First Responder (Front Line)
Crossan Performance
Tactical, First Responders, Functional Fitness, Strength & ConditioningWelcome to the First Responder 'Frontline' programme. The First Responder series is aimed at any first responder/Police/Firefighter/Paramedic/Military unit, the 'Front Line' Programme is aimed at any of those who are on a response/high physical activity type role and are wanting a balanced physical preparedness programme to get them fit and keep them fit.
Because every day as a first responder is the day you need to perform.
Prep
A
Lower body warm up
30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings
B
Ruck/Pack walk
1 x 60:00 @ 30 %
Prep
A
Warm up
With purpose, move through the following movements carefully, 30-60 seconds each movement. - Crossed T pose - Supline twist alternating - PVC pass overs - PVC strict muscle cleans - Dead hang/scapular pulls - Inche worm to push up - Baby makers - air squat to reverse lunge each leg
B
Bench Press
5 x 4 @ 40, 45, 50, 55, 60 %
C
Bench Press
6 x 1:30 @ 70, 70, 75, 75, 80, 80 %
D1
Pull-Up
4 x 1:30 @ 8
D2
Push-Up
4 x 1:30 @ 15
Circuit
E
Amrap Style (8-9/10 Effort) 30 Seconds on, 90 seconds off x 8 Alternating between the following sets: Set 1: Max machine cals Set 2: Alternating single arm dumbbell snatches (15/22.5kg)
Prep
A
Lower body warm up
30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings
B
Run
1 x 30:00
A
Heroic Warm-up
For Completion
B
Deadlift
5 x 4 @ 40, 45, 50, 55, 60 %
C
Deadlift
6 x 1:30 @ 70, 70, 75, 75, 80, 80 %
D1
Dip
4 x 1:30 @ 8
D2
Ring Rows
4 x 1:30 @ 12
Circuit
E
2 minutes on, 2 minutes off x 6 sets Alternating between the following sets: Set 1: 200m Kettlebell farmers carry (16/24kg) Set 2: Wall walks/burpees (Effort 6-7/10)
Prep
A
Lower body warm up
30-60 seconds per movement. - ankle circles - Baby makers - calf raises - walking lunges - air squats - hip thrusts/bridges - Alternating lateral leg swings
B
Run
2 x 20:00
Prep
A
Full body warm up
With purpose, move through the following movements carefully, 30-60 seconds each movement. - Crossed T pose - Supline twist alternating - PVC pass overs - PVC strict muscle cleans - Dead hang/scapular pulls - Inche worm to push up - Baby makers - air squat to reverse lunge each leg
B
Back Squat
5 x 4 @ 40, 45, 50, 55, 60 %
C
Back Squat
6 x 1:30 @ 70, 70, 75, 75, 80, 80 %
D1
Chin-Up
4 x 1:30 @ 6
D2
Standing DB Press
4 x 1:30 @ 8
Circuit
E
10 minutes on, 4 minutes off x 3 sets Alternating between the following sets Set 1: (AMRAP Style) - 12 machine cals/200 metre run - 9 box jump overs - 6 burpees Set 2: - 12 machine cals/ 200m run (Try use different machine if using machine) - 9 push ups - 6 dumbbell box step ups (15/22.5kgs) Set 3: - 12 machine cals/ 200m run (try using different machine if using machine - 9 butterfly sit ups - 6 single arm alternating dumbbell snatches (15/22.5kg)
A
Coach "Baz"
Coach Baz is a current serving Constable in the New Zealand Police. He has served on the front line as a general duties Constable in several capacities including higher duty tactical elements. He has ample experience with training for selection courses within the Police and has also competed in Crossfit competitions, Martial arts and Multi sport competitions.
GET THE PEOPLE YOU SERVE HOME SAFE TO THEIR FAMILIES.
Get First Responder (Front Line)
