Day 12 of the 21-Day CrossFit Weight Loss Challenge: Combining Strength and Endurance
Welcome to day twelve of the challenge! Today we're working on exercises that combine strength, endurance, and fat burning. The main goal is to engage the whole body and raise your heart rate to push your metabolism to its peak.
Daily CrossFit workouts at the CrossFit gym Drago Gym
Warm-Up
Duration: 8-10 minutes
Goal: Prepare the muscles for compound movements and increase blood flow.
2 minutes of jump rope or light jogging.
1 minute of jumping jacks.
1 minute of high knees.
2 sets of 10 side lunges.
1 minute of torso twists.
Skill Practice
Goal: Improve your technique and get ready for the main workout.
Squat to Overhead Press:
3 sets of 10.
If you don't have weights, use a water bottle or something similar.Burpee:
3 sets of 8.
Pay attention to proper jumping technique and a soft landing.Bodyweight Deadlift:
3 sets of 10.
Engage the hamstrings and glutes and keep your back flat.
Workout of the Day (WOD)
Goal: Build strength and endurance, and burn calories.
Duration: 16 minutes
Format: AMRAP (As Many Rounds As Possible)
The circuit:
12 Squat to Overhead Press
10 Burpees
10 Bodyweight Deadlifts
30 seconds of Dynamic Plank
Tip:
Rest 30-45 seconds between rounds and write down the number of complete rounds.
Cool-Down
Duration: 5-7 minutes
Goal: Bring the body back to its resting state and increase flexibility.
1 minute of cat-cow stretch.
1 minute of Child’s Pose.
1 minute of hamstring stretch per leg.
1 minute of side stretch per side.
1 minute of deep, calm breathing.
Day 12 Nutrition Tips
Before your workout: A banana with a little almond butter or a small fruit smoothie.
After your workout: A meal with protein and carbs, such as grilled chicken with brown rice and vegetables.
Snacks: A handful of nuts or Greek yogurt with honey.
Drink enough water: At least 2.5 liters throughout the day.
Day 12 Motivation
"Nothing worthwhile comes easy. You are committed to this journey, and every rep makes you stronger. Be proud of yourself and keep pushing forward!"
Get ready for day thirteen and stay motivated on your path! 💪