Tuesday 23 August 2022

Workout Plan: CrossFit Conquerors

Purpose: To improve overall fitness, endurance, and strength by incorporating a diverse range of exercises targeting various muscle groups, combining cardiovascular, core, and resistance training for a comprehensive and engaging workout experience.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 10 seated side to sides
• 10 scorpion tails
• 10 shoulder taps

Part A: Lego

Measure: Repetitions

3 rounds, 3 minutes per station:

A.

• Rowing machine

B.

• 5/5 dumbbell hang clean and press + 5 squats

C.

• Burpee shuttles

D.

• 10 kettlebell slides + 10 V-ups

E.

• 10 alternating lunges + 10 toe taps

Muscle Groups:

• Lower body muscles: Squats, lunges, and kettlebell slides target the major muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.
• Upper body muscles: Dumbbell hang clean and press, rowing, and shoulder taps engage the major muscles in the upper body, including the deltoids, triceps, biceps, latissimus dorsi, and pectorals.
• Core muscles: Seated side to sides, V-ups, and scorpion tails 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 rowing and burpee shuttles, helps to improve overall cardiovascular fitness and endurance.

This workout plan aims to improve overall fitness, endurance, and strength by incorporating a diverse range of exercises targeting various muscle groups. The focus is on combining cardiovascular, core, and resistance training for a comprehensive and engaging workout experience. The combination of compound and isolation exercises ensures a well-rounded workout that targets all essential muscle groups while providing a challenging and dynamic experience.