Crossfit; Powerlifting. Lee Labrada's 12-week training program is for anyone. Learn the secret tips and tools that will ensure you have a successful 12-week.
CrossFit Workout Plan 3 2 For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed. Home Crossfit WorkoutsCrossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout.
This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you.
Crossfit Workouts for WomenThere is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women.
Crossfit Total WorkoutThis Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates.
Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth. Crossfit Training ProgramThis Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal. Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness.
That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout ProgramThe Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine. Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results.
Start following this Crossfit today! For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed.
Home Crossfit Workouts Crossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout./ This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you. Crossfit Workouts for Women There is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual.
Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women. Crossfit Total Workout This Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates.
Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth.
Crossfit Training Program This Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal. Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness. That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before.
A Total Crossfit Workout Program The Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine. Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today! For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed.
Home Crossfit Workouts Crossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout./ This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you. Crossfit Workouts for Women There is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women. Crossfit Total Workout This Crossfit routine is a thirty day plan for intermediate level exercisers.
Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates. Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth.
Crossfit Training Program This Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal. Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness.
That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout Program The Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine. Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today!
With deadlifts, you are going to start with 50% of your max and go up 20% each set. If you start with 150lbs on your first set, 20% of 150lbs is 30lbs. You are therefore going to add 30lbs on each set. Hold the weight at the top of each lift for 5 seconds before going back down. Take as much time as you need in between each set. If you can't get the weight 5 times, go back to the previous weight. CrossFit Workouts are used to challenge you physically but also mentally.
You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more. This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now. For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed.
Home Crossfit WorkoutsCrossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout. This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you. Crossfit Workouts for WomenThere is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders.
The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women. Crossfit Total WorkoutThis Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates. Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety.
The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth. Crossfit Training ProgramThis Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal. Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness.
That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout ProgramThe Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass.
Those changes won't be fully operational in someone running on junk food and caffeine. Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today!
For the military press and burpees, you are going to go for a minute straight. You are going to do 7 military presses, then immediately drop down and do burpees for the rest of the minute. A good goal to aim for is 8-10 burpees. CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.
This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now. For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed. Home Crossfit WorkoutsCrossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout.
This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you. Crossfit Workouts for WomenThere is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women. Crossfit Total WorkoutThis Crossfit routine is a thirty day plan for intermediate level exercisers.
Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates. Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week.
It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth. Crossfit Training ProgramThis Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal.
Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness. That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout ProgramThe Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass.
Those changes won't be fully operational in someone running on junk food and caffeine. Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today! You can mix up between the goblet squat and weighted sit up however you want. All you have to do is get a 150 reps of each exercise, and you are trying to get it done in the fastest time possible.
Goblet squat weight: men 45 lbs, women 36 lbs. Weighted Sit-up: men 20 lbs, women 15 lbs. CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more. This workout can be done all in one week, or can be broken up into two weeks.
It can also be mixed in with your weight lifting workout plan now. For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed. Home Crossfit WorkoutsCrossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout.
This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you. Crossfit Workouts for WomenThere is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women.
Crossfit Total WorkoutThis Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates. Deadlifts are on the menu, so be certain to learn proper form and lift within your limits.
If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth. Crossfit Training ProgramThis Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal. Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness.
That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout ProgramThe Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass.
Those changes won't be fully operational in someone running on junk food and caffeine. Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today! You can break up the push-ups, squats, and jumping jacks any way you want.
You just need to get all the reps in. For the military press, you are going to start with an empty bar and add weight each set. Try to get a new max weight. For the burpees, you are going to see how many you can get in 5 minutes. A good goal to shoot for is around 30. CrossFit Workouts are used to challenge you physically but also mentally. You will get into great shape doing crossfit workouts because they incorporate weights, body weight, cardio, and much more.
This workout can be done all in one week, or can be broken up into two weeks. It can also be mixed in with your weight lifting workout plan now. For anyone interested in a high-intensity, effective workout, it's hard to beat.
Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed. Home Crossfit WorkoutsCrossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout. This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts.
If you have this equipment available, Crossfit workouts at home are an option for you. Crossfit Workouts for WomenThere is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women. Crossfit Total WorkoutThis Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates.
Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth. Crossfit Training ProgramThis Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal. Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness.
That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout ProgramThe Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine.
Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today! For anyone interested in a high-intensity, effective workout, it's hard to beat. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed. Home Crossfit WorkoutsCrossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout. This Crossfit workout plan uses bodyweight exercises, supplemented with, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you.
Crossfit Workouts for WomenThere is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual. Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women. Crossfit Total WorkoutThis Crossfit routine is a thirty day plan for intermediate level exercisers.
Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates. Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety. The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth. Crossfit Training ProgramThis Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal.
Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, and v-ups. Each workout, however, touches on all aspects of fitness. That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness. Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before. A Total Crossfit Workout ProgramThe Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine.
Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit today!
I like many crossfitters out there have kind of just been doing a few wods, and relaxing after the crossfit open. It’s good to relax in the off season, and try new things, as well as allowing your body to recover from the niggling aches and pains that accumulate over the year.
