Day 15 of the 21-Day CrossFit Weight Loss Challenge: Starting Week Three with Strength and Energy
Welcome to week three of the challenge! Today we have a complete full-body combination workout featuring strength, endurance, and fat-burning movements. This session will help you boost your metabolism and get ready for the final week of the challenge.
Daily CrossFit workouts at the CrossFit gym Drago Gym
Warm-Up
Duration: 8-10 minutes
Goal: Increase blood flow and prepare the body for high-energy training.
2 minutes of jump rope or light jogging.
1 minute of high knees.
1 minute of jumping jacks.
2 sets of 10 light squats with arms reaching overhead.
1 minute of torso twists.
Skill Practice
Goal: Improve movement technique and prepare for the main workout.
Lunge to Overhead Press:
3 sets of 8 reps (4 per leg).
If you don't have weights, use water bottles.Plank with Reach:
3 sets of 10 reps (5 per side).
Keep your body straight and your core engaged throughout.Jump Squat:
3 sets of 8 reps.
Focus on a soft landing and a controlled jump.
Workout of the Day (WOD)
Goal: Strengthen the entire body and raise your heart rate for fat burning.
Duration: 15 minutes
Format: AMRAP (As Many Rounds As Possible)
The circuit:
10 Jump Squats
8 Lunges to Overhead Press
10 Planks with Reach
30-second Static Plank Hold
Tip:
Rest 30-45 seconds between rounds and record how many full rounds you complete.
Cool-Down
Duration: 5-7 minutes
Goal: Bring the body back to its resting state and improve flexibility.
1 minute of Child’s Pose.
1 minute of Cat-Cow Stretch.
1 minute of Side Stretch per side.
1 minute of Hamstring Stretch per leg.
1 minute of slow, deep breathing.
Day 15 Nutrition Tips
Before your workout: a banana or a few dates with almond butter.
After your workout: a meal rich in protein and carbohydrates, such as grilled chicken breast with quinoa and vegetables.
Snacks: Greek yogurt with honey or a handful of nuts.
Drink plenty of water: at least 2.5 liters throughout the day to stay hydrated.
Day 15 Motivation
"Starting week three means you have proven you have the willpower and motivation it takes to change. Every rep makes you stronger and brings you one step closer to your goal. Keep going — you are amazing!"
Stay tuned for day sixteen and keep moving forward with strength! 💪