12 Week Crossfit Program Pdf Software
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.
CrossFit Endurance's Unconventional 12-Week Marathon. To try this 12-week program for runners, seek out a CrossFit Endurance gym. Training Plans Using a Training Plan is a great way to set your goals, whether it is Crossfit, weightlifting or gymnastics!
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.
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
Twilight saga breaking dawn part 2 in hindi mp4 free download full. 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
Warm Up-
- 3x 40m Yoke Walk @ bodyweight x2
- 3x 50m Farmers Walks
Back Squat time cap 12min-
- x7@ 65% x2
- x5@ 75% x2
- x3@ 85%x2
Thrusters
- 21-15-9 @ 43kg x2 Rounds
Workout
8 Rounds 1min on 30sec off
- A) Double Unders
- B) T2B
- C)Assault AirBike
Day 6
Warm Up-
- 10x Banded Ring M/U
- 10x Banded Ring P/U
- 10x Banded Tricep Extension
- 10x Banded Pull Aparts
Clean-
- 21-15-9 Resting 2min between sets
Clean Grip Lift Off-
- 3×3@ 90%
- 2×3@ 95%
BB Split Squat & GHD Hamstring Curls-
- 4×6 Reps (each side with BB SS)
Workout-
For Time
- 50cal Row
- 3-6-9-12
- Squat Clean
- Burpees
- GHD Sit Ups
- 50cal AirBike
WEEK 3
Day 1
- Warm Up- 530am
- Min 1/3/9 30sec HandStand Hold
- Min 2/6/10 Alt. Pistol Squats
- Min 3/7/11 6 Strict T2B
- Rest 4/8/12
WORKING SETS- 545am
Max 12 min for working sets (in Bold)
Front Squats 6am
- 7@ 60% x2
- 5@ 70% x2
- 3@ 80% x 2
- Rest 3 min
Split Jerk 615am
- 3×3 working to new PB
Shoulder to Overhead 630am
- Push Jerk
- 21-15-9 x 2 Rounds
WORKOUT-645am
- 15min Amrap
- Assault AirRunner 200m
- 10x Strict Pull Ups
- 10x Clapping Push Ups
- 25x Squats
Day 2
Shoulder warm up prehab-
- 3 ROUNDS
- 10x Front Raises
- 10x Reverse Fly
- 10x Lateral Raise
- 10x SDHP
Full Snatch-
- 21-15-9
- All Reps Unbroken add weight each change
Snatch Balance To OHS-
- 21-15-9 x2 Rounds
Workout-
AMRAP 18Min
- 30Cal. Assault AirBike Buy In
- 10 Wall Balls
- 10 DB Squat Snatch
- 30 D/U
IF TIME
- 1 M/U EMOM 10min
Day 3
- Stretch Day/Recovery/Light Session
Workout –
- 10km Assault AirBike
Day 4
Warm Up-
- 3x 30m Prowler Push
- 3x Legless Rope Climbs
8min AMRAP
- 7T2B
- 10x GHD Sit Ups
Deadlifts-
- UNBROKEN x 2 Rounds of
- X30
- Rest 2 Min
- X25
12Min Cap 3sets-
- 6x Bent Over Row
- 6x L&R Single Arm Row
- 6x DB Deadlift
AMRAP 12min
- 10 Cal. Assault Air Runner
- 10 Kb swings
- 5 Turkish Get Ups
- 30m Sled Push
Day 5
Warm Up-
- 6x 30sec Weighted Planks
Back Squat time cap 12min-
- x7@ 60% x2
- x5@ 70% x2
- x3@ 80%x2
Thrusters
- X30
- Rest 2min
- X20
Workout
- 21-15-9
- Cal Assault Airbike
- Thrusters
- Burpee over Rower (bar if using bike)
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 can’t continue to jerk continue to clean
- x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%
Clean Grip Lift Off-
- 3×3@ 90%
- 2×3@ 95%
BB Split Squat & GHD Hamstring Curls-
- 4×6 Reps (each side with BB Split Squat)
Workout-
- For Time
- 10-15-20-25
- Clean @30kg
- Push Ups
- T2B
- Cal Assault AirBike
WEEK 4
Day 1
Warm Up- 530am
- Min 1/3/9 25 Unbroken Du
- Min 2/6/10 10-15 GHD Sit Ups
- Min 3/7/11 2-5 M/U
- 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
- 3×3 working to new PB
Shoulder to Overhead 630am
- Push Jerk
- 3×3
- 2×2
- 3×1
WORKOUT-645am
- “15.3”
- 14Min AMRAP
- 7 M/U
- 50WB @9kg
- 100 D/U
- 10Cal Assault AirRunner or Airbike
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 2/4/6/8/10/12)
Snatch Lift Off-
- 3×5
Snatch Balance To OHS-
- Working on technique
- 3×3
- 2×2
- 3×1
5 Strict HSPU EMOM 10min
Workout-
- 21-15-11-9
- OHS
- C2B
- Assault AirBike
Day 3
- Stretch Day/Recovery/Light Session
Workout –
- 10x 250m Assault AirBike Sprints
- Resting 1min
Day 4
Warm Up-
- 3x 30sec HSPU HOLDS
- 3x Backward Sled Pull
- 3×6 Ring Dips
Deadlifts-
- 3@ 70%
- 3@ 75%
- 3@ 80% x 3
- 1@ 85%
- 1@ 90%
12Min Cap 3sets-
- 6x Bent Over Row
- 6x L&R Single Arm Row
- 6x DB Deadlift
WORKOUT-
- 8min AMRAP
- 5x Power Clean
- 5x Front Squat
- 20x D/U
- 10Cal Assault AirBike
Day 5
Warm Up-
- 3x 40m Yoke Walk @ bodyweight x2
- 3×6 De
- .adball over shoulder
Back Squat time cap 12min-
- x7@ 65% x2
- x5@ 75% x2
- x5@ 85%x2
Thrusters
- 21-15-9
- UNBROKEN
Workout
- AMRAP 13min
- 15Cal Assault AirBike
- 30x D/U
- 35x KB swings (18kg/14kg)
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 can’t 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
- (25cal Assault AirBike Buy in & out)
- Power Clean
- Front Squat
- GHD Sit Ups
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Happy MONDAY!
Hope your weekend was BOMB!
I will be posting about my fun sisters weekend tomorrow AND I am hoping to have posts planned and scheduled for the rest of the week!!
I will be at ALT SUMMIT (the blog conferences of blog conferences) all week BUT NEVER FEAR…follow the party on my instagram
@simplysadiejane
I also add fitness tips and tricks throughout the week that you don’t want to miss out on!
So…let’s be instagram friends! DONE AND DONE!
Before you look at the workouts for WEEK 2…check out this makeshiftghettovideo that I made to show you all the movements that are included in these workouts!
CrossFit Warm Up
First let’s warm up! Your warm up is so important. Warming up will help prevent injury. You can use my CrossFit warm up or choose one of your own.
Week 2 At Home CrossFit Plan
I had numerous requests for a how-to video, so I threw one together…don’t judge the quality.it’s pretty ghetto BUT it gets the job done!
He’s the PINNABLE WEEK 2 PLAN!
GOOD LUCK
and remember to email me if you have any questions!!
FIND THE OTHER WEEKS BELOW