Day 16 of the 21-Day CrossFit Weight Loss Challenge: Strength Work for the Upper Body and Core
Welcome to day sixteen! Today we are focusing on strength training for the upper body and core. These exercises are highly effective for sculpting, building strength, and improving balance.
Daily CrossFit workouts at the CrossFit gym Drago Gym
Recommended reading: 21-Day CrossFit Weight Loss Challenge – Day 15
Warm-Up
Duration: 8-10 minutes
Goal: Raise your body temperature and prepare the upper-body and core muscles.
2 minutes of jump rope or light jogging.
1 minute of jumping jacks.
1 minute of high knees.
1 minute of arm circles, forward and backward.
2 sets of 10 plank reaches.
Skill Practice
Goal: Master the strength movements to get the most out of the main workout.
Push-Up:
3 sets of 10 reps.
If it feels too hard, drop your knees to the floor.Overhead Press:
3 sets of 10 reps.
If you don't have weights, use a water bottle.Side Plank:
3 sets of 20 seconds per side.
Focus on stability and control.
Workout of the Day (WOD)
Goal: Strengthen the upper body and core, and build endurance.
Duration: 16 minutes
Format: EMOM (Every Minute On the Minute)
The circuit:
12 Push-Ups
10 Overhead Presses
8 Side Planks – 4 reps per side
20-second Static Plank Hold
Repeat the circuit 4 times. Use whatever time remains in each minute to rest.
Cool-Down
Duration: 5-7 minutes
Goal: Lower your heart rate and bring the body back to its resting state.
1 minute of Child’s Pose.
1 minute of Tricep Stretch per arm.
1 minute of Side Stretch per side.
1 minute of Hamstring Stretch per leg.
1 minute of slow, deep breathing.
Day 16 Nutrition Tips
Before your workout: an apple or a banana with almond butter.
After your workout: a meal rich in protein and carbohydrates, such as boiled eggs with avocado and whole-grain bread.
Snacks: a fruit smoothie with almond milk or a handful of nuts.
Hydration: at least 2.5 liters of water throughout the day.
Day 16 Motivation
"Real strength comes from consistent effort. Every time you train, you move one step closer to your goal. Keep going — you are on the path to success!"
Stay tuned for day seventeen and keep going with motivation! 💪