CrossFit strength Part 2

PARADOX performance

Functional Fitness, Functional Training, Bodybuilding

Coach

PEDRO TIRADO

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.

$30

Get CrossFit strength Part 2

Choose Our Phase 12 CrossFit Strength

Comprehensive Strength and Conditioning Workouts: Each week, you’ll engage in a dynamic mix of strength training and conditioning workouts that target different muscle groups. Our program ensures you never hit a plateau, constantly challenging your body to adapt and grow stronger.

Progressive Overload

We employ a scientifically-backed approach to progressively increase the intensity of your workouts. This method guarantees continuous strength gains and improved endurance over the 12-week cycle.

Variety and Fun

Say goodbye to monotonous routines. Our program features a diverse array of exercises, including deadlifts, power cleans, kettlebell swings, thrusters, and more. Every workout is unique, keeping you motivated and excited for what's next.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer,

Equipment

Required

barbell // weight // DB // pull ups bar // squat racks // safety bars // KB's // bike ergs // rowing machine // box

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

snatch warm up

3 x 3

Snatch

5 x 3 @ 70, 70, 70, 70, 80 %

USAW Clean and Jerk

5 x 3 @ 70, 70, 70, 70, 80 %

Overhead Squat

3 x 8 @ 65 %

Bench Press

4 x 10

Bent Over Row

4 x 10

DB Arnold Press

4 x 10

Barbell Bicep Curl

3 x 12

Tricep Pushdown

3 x 12

Monday

Week 1 Day 2

dynamic warm up

3 x 5

Conditioning

Diane

For time: 21-15-9 Deadlifts (225/155#) Handstand Push-Ups

muscle up warm up

3 x 5

snatch warm up

3 x 2

Conditioning

Conditioning (EMOM 30 mins)

- Minute 1: Calorie Row - Minute 2: Max Snatches (95 lbs) - Minute 3: Max Bar Muscle-Ups

Bench Press

3 x 12

Bent Over Row

3 x 12

Incline DB Bench Press

4 x 15

1-Arm DB Row

4 x 15

Lat Pull Downs

3 x 15

cable fly

3 x 12

Tuesday

Week 1 Day 3

dynamic warm up

3 x 5

hand stand walks progression

3 x 3

Kipping Ring Muscle-Up

3 x 2

5 rounds for time

- Handstand Walk: 5x20 feet - Ring Muscle-Ups: 5x5

EMOM x 30 minutes

- Minute 1: Calorie Row - Minute 2: Max Snatches (95 lbs) - Minute 3: Max Bar Muscle-Ups

Back Squat

5 x 5

Front Squat

3 x 8

smith machine calve raise

3 x 15

seated calf raises

3 x 12

Wednesday

Week 1 Day 4

Thursday

Week 1 Day 5

Rowing

1 x 1000

dynamic warm up

3 x 3

clean warm up

3 x 4

5 rounds for time

- 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

AMRAP 20 minutes: - 10 Power Cleans (135/95 lbs) - 15 Box Jump Overs (24/20 inches) - 20 Wall Balls (20/14 lbs)

Friday

Week 1 Day 6

Prep

Dynamic Warm-Up (10 min)

3 min brisk walk or light jog. 2 rounds of lunges, bodyweight squats, and leg swings

Prep

Dynamic Warm-Up

2 rounds of 10 air squats, 10 arm circles (each direction), 10 leg swings (each leg)

Back Squat

6 x 12 @ 75 %