Day 8 of the 21-Day CrossFit Weight Loss Challenge: Starting Week Two with Compound Training
Welcome to week two of the challenge! Today we're focusing on compound movements — exercises that engage several muscle groups at the same time. This type of training boosts calorie burn and improves your body's overall performance.
Daily CrossFit workouts at the CrossFit gym Drago
Warm-Up
Duration: 8-10 minutes
Goal: Prepare the muscles and raise your heart rate.
2 minutes of light jogging or jump rope.
1 minute of jumping jacks.
1 minute of high knees.
2 sets of 10 jump squats.
1 minute of arm swings out to the sides and overhead.
Skill Practice
Goal: Master the technique of the compound movements.
Squat to Press:
3 sets of 8 reps.
If you don't have dumbbells or weights, you can use water bottles.Push-Up with Shoulder Tap:
3 sets of 8 reps.
Focus on balance and body control.Reverse Lunge with Overhead Reach:
3 sets of 10 reps (5 per leg).
Engage your legs and shoulders at the same time.
Workout of the Day (WOD)
Goal: Build muscle, raise your heart rate, and burn fat.
Duration: 16 minutes
Format: AMRAP (As Many Rounds As Possible)
In 16 minutes, repeat the following circuit as many times as you can:
10 Squat to Press
8 Push-Ups with Shoulder Tap
10 Reverse Lunges with Overhead Reach
30 seconds of Dynamic Plank
Tip:
Rest 30-45 seconds between rounds and record the number of complete rounds.
Cool-Down
Duration: 5-7 minutes
Goal: Lower your heart rate and improve flexibility.
1 minute of Child’s Pose.
1 minute of hamstring stretch.
1 minute of side stretch per side.
1 minute of torso twists.
1 minute of deep, calm breathing.
Day 8 Nutrition Tips
Before your workout: A banana or a few dates with some almonds.
After your workout: A meal with protein and carbs, such as grilled chicken breast and brown rice with vegetables.
Snacks: Greek yogurt with honey or a handful of nuts.
Drink enough water: At least 2 liters throughout the day.
Day 8 Motivation
"Starting week two shows your commitment and willpower. Remember, every step you take brings you closer to a better, stronger version of yourself. You are on the right track!"
Get ready for day nine and keep going with energy! 💪