12 Week Crossfit Program Pdf Software

4/19/2019/ Comments off

Jul 6, 2017 - This is the first part the 12 week program. If you want to learn the details of effective and efficient crossfit programming check out this ebook!

12 Week Crossfit Program Pdf Software
Crossfit Training Program

4. Squats, Pull-ups, Presses and a Run

Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.

5. The Running Sandwich

Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run.

6. Jumps and Lunges

Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.

7. Push, Pull, Run

Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.

8. Burpee Box Jumps

Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.

9. 21,15 and 9

Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.

10. Squat Routine

Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.

11. Tabata Push-Ups and Lunges

“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a clock for 8 minutes and do Tabata alternating push-ups and lunges.

12. 10 for 10

Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips.

13. Dumbbells and Jump Ropes

Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters.

14. Rope, Sumos and Wall Balls

Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1 of the following:

Wall balls - do squats with a medicine ball about arm's length from a wall. Bounce the ball off the wall at around 10 feet above you after the squat, then catch the ball
Sumo deadlift high pulls - With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar. Return bar to ground

Finish up with 75 to 100 more jump rope turns.

15. Push Ups and Burpees in 5s

Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one minute.

You don’t have to dive right into advanced CrossFit WOD when you’re new to it – in fact, you probably shouldn’t. Instead, get revved up with these 15 energizing CrossFit WOD for beginners.‍

Training six days a week requires careful phasing and programming to help maintain all training parameters without overreaching. This program works as maintenance for lift technique and raw strength while improving aerobic capacity and muscle endurance. Heavy lifts without overloading training volume allow the athlete to maintain intensity in the three big lifts while also maintaining technique in doing Olympic lifts. Daily workouts which emphasize functional movements that avoid over-using the shoulders allows great foundation for any follow-up programs.

Our daily workout regimens include regular use of functional movements. Despite having abandoned exercise machines and straying more into functional training, the assault bike still offers an incredibly efficient resistance-based workout. Anyone who uses an assault bike would feel using all four limbs in a high-level resistance training crushes calories faster than any other workout and takes their aerobic conditioning to the next level.

No other exercise demands the same level of work for a given time, making it incredibly efficient. The assault bike is resistance training combined with high-intensity aerobic training, without the cost of high impact on the joints.

Daily workouts combine a variety of functional movements with the regular use of the assault bike because it offers conditioning that is superior and more efficient than any other aerobic machine.

A huge benefit of the assault bike is its extremely low impact in the joints. Running, jumping, and most exercises we see in functional training are high impact, grinding movements. Without a barbell or weight, the athlete grinds against a flywheel. Athletes with previous knee, back or ankle injuries won’t have any problems using this machine.

Combining Assault Air Bike work with cleans, snatches, deadlifts, front and back squats and deadlifts is strategic. The body can only train 6 days per week, as with this program, if it is able to recover adequately. The workout programs include the optimal amount of resistance work with weight combined and low impact resistance movements to improve strength while at the same time making gains in aerobic capacity and endurance.

This program is designed to maintain technique and explosiveness while improving strength and endurance. Strength sets and reps are performed timely to keep the athlete on track but also performing with minimal rest.

The Olympic lifts are each performed once per week for muscle maintenance. Strength in the clean is also reinforced with higher percentages each week.

Strength is something we all have room to improve on, and this program hits the major muscle groups each time. Front and back squats along with deadlifts are the foundations of overall strength.

Finally, the shoulders are taken care of with specific warm-ups to fire them up before any shoulder work. We now know how important it is to have shoulders warm and mobile before any loading to ensure they are stable through all pressing movements, as well as snatching and jerking.

This program is intended for use by the intermediate and advanced athletes looking to improve functional fitness training to perform better at CrossFit style competitions. Always be sure to perform exercises with excellent technique before loading weight.

