First Responder (Support Unit)
Crossan Performance
First Responders, Tactical, Functional Fitness, Strength & ConditioningWelcome to the First Responder (Support Unit) programme, this is focussed on more strength than conditioning, perfect if you're wanting to build more muscle.
If you are looking for a more rounded/balanced programme of strength, conditioning and endurance than try out my FIrst Responder (Front Line) programme, or if you are wanting to build a bigger engine and a solid aerobic base check out my First Responder (Tactical Athlete) programme.
Enjoy!
Prep
A
Upperbody warm up
Complete each movement for 30-60 seconds. - PVC pass overs - PVC strict muscle snatch - Dead Hang + scapular pull ups - Slow push ups - slow ring rows - light dumbbell front raise - light dumbbell side raise - light dumbbell rear fly
B
Bench Press
5 x 1:30 @ 8
C
Incline Bench Press
5 x 1:30 @ 8
D
kneeling land mine press
4 x 1:30 @ 8
E
Dip
4 x 1:30 @ 8
F1
Push Press
3 x 2:00 @ 8
F2
Push-Up
3 x 2:00 @ 14
Prep
A
Upperbody warm up
Complete each movement for 30-60 seconds. - PVC pass overs - PVC strict muscle snatch - Dead Hang + scapular pull ups - Slow push ups - slow ring rows - light dumbbell front raise - light dumbbell side raise - light dumbbell rear fly
B
Deadlift
5 x 1:30 @ 8
C
Weighted Pull Ups
5 x 1:30 @ 8
D
1-Arm DB Row
4 x 1:30 @ 8
E
Hang Clean
4 x 1:30 @ 8
F1
Chin-Up
3 x 2:00 @ 8
F2
Barbell Bicep Curl
3 x 2:00 @ 8
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
Back Squat
5 x 1:30 @ 8
C
Front Squat
4 x 1:30 @ 8
D
Barbell Lunge
4 x 1:30 @ 8
E1
Goblet Squat
3 x 2:00 @ 8
E2
DB Deadlift
3 x 2:00 @ 8
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
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
Bench Press
5 x 1:30 @ 8
C
Weighted Pull Ups
5 x 1:30 @ 8
D
kneeling land mine press
4 x 1:30 @ 8
E
1-Arm DB Row
4 x 1:30 @ 8
F1
Dip
3 x 2:00 @ 8
F2
Chin-Up
3 x 2:00 @ 8
G
Assault Bike
10 x 1:00
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
Back Squat
5 x 1:30 @ 6
C
Deadlift
5 x 1:30 @ 6
D
Barbell Lunge
4 x 1:30 @ 6
E
Front Squat
4 x 1:30 @ 6
Circuit
F
Plank core finisher: (Set a timer for 30 seconds for 12 sets) Perform the following in sequence, one position per 30 seconds, no resting: - left side plank - middle plank - right side plank
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.
Train hard and became the person you would want to come and back you up.
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