CrossFit is a type of high-intensity endurance training that consists of strength and conditioning exercises as well as a variety of physical movements executed at high intensities. Having said that, it is a very inclusive sport that allows people at all fitness levels to participate, including those who have never exercised before.

Spartan Chest workout Programs: CrossFit

WOD 1 – Dumbbell Chest Workouts

For time:

• 1 mile Run
• 27 DB Bench Presses
• 27 Handstand Push-Ups
• 27 Dumbbell Thrusters
• 27 Knees-to-Elbows
• 27 Deadlift
• 1 mile Run

WOD 2 – Mid Chest Workout

There are three rounds for time.

• 8 Incline dumbbell press
• 12 Dumbbell flyes
• 12 Push-ups

WOD 3 – Dumbbell Chest Workout for the Upper Body

There are three rounds for time.

• 30 Wall Ball Shots
• 15 DB Pullovers
• 2 Rope Climbs

WOD 4 – Getting serious

For time

• 100 ft Dumbbell Farmer’s Carry (55/35 lb)
• 10 Alternating Dumbbell Squat Snatches (55/35 lb)
• 10 Deficit Dumbbell Push-Ups
• 10 calorie Row
• 10-second L-Sit Hold (On Dumbbells)
• 10 Toes-to-Bars

WOD 5 – Hotel Workout by Chase Ingraham

Four Parts in 12 minutes

• EMOM 3 minutes:
• 15 Dumbbell Rows (2×30 lb)
• 10 Push-Ups

• EMOM 3 minutes:
• 10 Dumbbell Rows (2×40 lb)
• 10 Push-Ups

• EMOM 3 minutes:
• 5 Dumbbell Rows (2×45 lb)
• 10 Push-Ups
•  Then, AMRAP in 3 minutes:
• Dumbbell Rows (2×30 lb)

There’s no break between rounds and the final score is the total number of rows on the 3-minute AMRAP section of the workout.