CrossFit Canvas

Strength & Conditioning, Football , Basketball, Strongman, Weightlifting, Functional Training
Coach
Jonathan williams

5 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.

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Raw Iron Gym : Week 1 Day 1

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

Monday
Raw Iron Gym : Week 1 Day 2

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

Wednesday
Upper Body Day #1 (Push)

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

Thursday
Leg Day #1

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.

Friday
Upper Body (Push, Vertical, Horizontal)

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

Coach
coach-avatar 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)

Raw Iron Strength