CrossFit Canvas
General Fitness, Strength & Conditioning, Weightlifting, Bodybuilding, Power Sports , Functional Fitness4 Week Functional Strength Program is an introduction to functional fitness. The program includes 5 different functional workouts each week and has demo videos for all movements, it also includes a short conditioning warm-up piece that varies day to day and each week.
Workouts are broken up into Strength and Accessory movements each day. Throughout a full week of workouts, you will get movements that focus on every important functional primal mover, which include Squats, Lunges, Pressing, Pulling, Running, Hinging or lifting, and Rotational work, everything that each person does on a daily basis outside of the gym.
This 4-week workout program stays between 45% & 65% of an individual 1 rep max, so we are focusing on building basic Strength as well as Hypertrophy (Muscle Growth).
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate
Conditioning
B
Slow Pace Movement: Min of 10 reps for each stretch. Fast Pace Movement: min of 15-20 Seconds each.
C1
Tempo Back Squat
3 x 6 @ 40 %
C2
Back Squat
4 x 8 @ 45 lb
C3
Shoulder to Overhead
6, 6, 8, 8, 8, 8 @ 40, 40, 45, 45, 45, 45 %
C4
Barbell Z-Press
5 x 6 @ 45 %
D1
Weighted Lunges
6 x 8 @ 45 %
D2
Leg Extension
12, 12, 10, 10, 8, 8 @ 45 %
E1
DB Seated Arnold Press
6 x 8 @ 45 %
E2
DB Front Raise
12, 12, 12, 10, 10, 10 @ 45 %
E3
(A) KB Bottoms Up Press
5 x 10 @ 45 %
A1
Bench Press
6, 6, 6, 8, 8, 8, 8, 8 @ 45 %
A2
(A) Barbell Landmine Press (Half Kneeling)
6, 6, 6, 8, 8, 8, 8 @ 45 %
A3
Decline DB Bench Press
6, 6, 6, 8, 8, 8, 8
B1
Single Arm DB bench press
6 x 8
B2
Waiter's Walk
5 x 1 @ 100
B3
Iso Hold DB Curl
5 x 5
B4
DB Tricep Extension
6 x 10 @ 45 %
B5
Tricep Rope Pulldowns
15, 15, 15, 15, 15, 25, 25
B6
Single Arm Farmer Walk
5 x 100
A1
Deadlift
5 x 8 @ 45 %
A2
Sumo Deadlift
4 x 6 @ 45 %
A3
Pull-Up
6, 6, 6, 8, 8, 8, 8, 8
B1
Machine Seated Hamstring Curls
8, 8, 8, 8, 6, 6, 6
B2
Lying Leg Curl
8, 8, 8, 8, 6, 6, 6
B3
Lat Pulldown
8, 8, 8, 8, 6, 6, 6 @ 45 %
B4
Seated Cable Row
8, 8, 8, 8, 6, 6, 6 @ 40 %
B5
GHD Hip Extension
8, 8, 8, 8, 6, 6, 6
B6
Glute Bridge
12, 12, 12, 10, 10, 10
B7
1-Arm DB Row
8, 8, 8, 8, 6, 6, 6 @ 40, 40, 40, 40, 45, 45, 45 %
A1
Snatch
4, 4, 4, 3, 3, 3, 2, 2, 2 @ 45 %
A2
DB Snatch
8, 8, 8, 8, 6, 6, 6, 6 @ 45 %
A3
Front Squat
6, 6, 6, 8, 8, 8, 8 @ 45 %
B1
DB Push Press
8, 8, 8, 6, 6, 6 @ 45 %
B2
DB Lateral Raise
8, 8, 8, 6, 6, 6 @ 45 %
B3
Step-Ups
10, 10, 10, 8, 8, 8 @ 45 %
B4
DB Reverse Lunge
10, 10, 10, 8, 8, 8 @ 45 %
B5
Half Kneeling DB Press
8, 8, 8, 6, 6, 6
B6
Glute Kickback (Cable)
15, 15, 12, 12, 10, 10
A1
Incline Bench Press
6, 6, 6, 8, 8, 8 @ 45 %
A2
Inverted Rack Rows
10, 10, 8, 8, 6, 6
A3
Hammer Curl
6, 6, 6, 8, 8, 8
A4
Dip
8, 8, 8, 6, 6, 6
B1
Incline DB Bench Press
8, 8, 8, 6, 6, 6
B2
Plank
5 x 0:30
B3
Torso Rotation (Barbell)
20, 20, 16, 16, 12, 12
B4
Tricep Pushdown
12, 12, 12, 10, 10, 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)
