Wednesday 24 August 2022
Workout Plan: CrossFit Crusaders
Purpose: To improve overall strength and endurance, targeting the chest, biceps, triceps, and shoulders, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 10 shoulder taps
- 4 windmill push-ups
- 10 scorpion tails
- 2 walkouts
- 5 sit-ups
Part A: Gain Train
Measure: Repetitions
5 x 8min AMRAPs:
A.
- 5 x 3D dumbbell chest press
- 20 Russian twists
B.
- 5 cal bicep row
- 15 box dips
C.
- 10 plate pinch press
- 10 kettlebell bicep curls
D.
- 8 incline bench press
- 10 plate front raises
E.
- 10/10 walk-ups
- 10 weighted sit-ups
Muscle Groups:
- Chest muscles: 3D dumbbell chest press and incline bench press target the pectoral muscles for a strong and well-defined chest.
- Biceps: Bicep row, kettlebell bicep curls, and plate pinch press focus on building and strengthening the biceps.
- Triceps: Windmill push-ups, box dips, and walk-ups engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Shoulders: Plate front raises and shoulder taps work the deltoids and help improve shoulder stability and posture.
- Core muscles: Russian twists, scorpion tails, walkouts, sit-ups, and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan aims to improve overall strength and endurance, targeting the chest, biceps, triceps, and shoulders, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core. The AMRAP structure provides an engaging and challenging workout experience that pushes participants to make continuous progress.