WEEK 1

Day 1

Warm Up
Min 1/3/9 5x Strict C2B Pull Ups
Min 2/6/10 5x Strict Ring Dips
Min 3/7/11 15x GHD Sit Ups
Rest 4/8/12

WORKING SETS-

Max 12 min for working sets (in Bold)

Front Squats 6am

10@ 65% x2
5@ 75% x2
5@ 85% x 2
Rest 3 min

Split Jerk 615am

5×3 working to new PB

Shoulder to Overhead

BB Strict press 5×3

WORKOUT-

For Time
“ASSAULT FRAN”
21-15-9
Assault Bike
Thrusters @40kg
Pull Ups

Day 2

Shoulder warm up prehab

3 ROUNDS
10 Front Raises
10 Reverse Fly
10 Lateral Raise

EMOM 12min-

3x Power Snatch (min 1/3/5/7/9/11)
3x Squat Snatch (min 2/4/6/8/10/112)

Snatch Lift Off-

3×5

Snatch Balance To OHS-

Working on technique
3×3
2×2
3×1

WORKOUT-

AMRAP 18Min

25Cal Assault AirBike or Assault AirRunner Buy in
5x Bar M/U
10x DB Ground to Overhead
15x T2B
10x Squat Snatch

Day 3

Stretch Day/Recovery/Light Session

Workout –

FOR TIME
1km Assault Bike
1km Assault Runner
1km Rower
100 DU

Day 4

Warm Up-
3x 30m Prowler Push
3x 2 Legless Rope Climb
X6, X4, X2 HSPU

Deadlifts-

(Weight you can do all sets unbroken)
X10,X15,X20,X25

12Min Cap 3sets-

6x Bent Over Row
6x L&R Single Arm Row
6x DB Deadlift

AMRAP TILL FAIL-

3x Deadlift @130kg
5x Box Jump Overs
10x C2B
15Cal Assault AirBike
10x GHD Sit Ups

Day 5

Warm Up
3x 40m Yoke Walk @ bodyweight x2

Back Squat time cap 12min-

x7@ 65% x2
x5@ 75% x2
x5@ 85%x2

Thrusters

@weight you can do all unbroken
X10,X15,X20,X25

Workout

FOR TIME
21-15-9
Assault AirBike
Thrusters
T2B

Day 6

Warm Up-
10x Banded Ring M/U
10x Banded Ring P/U
10x Banded Tricep Extension
10x Banded Pull Aparts

Clean & Jerk-

Once you cant jerk continue to clean

x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%

Clean Grip Lift Off-

3×3@ 85%

2×3@ 92%

1×3@95%

BB Split Squat & GHD Hamstring Curls-

4×6 Reps

Workout-

3-6-9-12

30Cal. Assault AirBike or AirRunner Buy in

Power Clean

Front Squat

GHD Sit Ups

30Cal. Assault AirBike or AirRunner Buy in

WEEK 2

Day 1

Warm Up- 530am
Min 1/3/9 30sec L Sit Hold
Min 2/6/10 6x Strict HSPU
Min 3/7/11 2x Legless Rope Climbs
Rest 4/8/12

WORKING SETS- 545am

Max 12 min for working sets (in Bold)

Front Squats 6am

7@ 65% x2
5@ 75% x2
3@ 85% x 2
Rest 3 min

Split Jerk 615am

5×3 working to new PB

Shoulder to Overhead 630am

Push Jerk 7×3 Work to 1RM PB

WORKOUT-645am

Max Rounds for 15 min
15x Cal Assault AirBike
6x Hang Clean 2 push jerk @40
5x Pull Ups
10x GHD Sit Ups

Day 2

Shoulder warm up prehab-

3 ROUNDS
10 Front Raises
10 Reverse Fly
10 Lateral Raise
10 SDHP

EMOM 12min-

3x Full Snatch catching in squat

Snatch Lift Off-

3×5

Snatch Balance To OHS-

Working on technique
X3,X3,X3,X2,X2,X1,X1,X1

WORKOUT-

AMRAP 18Min

8x Snatch
8x T2B
8x Bar Facing Burpees
100m Assault AirRunner

IF TIME

1 M/U EMOM 10min

Day 3

Stretch Day/Recovery/Light Session

Workout –

FOR TIME
1km Assault AirBike
1km Ski Erg
As many KM till Failure on Assault AirRunner
500m Swim

Day 4

Warm Up-

4x 30m BB lunge
4x Backward sled Drag
3 Rounds
10 C2B
1min Plank

Deadlifts-

3x@ 65%, 3@ 70%, 3@ 75%, 2@ 80%, 2@ 85%

12Min Cap 3sets-

6x Bent Over Row
6x L&R Single Arm Row
6x DB Deadlift

Workout

25-20-15-10
Assault AirBike
Deadlifts @105kg
T2B
GHD sit ups

Day 5