Thursday 25 August 2022

Workout Plan: CrossFit Conquerors

Purpose: To enhance overall fitness, focusing on functional movements and full-body exercises that challenge strength, endurance, and coordination.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walkouts
  • 5/5 one-arm kettlebell swings
  • 5/5 one-arm kettlebell deadlifts
  • 5 squats

Part A: Jelly Beans

Measure: Rounds

2 x 19min AMRAPs:

A.

  • 30 cal row
  • 15 double dumbbell thrusters
  • 10 burpee pull-ups
  • 5 high box jumps

B.

  • 20 back squats
  • 20 bench jump-overs
  • 10 side kettlebell swings
  • 20 bicycle crunches

Muscle Groups:

  • Legs: Squats, one-arm kettlebell deadlifts, double dumbbell thrusters, back squats, and high box jumps target the quadriceps, hamstrings, glutes, and calves.
  • Back muscles: Rowing, burpee pull-ups, and back squats engage the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Chest and shoulders: Double dumbbell thrusters and burpee pull-ups involve the pectoral muscles and deltoids, contributing to improved chest and shoulder strength and stability.
  • Biceps and triceps: Burpee pull-ups and bench jump-overs challenge the biceps and triceps, helping to build and strengthen the muscles on the upper arm.
  • Core muscles: One-arm kettlebell swings, side kettlebell swings, and bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to enhance overall fitness, focusing on functional movements and full-body exercises that challenge strength, endurance, and coordination. 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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