CrossFit Infusion 4 – Do More Exercise Weight – Bodyweight Built

CrossFit Infusion 4

Do More Exercise Weight 

Bodyweight Built

I have always been a big proponent of doing pull-ups, sit-ups, and push-ups as the basis for any program. You should always have these moves in your arsenal. They get other stabilizers involved besides just the target muscles and they make all your other lifts better. Increasing the number of push-ups you can do can increase the amount of weight you can bench press. Burpees are great too. It’s one of those exercises everybody hates, but it’s beneficial for anybody to be able to get on the ground and get back up.

Workout 1: Chest and Back

Bench Press – 3 sets of 8 reps

Feet Elevated Push Up – 3 sets to failure

Lat Pulldown – 3 sets of 10 reps

Pull Up – 3 sets to failure

Bent Over Barbell Row – 3 sets of 12 reps

Incline Dumbbell Press – 3 sets of 12 reps

Inverted Row – 3 sets to failure

Push Up or Dip – 3 sets to failiure

Workout 2: Quads and Shoulders

Box Jump – 4 to 4 sets of 5 reps

Squat – 4 sets of 8 to 10 reps

Leg Press – 4 sets of 10 to 12 reps

Bodyweight Squat – 4 sets of 20 reps

Leg Extension – 3 sets of 15 reps

Handstand Push Up – 4 sets to failure

Dumbbell Overhead Press – 4 sets of 8 to 10 reps

Upright Row – 3 sets of 10 to 12 reps

Workout 3: At Home Full Body Routine

Eight rounds for time of:

Push Up times 10 reps

Sit Up times 12 reps

Bodyweight Squat times 15 reps

Workout 4: HIIT Cardio Routine

Burpees, 30 seconds, as many as possible

Rest for 30 seconds

Complete eight to 10 rounds

Track your total reps and rounds and use as the standard for your next workout. If you are highly conditioned, drop rest periods to 30-45 seconds.

The handstand push-up is an advanced exercise, so expect rep counts to be low. In each superset, rest only as long as necessary to transition to the second exercise. Rest 60-90 seconds after each superset and between all straight-set exercises.

Dumbbell Incline Press 1 Dumbbell Incline Press 2 kettlebell squat 01 pushup5

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