PARADOX CrossFit 12 weeks Open Prep

PARADOX performance

Functional Fitness
Coach
PEDRO TIRADO

This is a twelves weeks program for those who are seeking to get to the next level of Fitness; this program will push you, test you, and build that overall inner warrior in you. Our Mission is to give you the tools to win any competition that you have in mind to do using the main core that is Functional Fitness.

$25
Get PARADOX CrossFit 12 weeks Open Prep
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PARADOX Benefits
This is a intermate to advance Functional Training Program ready to hit the weight and prepare you for any competition that you want to pursue
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Our Mission
Our mission is to provide aspiring competitive bodybuilders and CrossFit athletes with the most advanced and personalized training programs available. We prioritize precision in program design, nutritional guidance, and expert insights to propel athletes toward their zenith of performance."
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OUR VISION
"We envision a world where every competitive bodybuilder and CrossFit athlete has the tools and support they need to achieve greatness. Our vision is to be the leading force in elevating athletic performance, guiding individuals to sculpt their ultimate physiques and excel in the most challenging of athletic domains.
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BENEFITS
Welcome to our cutting-edge training programs, meticulously crafted to elevate competitive bodybuilders and CrossFit athletes to the zenith of their performance. We understand that your commitment to excellence demands a training regimen that goes beyond the ordinary, and that's exactly what our programs, powered by Train Heroic, are all about.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background; and advance workouts comp
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // plates // DB's // bike // rowing // rack for pull ups, squat racks // gymnastic ring // jump rope
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Shoulder extension, external rotation

3 x 10 @ 25 lb

B

Med Ball Squat Throw (non counter)

3 x 4 @ 20 lb

C

Snatch Balance

5 x 2 @ 65 %

D

Squat Snatch

6 x 2 @ 65 %

E

Back Squat

6 x 3 @ 70 %

F

Strict Press

4, 3, 2, 2 @ 50, 55, 60, 60 %

Conditioning

G

beginner #1

AMRAP 15 MINUTES 5 SQUAT SNATCHES #115 (55% OF 1RM) 10 HAND RELEASED PUSH UPS 25 CAL ROW( SPRINT)

Monday
Week 1 Day 2

A

Heroic Warm-up

1 x 1:00

B

Clean Complex #1

2, 2, 1, 1, 1 @ 65 %

C

Clean & Jerk

6 x 2 @ 65 %

Conditioning

D

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009. 5 RFT: 12 Deadlifts 155/105# 9 Hang Power Cleans 6 Push Jerks

E

Handstand Push-Up

5 x 12

for time core

F

FOR TIME 5 rounds 200 m run 10 dumbell thrusters 10 toes to bar

G

1-Arm DB Row

3 x 15

H

Bench Press

3 x 15

I

Seated Cable Row

3 x 15

J

Calf Raise

5 x 25

Conditioning

K

ARMS CIRCUIT#1

AMRAP 10 MINUTES 10 BICEP CURLS BARBELL 10 SKULL CRUSHER 10 HAMMER CURL 10 CLOSE GRIP BENCH PRESS 10 REVERSE GRIP CURL

L

Sit-up

4 x 25

MIDLINE CONDITION

M

8 ROUNDS 10 CAL SKI 10 GHD SIT UPS

Tuesday
Week 1 Day 3

A

Pass-Through

3 x 5

B

Burgener Warmup

3 x 0:30

C

Snatch Complex #2

2, 2, 1, 1, 1 @ 50, 50, 55, 56, 58 %

D

Power Snatch

5 x 2 @ 65 %

E

Front Squat

4 x 10 @ 65 %

F

Muscle Up Drills

2 x 1:00

G

Kipping Ring Muscle-Up

4 x 5

BEGINNER #3

H

10 MINUTES 25 CAL ROW 15 POWER SNATCHES 95,65 #45% OF 1RM 25 CAL ROW 10 POWER SNATCHES 115,105 #50 OF 1RM 25 CAL ROW 5 POWER SNATCHES 135,115 #55-60 OF 1RM

