Sunday

4
Apr

Sunday

Iron CrossFit North Brunswick – CrossFit

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up – 2 rounds

20 Jumping Jacks

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

Into…

2 rounds

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Home WOD – BW/BP – thruster/updown/vup (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)

-Rest 1:00

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20)

-Rest 1:00

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30)
*Video Review

https://vimeo.com/400630551/f78bb5ca79

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up – 3 Rounds

5/5 SA DB DL

5/5 Single DB Front Squats

5/5 Single DB Thrusters

20 Mountain Climbers

Home WOD – DB – walk/dl/thruster (Time)

Strength: 3 SETS

8 SA DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

1 Set = 8-8-8 on Both L/R Side

WOD: 4 Rounds For Time

100′ DB Front Rack Walk (Or 1 Minute)

15 DBL DB Deadlifts

20 DB Thrusters

(Score is Time)
Video Review:

https://vimeo.com/400626654/6eefabec15

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

Warm-up

Warm-up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings

Workout

EMOM 6 hcj/lunge/muscleup (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups or Pull ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. Hang Snatch or Hang Clean & Jerk

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

EMOM 6 hcj/lunge/muscleup (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups or Pull ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method. Hang Snatch or Hang Clean & Jerk

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

AB Program – Rest Day