PARADOX CrossFit 12 weeks Open Prep
PARADOX performance
Functional FitnessThis 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.
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)
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
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
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
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
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
PEDRO TIRADO
CF OLV1 ISAA PERSONAL TRAINER ISAA SPORT NUTRITION COACH
**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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Kaileb Gillingham
PARADOX Athlete
Verified Athlete"if its easy I dont want it"
