Monday

19
Apr

Monday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

HOME WOD – DB/BP – Snatch/Press/Jumpsquat (AMRAP – Rounds and Reps)

Warm up:

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

Full-Body Strength

EMOM x 5 MINUTES

:30 Max DB/BP “Speed” Floor Press

:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES

:30 Max Single DB/BP Curls

:30 Max Single DB/BP Overhead Hold

Full-Body Workout

AMRAP x 7 MINUTES

10 Alt. Hang DB/BP Snatch

5/5 DB/BP Push Press

10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Alt. Hang DB/BP Snatch

5/5 DB/BP Push Press

10 Jumping Air Squats

(Score is Rounds + Reps)

Core Finisher

2 SETS

1:00 Glute Bridge Hold

:30 Single Leg Glute Bridges (L)

:30 Single Leg Glute Bridges (R)

-1:00 Rest b/t Sets-

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Glute Bridges

10 T-Push Ups*

10 Barbell (or Bodyweight) Good Mornings

10 Push Up to Down Dog

10 Barbell (or KB/DB) Romanian Deadlift

Extended Warm-up

Metcon (Weight)

BUILD TO…

Workout Weight for Deadlift

(Score is Load)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift (275/185)|(185/125)

1:00 Max Cal Bike

1:00 Ring Dip

(Score is Reps)

AB Program

Ab Program Week 2 (No Measure)

2 Rounds (pick level 1 or 2 movements)

Work time – 10 minutes

Level 1 Movements

:40 on / :20 off on each exercise

– Flutter Kicks

– Planche Press

– Tap Crunches

– Floor Thrusters with Knee Push-Up

– Hollow to Arch Roll

Level 2 Movements

1:00 on each exercise

– Flutter Kicks

– Wall Walks

– Tap Crunches

– Floor Thrusters with Push-Up

– Rolling V-Up

* Flutter Kicks – Start in hollow rock position then with straight legs point your toes and move your legs 6 inches up and down.

*Planche Press – Start in a push up position, push your hips back and up into a piked position.

*Tap Crunch – Sit up position, hands behind head, elbows back then bring your should up and knees up at the same time.

*Floor Thruster to push up – Start in push up position, jump feet up outside of the hands (like a burpee) then jump back to the push up position and complete a push up.

*Hollow to arch roll – Hollow rock to super position(hands and feet don’t touch the floor. (level 2 option – add a v-up during the hollow position)