ABOUT THE CROSSFIT BOX PROGRAM
Welcome and Thank you for choosing the CrossLIFTR program, this program I designed to reflect a similar style of which I train, which is a mixture of Bodybuilding and Crossfit Training aka CrossLIFTR. The plan includes and focuses on;
TEST WEEK (Testing your 1Rep Max on a few Lifts, Max effort on certain movements, Aerobic/Endurance and Lactate Test)
BODYBUILDING / STRENGTH TRAINING,
METABOLIC CONDITIONING (METCON),
FUNCTIONAL AND AEROBIC/ENDURANCE TRAINING,
This Plan is ideal for anyone that trains at a Crossfit Box and the aim of the 10 week program is to help you build lean muscle mass (Hypertrophy training), improve on your aerobic and endurance capacity with Metabolic conditioning and help build overall Strength with some low Volume Strength Training. The plan includes a lot of accessory and functional Workouts to improve every aspect of your training from Olympic lifting to Gymnastics.
I have written the CrossLIFTR Program to reflect how I believe everyone at a Crossfit box should train especially when it comes to Strength Training, a lot more emphasis on free weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension (TUT/TEMPO) during bodybuilding training, creating conditioning workouts that would really test and help improve your overall fitness level and Functional/mobility workouts to build a strong foundation.
The Training Timetable requires Minimum 5 days of training and 2 day’s rest.
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Assault Bike: 20sec on @80% effort | 20sec off x 8
20 bodyweight squat
12 Cossack squats
12 lying banded leg raises each leg
12 banded Scapula Retractions
12 Banded Pull Aparts
3RM FRONT SQUAT 15mins Build up to 3 rep max
1st Set - 15reps
2nd set - 12 Reps
3rd Set - 10 reps
4th - 6 reps
5th - 3 reps
*try and beat your 3RM if you can.
WORKOUT 2: 1RM BARBELL PUSH PRESS
10mins to Build up to your 1 rep max
WORKOUT 3: BARBELL HIP THRUSTS
1st set x 12,
2nd Set x 8,
3rd set x 6 reps,
WORKOUT 4: ASSAULT BIKE AKA DEVIL BIKE TEST:
- 30sec on : 30sec off x 4 @ 60% effort
- 10Mins MAX Cal (as many calories as possible in 10mins)
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