Push Press

(Score is Rounds + Reps)

400m Run = 10 Reps

Core Finisher

5 SETS

:30 Flutter Kicks

:30 Superman Hold

-Rest as Needed b/t Sets-

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

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)

AB Program

Ab Program – :30 ON / :15 OFF (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1 Movements

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2 Movements

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

*Rotating Planks – Start in a foreman plank and turn sideways and raise your arm into a side plank then switch back and forth.

*Sit up slides / V-sit slides – Lay on your back with your feet in a sit up position or v-up position. Put your hands on the top of your legs and reach forward up to the knees lifting your shoulder off the flow. Strict and controlled.

*CrossBody Mt. Climbers – Tall plank position and bring your knee to the opposite elbow. Squeeze your abs.

*Candlestick to situp – Sit on the floor with straight legs. Roll back to your shoulder blades and push your feet vertical to the ceiling lifting the hips off the floor and roll back into a straight leg situp.