CrossFit 920
Coach
Matt Gunville
Features
4 sessions per week
Must use App app to view and log training
Program Training
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Back Squat
5 x 5 @ 60 %
B
Romanian Deadlift
5 x 5 @ 65 %
C
Back Extension
4 x 10
D
Weighted Sit Ups
4 x 12
E
Rear Foot Elevated Split Squat
3 x 16
F
Elevated Single Leg Hip Bridge
3 x 8
Monday
Week 1 Day 2
A
Weighted Strict Pullup
4 x 5
B
Weighted Dips
4 x 8
C
Barbell Bench Press
5 x 5 @ 70 %
D
Standing DB Press
3 x 8
E
Pendlay Row
3 x 10 @ 50 %
F
1-Arm DB Row
3 x 20
G
Hammer Curl
3 x 8
H
DB Tricep Extension
3 x 10
Wednesday
Week 1 Day 4
A
Front Squat
5 x 5 @ 60 %
B
Deficit Deadlift
5 x 5 @ 60 %
C
Barbell Hip Thrust
3 x 8
D
Spread Eagle Situps
3 x 12
E
Weighted Plank Hold
1 x 1:00
Thursday
Week 1 Day 5
A
Pull-Up
4 x 10
B
Bench Dips
4 x 10
C
Strict Press
5 x 5 @ 70 %
D
Incline Bench Press
3 x 8
E
Pendlay Row
3 x 10 @ 60 %
F
Rear Delt Face Pulls
3 x 10
G
Barbell Bicep Curl
3 x 10
H
DB Tate Press
3 x 10
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