Day 11 of the 21-Day CrossFit Weight Loss Challenge: Upper-Body and Core Strength
Welcome to day eleven of the challenge! Today we're focusing on strengthening the upper body and the core. These exercises improve balance, strength, and upper-body endurance, while also supporting fat burning and shaping your body.
Warm-Up
Duration: 8-10 minutes
Goal: Prepare the upper-body muscles and increase blood flow.
2 minutes of light jogging or jump rope.
1 minute of jumping jacks.
1 minute of high knees in place.
1 minute of arm circles, forward and backward.
2 sets of 10 plank with reach.
Skill Practice
Goal: Sharpen your technique for the main workout.
Push-Up:
3 sets of 8-10.
If it's too difficult, drop your knees to the floor.Plank Shoulder Tap:
3 sets of 10 reps (5 per side).
Keep your body straight and avoid letting your hips rotate.Overhead Press with weight:
3 sets of 8 reps.
If you don't have dumbbells, use water bottles or similar objects.
Workout of the Day (WOD)
Goal: Strengthen the upper body and core, and build endurance.
Duration: 15 minutes
Format: AMRAP (As Many Rounds As Possible)
The circuit:
10 Push-Ups
8 Overhead Presses
12 Plank Shoulder Taps
20-second Static Plank Hold
Tip:
Rest 30-45 seconds between rounds and write down the number of complete rounds.
Cool-Down
Duration: 5-7 minutes
Goal: Lower your heart rate and reduce the chance of muscle soreness.
1 minute of Child’s Pose.
1 minute of side stretch per side.
1 minute of tricep stretch per arm.
1 minute of torso twists.
1 minute of deep, calm breathing.
Day 11 Nutrition Tips
Before your workout: A slice of whole-grain bread with honey, or a banana.
After your workout: A meal rich in protein and carbs, such as boiled eggs with whole-grain bread and fresh vegetables.
Snacks: A glass of fruit smoothie with a little almond butter.
Drink enough water: At least 2 liters of water throughout the day.
Day 11 Motivation
"Today is another chance to get stronger. Every drop of sweat represents the effort you're putting in to become the best version of yourself. Keep going — you are changing!"
Get ready for day twelve and keep going with energy! 💪