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102
Workout

Arm strength

~40 min.
~480 kcal
⁉️ Comments

"Arm strength" Training to develop arm muscles includes a variety of exercises to work the biceps, triceps, forearms and shoulder girdle. Arm and grip strength is essential for athletes because all exercises in CrossFit are functional and a large number of exercises are performed with free weights.

Warm up
Y Stretch
1
Level: 1
9 sec.
Neck extension
1
Level: 1
7
Cross-legged incline
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Scapular Mobility
1
Level: 1
9
Golf
1
Level: 2
7
Main exercises
Forearm flexion
5
Level: 2
R1
14
Forearm flexion
5
Level: 2
R2
14
Forearm flexion
5
Level: 2
R3
14
Forearm flexion
5
Level: 2
R4
14
One-handed press
5
Level: 1
R1
12
One-handed press
5
Level: 1
R2
12
One-handed press
5
Level: 1
R3
12
One-handed press
5
Level: 1
R4
12
Butterfly
3
Level: 1
R1
12
Butterfly
3
Level: 1
R2
12
Butterfly
3
Level: 1
R3
12
Butterfly
3
Level: 1
R4
12
Forearm flexion with single arm (sideways)
6
Level: 2
R1
9
Forearm flexion with single arm (sideways)
6
Level: 2
R2
9
Forearm flexion with single arm (sideways)
6
Level: 2
R3
9
Forearm flexion with single arm (sideways)
6
Level: 2
R4
9
Spider-Man
5
Level: 1
R1
12
Spider-Man
5
Level: 1
R2
12
Spider-Man
5
Level: 1
R3
12
Spider-Man
5
Level: 1
R4
12
I - Abduction
5
Level: 1
R1
12
I - Abduction
5
Level: 1
R2
12
I - Abduction
5
Level: 1
R3
12
I - Abduction
5
Level: 1
R4
12
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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