Crossfit Gym Plan
WARM UP
Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.
On Leg days do glute activation before warm up sets -
3 Sets 30
Banded Glute bridges
SUPERSET WITH
Banded Donkey Kick to Fire Hydrant (15 each leg)
LEGS
5 SETS 10 REPS
DB RDL
SUPERSET WITH
Barbell Squats
4 SETS 15
Bulgarian Split Squats (Back foot elevated, 15 each leg)
3 SETS 20
Zercher Good Morning
3 SETS 20
DB Low Pulse Squats (Heels elevated on plate)
FINISHER
Set bar for weight of 10 reps and take rest as needed
100 Hip Thrusts
UPPER & ABS
5 SETS 10
Bench Press
SUPERSET WITH
DB Dragon Rows (start as if bent over DB row, as you come up turn hands so arms come in line with shoulders, squeeze at top)
5 SETS 15-20
Front Raise
SUPERSET WITH
Seated Lat raise
3 SETS 20
Straight Arm DB Pullover
4 SETS 15
Tricep Dips (Rings with band to asist?)
SUPERSET WITH
Concentration Bicep Curl, 15 Each Arm
ABS
4 Sets All nice and slow and engaged
15 Right Side Plank, Leg Lifted and bring towards face straight
15 Right Side Plank, Leg Lifted and bring towards face straight
30 High Boat, Low Boat / hollow hold up and down in crossfit terms?
LOWER
5 SETS 30 REPS
DB 1 Leg Step Ups (15 each leg, One leg at a time, high bench, 1 leg at a time get nice and low on floor leg for more ROM)
SUPERSET WITH
DB Walking Lunges
4 Sets 12-15
Sissy Squat (Use Barbell to hook legs on)
SUPERSET WITH
KB Swing
3 Sets 20
Sumo Deadlift (Drop Set, Start heavy for 5 reps with good increments on bar and drop weight every 5 reps for ever set)
100 each leg, one leg at a time
High Box SIDE Step Ups (Keep one leg on on the side, touch up other leg then really bend low into floor leg so box leg glute gets on fire)
FINISHER
Set bar for weight of 10 reps and take rest as needed
100 Hip Thrusts
UPPER
5-7 SETS 3-5-Depending on current progression, Rest as needed
Eccentric Pull Ups
5 SETS 10
DB Seated Strict Press
4 SETS 12-15
Press ups, hands on kettle bells to increase ROM
3 SETS 20
Y/I Raise
SUPERSET WITH
1 Arm Row (10 each side)
3 Sets 12-15
Chin Ups (Banded if needed)
SUPERSET WITH
BB Strict Press
FINISHER
100 Arnold Press Drop 4 Times end on basically no weight haha
GLUTES & SHOULDERS
5 SETS 10 REPS
GHD Machine (SLOWER WITH SQUEEZE TEMPO TO FIT REPS)
SUPERSET WITH
Wide Leg Deadlift Straight Leg
4 SETS
15 Seated Lat Raises
SUPERSET WITH
10 Weighted standing lat raise pulses (at top, flap like a bird)
3 SETS 20
Barbell back loaded Swing Lunges (back and forth one rep, 20 each leg)
SUPERSET WITH
Strict DB Press (start heavy and do 3 drops each set)
FINISHER
Set bar for weight of 10 reps and take rest as needed
100 Hip Thrusts
100 Plate grab Lat Raises