CrossFit Canvas
General Fitness, Strength & Conditioning4 Week All Bodyweight program Includes: 4 days of workouts per week and requires no equipment and can be done anywhere you have a little bit of room to workout in place.
All the movements include demo videos.
You can time your daily workouts to see weekly progress each week and see improvements in each of the bodyweight movements.
Level Two Body Weight Program has an initial primal bodyweight warm-up/ timed workout that you can complete at the beginning of your workout or at the end depending on your desired workout intensity. The program also includes all bodyweight movements with sets and reps to perform a full workout each day.
Features4 sessions per week
Must use App app to view and log training
Program Training
Primal Movement Activation #1
A
x25 - Jumping Jack :30 seconds - High Knee's in place :30 seconds - Both feet, linear line hop x15 - Air Squat x5 - Linear (Forward & Reverse) Lunges 5 each leg (20total ) x5 each leg - Atlas lunge w/ rotation ( Rotate over front knee) x3 each - Elbow tuck hamstring w/ hinge toe touch x10 - Tempo Push-Ups Level 1: Complete each set of movements (1)time before continuing onto Strength portion of Workout. Level 2: Complete each set of movements (2 )times before continuing onto Strength portion of Workout. Level 3: Complete each set of movements (3)times before continuing onto Strength portion of Workout.
B1
Air Squat
4 x 10 @ 3:30
B2
Push-Up
5 x 8 @ 2:20
B3
Plyo Lunge
3 x 10 @ 1:40
B4
Glute Bridge
10 x 5
C1
Plank
4 x 0:30
C2
Sit-up
3 x 10 @ 1:00
D
Post workout stretching #1
Primal Movement Activation #2
A
X25 - Crossover Jacks :30 Sec - Alternating High-knee skip :15 each - Lateral Singe leg line hop :30 - Lateral both leg line hop x15 - Air Squat w/Pause x10 - Lateral Lunge each way x10 - Forward Lunge w/thoracic rotation x10 - Tricep Push-up Level 1: Complete each set of movements (1)time before continuing onto Strength portion of Workout. Level 2: Complete each set of movements (2 )times before continuing onto Strength portion of Workout. Level 3: Complete each set of movements (3)times before continuing onto Strength portion of Workout.
B1
Lateral Bound
3 x 10 @ 0:45
B2
2-Step Lateral Shuffle
3 x 8 @ 1:00
C1
Split Jump
3 x 10 @ 1:40
C2
Walking Lunges
3 x 16 @ 1:40
C3
Burpee
5 x 5 @ 1:40
C4
Wall Sit
3 x 1:00
D1
Bicycle Sit-Ups
4 x 0:30
D2
Side Plank
4 x 0:30
E
#2 Post workout Stretching
Primal Muscle Activation #3
A
x25 - Seal Claps :30 sec - Alternating Heel-ups :15 sec - Linear Single Leg line hop (each leg) x20 - Lateral Skier hops w/ control x15 - Air Squat w/Tempo x10 - Continuous Forward/Reverse Lunges (each leg) x5 - Forward Hamstring Stretch ( each leg) x10 - Moving push-ups Level 1: Complete each set of movements (1)time before continuing onto Strength portion of Workout. Level 2: Complete each set of movements (2 )times before continuing onto Strength portion of Workout. Level 3: Complete each set of movements (3)times before continuing onto Strength portion of Workout.
B1
Air Squat
4 x 10 @ 1:40
B2
Push-Up
5 x 5 @ 1:40
B3
Plyo Lunge
3 x 10 @ 1:40
B4
Glute Bridge
10 x 5
C1
Plank
4 x 0:30
C2
Sit-up
3 x 10 @ 1:40
C3
Mountain Climber
3 x 0:30
D
Lunge Stretch
3 x 0:15
Primal Muscle Movement Activation #1
A
x25 - Jumping Jack :30 seconds - High Knee's in place :30 seconds - Both feet, linear line hop x15 - Air Squat x5 - Linear (Forward & Reverse) Lunges 5 each leg (20total ) x5 each leg - Atlas lunge w/ rotation ( Rotate over front knee) x3 each - Elbow tuck hamstring w/ hinge toe touch x10 - Tempo Push-Ups Level 1: Complete each set of movements (1)time before continuing onto Strength portion of Workout. Level 2: Complete each set of movements (2 )times before continuing onto Strength portion of Workout. Level 3: Complete each set of movements (3)times before continuing onto Strength portion of Workout.
B1
Lateral Bound
3 x 10 @ 0:45
B2
2-Step Lateral Shuffle
3 x 8 @ 1:00
C1
Split Jump
3 x 10 @ 1:40
C2
Walking Lunges
3 x 16 @ 1:40
C3
Burpee
5 x 5 @ 1:40
C4
Wall Sit
3 x 1:00
D1
Bicycle Sit-Ups
4 x 0:30
D2
Side Plank
4 x 0:30
E
Kneeling Hip Flexor Stretch
2 x 0:10
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)