Conditioning

I

BEGINNER #4

10 MINUTES AMRAP 3 RING MUSCLE UPS 20 CAL SKI 12 GHD SIT UPS

Conditioning

J

BODYBUILDING #1

BODYBUILDING CIRCUIT 10 DUMBELL BENCH PRESS 10 DUMBELL BEND OVER ROW 10 INCLINE DUMBELL FLY 10 REAR DELT FLY

Conditioning

K

ARMS CIRCUIT#1

AMRAP 10 MINUTES 10 BICEP CURLS BARBELL 10 SKULL CRUSHER 10 HAMMER CURL 10 CLOSE GRIP BENCH PRESS 10 REVERSE GRIP CURL

Conditioning

L

800m Run

Perform 5X 800m Run. REST 1:1

Wednesday
Week 1 Day 4

A

400 m repeats

2:15, 2:15, 2:15, 2:15, 1:15, 2:00, 1:30, 2:20

B

1600 M Run

AMRAP 20 MINUTES TEST

C

200 M ROW 50 FT OVER HEAD YOKE CARRY 5 SAND BAG OVER YOKE

D

L-Sit

5 x 1:00

E

GHD Sit-Up

4 x 25

Thursday
Week 1 Day 5

A

Burgener Warmup

3 x 1:30

B

2 Power Cleans + 3 Push Jerk

4, 4, 3, 2, 2, 1 @ 55, 60, 60, 62, 65, 65 %

C

Power Clean

4 x 2 @ 65 %

D

Clean Pull

5 x 2 @ 75 %

death by wall balls

E

AMRAP 20 MINUTES 15 box jumps over 5,10,15,20......... wall balls

F

Bench Press

5 x 5 @ 65 %

G

Bent Over Row

4 x 15

upper body #1

H

AMRAP 15 minutes 10 reps ring dips chin ups DB pull over

Conditioning

I

ARMS CIRCUIT#1

AMRAP 10 MINUTES 10 BICEP CURLS BARBELL 10 SKULL CRUSHER 10 HAMMER CURL 10 CLOSE GRIP BENCH PRESS 10 REVERSE GRIP CURL

J

Rowing

800, 400, 800, 400, 800, 400, 800, 400

Friday
Week 1 Day 6

A

Burgener Warmup

3 x 1:00

B

Tall Jerk

3, 2, 2, 2, 2 @ 50, 55, 56, 58, 58 %

C

Jerk

4 x 2 @ 65 %

D

Pause Back Squat

4 x 8 @ 65 %

E

Chest-to-bar pull-up

6 x 10

Conditioning

F

amrap 10 minutes x 2 rounds

8 chest to bar 10 push jerks 200 m row #115,95 elite 135,115

G

DB Bench Press

4 x 10

H

Lat Pulldown

4 x 10

I

Seated Cable Row

3 x 12

Conditioning

J

ARMS CIRCUIT#1

AMRAP 10 MINUTES 10 BICEP CURLS BARBELL 10 SKULL CRUSHER 10 HAMMER CURL 10 CLOSE GRIP BENCH PRESS 10 REVERSE GRIP CURL

K

Calf Raise

4 x 25

L

Run

600, 400, 200, 600, 400, 200

Saturday
Week 2 Day 0
Coach
More from PARADOX performance
coach-avatar PEDRO TIRADO

CF OLV1 ISAA PERSONAL TRAINER ISAA SPORT NUTRITION COACH

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Paradox CrossFit Open Prep Powered by PERFORMANCEA

**Our Commitment to Excellence** At the heart of our mission and vision is an unwavering commitment to excellence. We pledge to uphold the highest standards in all that we do, from the training programs we offer to the support and guidance we provide to ou

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FAQs
Who I am ?
My name is Pedro Tirado from Puerto Rico Started at Bodybuilding at 2013 as a rookie competed at 4 shows won 1 overall, 2 at my first show and top 5 in the men physique division. competed at the Rebook Titan race in Puerto Rico. started CrossFit at 2014 were a hobby became my passion. Join Paradox
The Proof
verified-athlete-avatar Kaileb Gillingham

PARADOX Athlete

Verified Athlete

"if its easy I dont want it"

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