Thursday

1
Apr

Thursday

Iron CrossFit North Brunswick – CrossFit

Home WOD – Bodyweight/Backpack option

Warm-up (No Measure)

Warm up: 2 Rounds

10 Groiners

10 Air Squats

20 Mountain Climbers

10 Up Downs

10/10 Split Squats

10 Alt Cossack Squats

Home WOD – BW/BP – RFT lunge/press/mt/situp (Time)

WOD: For Time

40-30-20-10

Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*

Sit Ups

*Opposite knee to opposite elbow

(Score is Time)

Home WOD *access to DB’s

Warm-up (No Measure)

Warm up: 6 Minute AMRAP

10 Lunges

:30 Single Unders

10 Air Squats

10 Up-Downs

Home WOD – DB’s – Squat/Situp/R.Swing (Time)

STRENGTH EMOM x 10 MINUTES

MIN 1 – 12 DB Front Squats

MIN 2 -:40 Double Unders or :40 Mountain Climbers

WOD For Time:

50-40-30-20-10

Air Squats

Sit-ups

DBL DB Russian Swing

(Score is Time)
*WOD Review:

https://vimeo.com/400627255/c55b5f1f1a

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

Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF)

Jump Rope*

*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups

5 Inch Worm + Push-Up

:20 Hollow Body Hold

5/5 Single Arm DB Sumo DL

Into …

2 ROUNDS

5 Kip Swings

:20 HS Hold (or :30 Plank)

10 Hollow Rocks

5 Pike Push-Ups

5/5 Single Arm DB Swing

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch (50/35)|(35/20)*

6 DB Box Step-Ups (24/20)**

24 Double Unders

*Alternate arms each rep, feet can split any way.

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

AB Program

Ab Program Week 1 Day 4 (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)