Unlock Your Full Potential with Our Phase 12 CrossFit Strength Program
Are you ready to take your fitness to the next level? Our Phase 12 CrossFit Strength Program is meticulously designed to help athletes build unprecedented strength, enhance conditioning, and achieve peak performance. Whether you're a seasoned CrossFitter or a dedicated athlete looking to diversify your training, this 12-week program is your gateway to transformative results.
A
snatch warm up
3 x 3
B
Snatch
5 x 3 @ 70, 70, 70, 70, 80 %
C
USAW Clean and Jerk
5 x 3 @ 70, 70, 70, 70, 80 %
D
Overhead Squat
3 x 8 @ 65 %
E
Bench Press
4 x 10
F
Bent Over Row
4 x 10
G
DB Arnold Press
4 x 10
H
Barbell Bicep Curl
3 x 12
I
Tricep Pushdown
3 x 12
A
dynamic warm up
3 x 5
Conditioning
B
Diane
For time: 21-15-9 Deadlifts (225/155#) Handstand Push-Ups
C
muscle up warm up
3 x 5
D
snatch warm up
3 x 2
Conditioning
E
Conditioning (EMOM 30 mins)
- Minute 1: Calorie Row - Minute 2: Max Snatches (95 lbs) - Minute 3: Max Bar Muscle-Ups
F1
Bench Press
3 x 12
F2
Bent Over Row
3 x 12
G1
Incline DB Bench Press
4 x 15
G2
1-Arm DB Row
4 x 15
H
Lat Pull Downs
3 x 15
I
cable fly
3 x 12
A
dynamic warm up
3 x 5
B
hand stand walks progression
3 x 3
C
Kipping Ring Muscle-Up
3 x 2
5 rounds for time
D
- Handstand Walk: 5x20 feet - Ring Muscle-Ups: 5x5
EMOM x 30 minutes
E
- Minute 1: Calorie Row - Minute 2: Max Snatches (95 lbs) - Minute 3: Max Bar Muscle-Ups
F
Back Squat
5 x 5
G
Front Squat
3 x 8
H
smith machine calve raise
3 x 15
I
seated calf raises
3 x 12
A
Rowing
1 x 1000
B
dynamic warm up
3 x 3
C
clean warm up
3 x 4
5 rounds for time
D
- Deadlifts: 5x5 - Bench Press: 5x10 - Bent-Over Rows: 5x10 - Overhead Press: 5x12 this workout you should be warming up until a rep range that only let you do the required rep schemes Dont ego lift the focus is perfect form
Armrap 20 minutes
E
AMRAP 20 minutes: - 10 Power Cleans (135/95 lbs) - 15 Box Jump Overs (24/20 inches) - 20 Wall Balls (20/14 lbs)
Prep
A
Dynamic Warm-Up (10 min)
3 min brisk walk or light jog. 2 rounds of lunges, bodyweight squats, and leg swings
Prep
B
Dynamic Warm-Up
2 rounds of 10 air squats, 10 arm circles (each direction), 10 leg swings (each leg)
C1
Back Squat
6 x 12 @ 75 %
C2
Front Squat
4 x 10 @ 75 %
D
Deadlift
2, 2, 2, 2, 2, 12 @ 90, 92, 94, 95, 96, 52 %
E
Barbell Bicep Curl
4 x 12
F
Alternating DB Hammer Curl
4 x 12
G
reverse grip curl
3 x 8
H
Tricep Pushdown
4 x 12
I
Close Grip Bench Press
4 x 12
J
Dip
5 x 8
Enhanced Strength: Build muscle mass and power. Improved Endurance: Boost cardiovascular health and stamina. Better Flexibility: Optimize movement patterns and reduce injury risk. Greater Confidence: Achieve personal records and surpass fitness goals.
Get CrossFit strength Part 2