ABOUT THE BOX PROGRAM

Welcome and Thank you for choosing the CrossLIFTR program, this program I designed to reflect a similar style of which I train 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,

OLYMPIC LIFTING

GYMNASTICS TRAINING

MOBILITY

This Plan is ideal for anyone that trains at a 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. (Please note you will need to at-least be familiar with these basic movements although scaled options are provided)

I have written the CrossLIFTR Program to reflect how I believe everyone at a 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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SAMPLE WORKOUT;

WARM UP:

Assault Bike: 20sec on @80% effort | 20sec off x 8

20 bodyweight squat

5 Walkouts

12 Cossack squats

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts 

 

MAIN WORKOUT:

3RM FRONT SQUAT 15mins Build up to 3 rep max

1^st Set  - 15reps

2^nd set - 12 Reps

3^rd Set - 10 reps

4^th - 6 reps

5^th - 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

1^st set x 12,

2^nd Set x 8,

3^rd set x 6 reps,

 

WORKOUT 4:  ASSAULT BIKE AKA DEVIL BIKE TEST:

1. 30sec on : 30sec off x 4 @ 60% effort
2. 10Mins MAX Cal (as many calories as possible in 10mins)

  

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