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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 workout plan

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.

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