Friday 26 August 2022

Workout Plan: CrossFit Catalyst

Purpose: To improve overall fitness and athleticism, focusing on full-body functional movements that challenge strength, endurance, and mobility.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walkouts
  • 3/3 hip airplanes
  • 10 calf raises
  • 10 kettlebell swings
  • 10 leg overs

Part A: Pully Power

Measure: Rounds

6 x 6min AMRAPs:

A.

  • 8 T-bar rows
  • 8/8 one-arm bent-over rows

B.

  • 4 chin-ups
  • 10 kettlebell halos

C.

  • 4 deadlifts
  • 20 hops over the bar

D.

  • 12 cal bike
  • 12 full kettlebell swings

E.

  • 5/5 one-arm kettlebell suitcase deadlifts
  • 20 mountain climbers

F.

  • 12 seated reverse dumbbell flyes
  • 10/10 side plank pulses

Muscle Groups:

  • Back muscles: T-bar rows, one-arm bent-over rows, chin-ups, and deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Legs: Calf raises, kettlebell swings, leg overs, deadlifts, hops over the bar, and one-arm kettlebell suitcase deadlifts engage the quadriceps, hamstrings, glutes, and calves.
  • Biceps and triceps: Chin-ups and kettlebell swings challenge the biceps and triceps, helping to build and strengthen the muscles on the upper arm.
  • Shoulders: Kettlebell halos and seated reverse dumbbell flyes work the deltoids and help improve shoulder stability and posture.
  • Core muscles: Mountain climbers, leg overs, and side plank pulses engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to improve overall fitness and athleticism, focusing on full-body functional movements that challenge strength, endurance, and mobility. The combination of compound and high-intensity exercises ensures a well-rounded workout that targets all major muscle groups. The AMRAP structure promotes continuous progress and adaptability for different fitness levels.

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