CrossFit Canvas
Strength & Conditioning, Football , Basketball, Strongman, Weightlifting, Functional Training5 Days of workouts each week with varying strength cycles throughout the 8 Week Workout Program.
Equipment Needed: Dumbbells, Barbell's, Kettlebell's, Access to Machine weights such as hamstring machine, elastic bands for assistance work. Most equipment needed can be found at most traditional gyms.
Workouts are split into upper and lower body emphasis days, with accessory work spread throughout the week.
Features5 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
1. Run - Each minute +0.5mph for 6minutes - 6.5mph for two minutes
B1
Back Extension
3 x 15
B2
Prone Machine Hamstring Curl
40, 45, 50 @ 15, 12, 10
B3
Lying Leg Curl
15, 12, 10 @ 40, 45, 50 %
B4
Dumbbell RDL
4 x 10
B5
Band Pull-Apart
3 x 20
B6
Good Morning
5 x 12 @ 40 %
B7
Front Squat + Back Squat
10 x 2 @ 4
B8
Banded Bench Press
10 x 3 @ 45 %
B9
Incline DB Bench Press
2 x 20
B10
DB Tricep Extension
3 x 15
Bike Warm-up
A
6 Minutes on assault bike - Alternating 1minute intervals, between moderate and fast intensity.
B1
Reverse Hyperextension
3 x 15
B2
Back Extension
3 x 10 @ 0:03
B3
Good Morning
12, 12, 10, 10, 8, 8 @ 45, 45, 50, 50, 55, 55 %
C1
1-Arm KB Front Rack Carry
5 x 1
C2
KB Russian Twist
5 x 20
C3
Sit-up
4 x 15
D1
Banded Deadlift
5, 5, 5, 4, 4, 4, 3, 3, 3, 3 @ 40, 40, 40, 45, 45, 45, 50, 50, 55, 55 %
D2
Banded Bench Press
10 x 3 @ 40 %
D3
Banded Bench Press
4 x 3 @ 40 %
D4
Incline DB Bench Press
3 x 20 @ 40 %
E1
DB Tricep Extension
3 x 12 @ 45 %
E2
Tricep Pushdown
1 x 50
Quote of the Day
F
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.†- Arnold Schwarzenegger, seven-time Mr. Olympia
A1
Banded Pull-Aparts Circuit
4 x 15
A2
Push-Up
5 x 5
B1
Russian Twist
3 x 20
B2
Lying Leg Raise On Bench
3 x 16
B3
Reverse Sit-up
3 x 10
C1
Banded Bench Press
10 x 3 @ 45 %
C2
Banded Bench Press
6 x 3 @ 45 %
D1
Incline DB Bench Press
2 x 20 @ 40 %
D2
DB Bench Press
2 x 15 @ 45 %
E1
(A) Barbell Landmine Press (Half Kneeling)
4 x 6
E2
DB Front Raise
6 x 10
F1
DB Tricep Extension
4 x 12 @ 45 %
F2
DB Tricep Extension
F3
Tricep Pushdown
50, 25, 25
F4
Banded Tricep Pushdown
3 x 25
G1
banded bicep curl
3 x 25
G2
banded bicep curl
4 x 15
G3
DB Bicep Curls
3 x 10
Warm-up
A
1. Run 6 Minutes 2. From start +1.0mph every :90 3. Then 2minutes at 6.5
Dynamic Stretching
B
1. Quad Stretch 2. Knee to Chest 3. Hurdle Stretch 4. Groin Stretch 5. Elbow tuck, Hamstring 6. Lateral lunge 7. Lunge W/ Rotation
C1
Back Extension
15, 15, 12, 12, 10, 10
C2
Lying Leg Curl
15, 12, 10 @ 40, 45, 50 %
C3
Prone Machine Hamstring Curl
15, 12, 10 @ 40, 45, 50 %
D1
Back Squat
6, 6, 6, 5, 5, 5, 4, 4, 3, 3 @ 55, 65, 65, 70, 70, 75, 75, 80, 80, 85 %
D2
DB Lunges
3 x 20
D3
DB Lunges
3 x 20
D4
Goblet Squat
3 x 10
D5
Air Squat
5 x 20
Abs/Core
E
Pick two ab/core exercises of your choice (planks, MB, twists, sit ups, side, roll outs, etc.). 3 sets of both exercises.
1k Row
A
Perform 1000m Row. Leaderboard instructions: Record total time.
B1
Russian Twist
3 x 30
B2
Plank
3 x 0:30
B3
Lying Leg Raise On Bench
3 x 10
B4
DB Overhead Carry
3 x 1 @ 50 %
C
Bench Press
10, 10, 8, 8, 6, 6, 4, 4 @ 45, 45, 50, 50, 55, 55, 60, 60 %
D
DB Military Press
10, 20, 10, 10, 10, 20, 10, 10 @ 45 %
E1
Incline DB Bench Press
8, 8, 6, 6, 20, 20 @ 50, 50, 55, 55, 40, 40 %
E2
DB Bench Press
8, 8, 6, 6, 20, 20 @ 50, 50, 55, 55, 40, 40 %
F1
DB Tricep Extension
5 x 10 @ 50 %
F2
Tricep Rope Pulldowns
20, 20, 20, 50, 50
F3
Tricep Pushdown
3 x 20
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
