Crossfit Chest Workout|Spartan
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.