That time is over now. We need to get back to serious training, if we are to increase our fitness in the coming year. Before we get into the details of this 6 week block, that will kick off our training year, lets first discuss what a training year should look like for those that really want to peak for the open. The Yearly Training Plan The plan we will be talking about is very similar to what many strength and conditioning athletes do for their long range plans. This is a year long cycle that prioritizes certain aspects of training, depending on how close we are to the crossfit open. Crossfit Yearly Training Plan Phase 1 The first phase of training is the hypertrophy/muscular endurance training phase.
This is key for those looking to maximize their performance for a variety of reasons. First, increasing muscular size is important to increasing strength, which is a key. Several exercises that appear in this phase are very grip intensive. I recommend getting some lifting straps, such as these (Amazon Affiliate Link).
These are not like olympic lifting straps, they will lock into the knurling on the bar, and allow you to hold very heavy loads on deadlifts, and rowing movements. I’ve had a pair for about 14 years, and they are very durable. Phase 2 Here we will focus on getting stronger in both power lifting and olympic lifting, as well as our gymnastics strength. We will also start to incorporate some cardio vascular training.
This block is fairly long because we need to give the body time to generate new tissues that will augment our performance later on in the season. An example of this is when you perform cardio vascular training over several months, your body will actually generate new blood vessels, and capillaries, to fuel your muscles. Phase 3 Here we work to maintain our strength gains, and shift our focus to anaerobic capacity. Really this means that we will practice working above the level where our circulatory system can sustain, for long durations. We will be working on the bodies ability to clear cellular waste products from the cells quickly, allowing a high output rate. Those new blood vessels will be key to this process. We will also add in specific skill work in areas that we are deficient in.
This will be variable, but for almost all crossfitters it will include: olympic lifts, and higher skill gymnastics like, muscle ups and chest to bar pull ups. If you want to learn the details of effective and efficient crossfit programming check out this ebook! Phase 4 This is our competition phase.
12 Week Crossfit Program Pdf
Here we will do only enough strength work to maintain our hard won gains from the previous months. The only thing that we will continue to work on is our anaerobic capacity. The focus here is the crossfit open. Phase 5 This is the off season which is a time to recover, and relax a bit. I always encourage my athletes to try some new events, a spartan race, or mountain biking, or hiking. Anything active is fine. If you like getting free crossfit programming, and want to get more,.
It’s totally free and you get the latest articles sent directly to you. If you don’t, I will assume that you don’t even lift bro. Phase 1: The First 6 Weeks Now that we know what we will be doing for the year, we can get into the details of the day to day for phase 1. Week 1 Phase 1: Week 1 You will notice that the strength work is always two paired movements that don’t interfere with each other. This is by design, because it allows us to work those same muscle groups multiple times each week, allowing for a high total volume. This is also the easiest week. It only gets harder.
The WODs are also designed not to interfere with the strength, and hypertrophy work. The WODs are obviously still important, but the main goal of this phase is to increase muscular size, and muscular endurance. Week 2 Phase 1: Week 2 Crossfit Plan This week increases the volume from 4×8 to 4×10. We’ll continue with our Wednesday sprint workouts as well. These are really thrown in there because I find that most crossfitters don’t ever run at this pace, and it is a real deficit in their training. Yeah, it won’t show up in the open, but you can’t really say your in shape if you can’t sprint at a decent speed. Week 3 Phase 1: Week 3 Crossfit Plan This is the highest volume week until we switch programming next week to a different hypertrophy method.
You will also notice that many of the WODs are a bit longer this week than the previous weeks. This allows you to get a little more volume in than you would otherwise be able to get. Week 4 Crossfit Plan: Phase 1 Week 4 You will notice that while we have maintained the same movements, we have changed the execution and reps. The goal here is to achieve a 3 sec eccentric, or lowering phase, for the specified movements.
Lowering a weight increases the time under tension for the movement, which is one key factor to increasing muscle mass. The goal here is good form, and a true 3 second lowering phase. Don’t cheat on these, and don’t be afraid to go a bit lighter to make sure you are doing these moves correctly. Week 5 Crossfit Plan: Phase 1, Week 5 You will notice that we’ve added more volume on the strength/hypertrophy work. We’ve also added in some 50 meter sprints after the 100’s. I caution you here not to go as fast as possible, as your hamstrings are probably not ready for that yet, and you could pull them. Stick to RPE 8 (rate of perceived exertion 8 out of 10 effort) which generally means a hard effort, but not maximal.
You will also notice that there are some different WOD styles here than you have seen before. The goal is to switch it up a bit, so you don’t get burnt out doing one type of WOD. Week 6 Crossfit Plan: Phase 1, Week 6 This is the final week for the first half of phase 1.
This is also the final week for the controlled eccentric portion of the lift. I’m sure you’re probably cursing my name, but don’t worry it gets worse in the coming weeks. Final Thoughts You won’t find a plan like this anywhere else on the internet, and there are reasons for that. Most crossfit coaches underestimate the need for hypertrophy and muscular endurance in their programing. They see video’s and articles that show top level crossfitters hitting big lifts, and doing a lot of olympic lifting, but they don’t see the work that goes into hitting those big numbers. Because I’ve taken the time to analyze these top level athletes, I can provide more effective programing, that will help you increase your performance. One thing most coaches don’t understand is that the best crossfitters have reached their muscular limit.
