Monday 22 August 2022

Workout Plan: CrossFit Crusaders

Purpose: To enhance overall strength, endurance, and agility through a variety of functional movements, targeting major muscle groups and incorporating cardiovascular and core exercises for a well-rounded, high-intensity cross-training experience.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 jumping jacks
  • 2 walk outs
  • 4 windmill push-ups
  • 10 kettlebell swings
  • 5 squats

Part A: Monday CT

Measure: Rounds & Repetitions

3 x 12min AMRAPs:

A.

  • 4 deadlifts @ 40/60/80kg
  • 6 burpees over the bar
  • 8 sit-ups

B.

  • 4 headcutters
  • 6 full kettlebell swings
  • 8 (4/4) push press

C.

  • 4 pull-ups
  • 6 toes to bar
  • 8 hand-release push-ups

Muscle Groups:

  • Lower body muscles: Deadlifts, squats, and full kettlebell swings target the major muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.
  • Upper body muscles: Windmill push-ups, pull-ups, push press, and hand-release push-ups engage the major muscles in the upper body, including the deltoids, triceps, biceps, latissimus dorsi, and pectorals.
  • Core muscles: Sit-ups, toes to bar, and headcutters engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular fitness: The high-intensity nature of the workout, combined with exercises like burpees over the bar and jumping jacks, helps to improve overall cardiovascular fitness and endurance.

This workout plan aims to enhance overall strength, endurance, and agility through a variety of functional movements. The focus is on major muscle groups and the incorporation of cardiovascular and core exercises for a well-rounded, high-intensity cross-training experience. The combination of compound and isolation exercises ensures a comprehensive workout targeting all essential muscle groups while providing a challenging and engaging experience.

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