CrossFit Strength WODs to test and improve your strength
Click through to find a few CrossFit Strength WODs that you like the look of.
[See image gallery at www.boxrox.com]
Strength and muscle building can help and support the other. You can hardly build strength without muscles, just as you can’t build muscles without strength. But still there are differences.
Think of a Powerlifter or a Stronman like Eddie Hall, looking like a wild bull, probably walking through the stonewall instead of the door. But not jacked or ripped at all. Then think of a Bodybuilder where you can see every isolated muscle. In the vast majority of cases the latter will never reach the strength level of a decent Powerlifter.
HYPERTROPHY PROGRAM
This one is a killer. You do not use heavy weights, but you won´t need them.
Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart.
Level: Advanced
Monday:
Chest/Shoulders
Chest
Decline Smith Presses: 2 x 12 .
(Flat Hammer Presses): 4 x 25
Incline Dumbbell Flyes): 3 x until failure
Shoulders
Seated Dumbbell Presses 1 x 25
Reverse EZ Bar Presses 1 x until failure
Seated Dumbbell Side Laterals: 1 x until failure
Tuesday:
Legs
Backsquats: 4 x 25 .
Horizontal Leg Presses 1 x 40
Leg Extensions 1 x 40
Leg Curl Machine: 3 x until failure
Wednesday: Off
Thursday: Back/Shoulders
Back:
Pull-ups: 2 x 12
Dead Lifts 2 x 10
Dumbbell Rows 2 x 10
Lat Pulldown 2 x 10
Shoulder
Rear Delt Machine 2 x 25
Barbell Shrugs 2 x 12
Dumbbell Shrugs 2 x 12
Upright Rows 2 x 12
Friday:
Arms
Biceps
Standing Dumbbell Curls 2 x10
Dumbbell Drag Curls 1 x 20
Incline Hammer Curls 1 x 15
Triceps
Close-Grip Benches 1 x 25
Tricep Press Downs 1 x 25
Double Arm Kickbacks: 1 x 25
Dips 1 x until failure
Calfs
Seated Calf Raises 3 x 15
Donkey Calf Raises: 3 x 15
