Tuesday

13
Apr

Tuesday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Double AMRAP 8 swings/burpee/rows (AMRAP – Rounds and Reps)

Warm up: 5 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

Push x Pull Strength

4 SETS (DB or BP)

:30 Max DB Floor Press (R)

:30 Max DB Floor Press (L)

:30 Max DB Bent Over Row (R)

:30 Max DB Bent Over Row (L)

-Rest 1:30 b/t Each Set-

**If you’re using a backpack do 1 min floor press, 1 min bent over row

Push x Pull Workout

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

10 Double DB Swings (BP Swings)

10 Burpees

10 DB/BP Bent Over Rows

-Rest 2:00-

AMRAP x 8 MINUTES

10 DBL DB Swings (BP Swings)

10 Burpees

10 DB/BP Bent Over Rows

(Score is Rounds + Reps)

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

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)