Tuesday

6
Apr

Tuesday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – RFT 4 thruster/bor/updown/snatch (AMRAP – Reps)

Daily-5 Warm-Up

AMRAP x 1 MINUTE

Up-Downs

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press (backpack press)

MIN 2 – :45 Single DB Front Squats (backpack squat)

*Hold DB Across Chest

Push x Pull Strength

ON A 10:00 RUNNING CLOCK…

5-5-5-5-5

DB Tempo Front Squats (21×1)*

*2 seconds down, 1 second pause at bottom, 1 second up.

**If your able to go heavy, just complete the Squats with rest in between.

**If your DBs/BP is light complete 7-10 Push ups after every set of tempo squats.

Push x Pull Workout

Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

1:00 – DB/BP Thrusters

1:00 – DB/BP Bent Over Row

1:00 – Up-Downs

1:00 – Single DB Alt. Hang Snatch (backpack snatch normal grip)

-Rest 1:00 b/t Rounds-

(Score is Reps)
Home WOD:

https://vimeo.com/401125815/9958bf6df7

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

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3

Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(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.