This article shows you the It is also well known that increasing muscle size carries over to increasing strength very well. It has the added benefit of scaring the crap out of your neighbors, when you workout without a shirt on.
Give this program a shot, and feel free to post your times, questions, and results, in the comments section below If you are a total badass and have already finished part 1, you need to move on to for crossfitters. My coach and I just started this on Monday and we are loving it! Quick questions- for Friday’s dumbbell press- is this a shoulder press or a chest press? We did shoulder press today but wanted to clarify for future reference. Also, for dumbbell work (e.g. Bent over rows) should we assume all of this is to be done on both sides unless noted as single-arm?
Lastly, in the 4×8- should we be doing all sets AHAP or building? Thanks again- we really look forward to continuing with your programming and tracking our results- those sprints were no joke! Actually, if I may ask, I’m really trying to learn how to create/program met-cons into my current training program (hypertrophy/strength focused) and have found some HIIT workouts to greatly help me improve my recovery times and lifts. Your program has helped with some idea on how to implement met-cons. I know it has to do with energy-systems but I am still new to it; understanding how to set up exercises that are fun (duration, intensity, rest periods, etc.) and where to program them into my program. I value met-cons for its boost in energy, time efficiency, and fat loss (currently trying to do). When programming you first need to determine your overall goal.
Is it strength, fat loss, hypertrophy etc? Because while they are not mutually exclusive it is exponentially more difficult to program for more than one. My method requires that you pick your goal and put the majority of your effort towards that, while only putting enough effort into your other areas of fitness to maintain them.
An example of this is might be a planning for strength gains in the squat. I’ll for sure be squatting multiple times per week, and metcons will be for maintenance.
I will also focus on other lifts that really pair well with squat on non squatting days. SO that might be squat 3 days a week, 4 metcons a week, and on non squat days work on pressing strength. I’m actually in the process of writting an book covering programming in detail so look out for that in a few months. Otherwise shoot me any questions you have. There are a couple of things I could recommend. First I’d change the sprint intervals to either airdyne or row.
Basically do 15 seconds for 100m sprints and 10 seconds for the 50’s. This should be much easier on the joints and muscle tissue while giving you the same benefit as running sprints. I would also take it easy on the squats depending on how the knee is feeling. If you want you could substitute moves such as glute bridges, or bulgarian split squats in, which I’ve found are easier on the knees and still great for the legs. Let me know if you have other questions that I can help with. So my husband and I started the program this week.
Monday, for example, the 10min AMRAP we used 95/65lbs and got 4 rounds +17 (banded ring dips) and 4 rounds+9 reps (regular ring dips). Should we have used the prescribed weight and just gotten less rounds?
Tomorrow, 14min AMRAP for the hang power snatch we’re also thinking 95/65 or should we go rx 115/85 and just fight through it even if that means we may only get 2 rounds? Also, is there a certain prerequisite strength that you based this program on (specifically the metcons since they have prescribed weights)? No problem Kevin. First I don’t recommend doing any physical activity with out a warm up.
It’s a good idea to do some light calisthenics, jogging, cycling etc until you start to sweat and then you can warm up the specific movements i.e bench press or squat etc. For the strength I recommend super sets for them, but you can do what ever you want really. Take 5-10 minutes after the strength portion, then get ready and do the WOD. I’m assuming you have good technique with these movements. IF you don’t you might consider dropping in for a few crossfit classes at an established gym, to let them check your movements out. Let me know if you have any more questions. Hi Branan, I really need to get those PDFs made, I’m going to make it a priority.
In regards to your question I say continue to do what you like to do, just understand there will be some impact. For you it might not matter, and you might be able to recovery from the workouts, and it could even be beneficial as long as you aren’t murdering yourself on the bike’s and runs. Just play it by ear. If you are making progress on the WOD’s and you don’t feel tired and under recovered then keep going.
I find your body will tell you when you are doing to much if you listen. Thanks for the kind words! Good afternoon my friend, greetings from Brazil!
I have a home gym and workout with a friend, I have experience in crossfit and in recent months I have been doing the 5-3-1, Jim Wendler, but I was dissatisfied with the loss of endurance and aerobic. From now on I will follow your hypertrophy plan and then follow the strength plan. I do not have in my gym wall balls any idea how to replace? And in sprint practice I can go to a track, but in WODs with 400m running I do not have the space, what can I replace? Thanks for making this program available, I’m fond of programming and periodizations, I read everything I can about it, and your program seemed very balanced and well thought out. Congratulations and thanks again. Thanks for the kind words Hugo.
3/2, 2/1 is perfectly fine. It’s all about managing your recovery. If you feel better that way then continue on. You’re fine to do other wods, but they may interfere with some of the strength training. When I program for strength I write the WODs to complement the strength program. It shouldn’t make a huge difference but some days they probably won’t fit well together so just be smart and scale, or sub a movement if you need to.
If you have more questions let me know.