CrossFit Canvas

General Fitness, Strength & Conditioning, Weightlifting
Coach
Jonathan williams

General Fitness Programs provides 6 full workouts each week. It is split up into different body part emphasis days, with 3 lower body oriented workouts and 3 upper body oriented workouts. Each workout includes warm-ups, short conditioning/body temperature increase, and also core/ab work as well.

Features
6 sessions per week
Must use App app to view and log training
Program Training
$25
Get Beginner Strength Program
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Sample Week
Week 1 of 4-week program
Sunday
#1: Dynamic Warm-up Variations (intermediate)

#1 Dynamic Muscle Activation (Stretching)

A

Slow Pace Movement: Min of 10 reps for each stretch. Fast Pace Movement: min of 15-20 Seconds each.

B1

Jumping Jacks / Seal Jacks / Crossover Jacks

1 x 25

B2

Air Squat

1 x 10

B3

Alternating Bodyweight Lunge

1 x 10

Conditioning

C

- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate

Sunday
Strength & Condition Program: Week 1 Day 1

A

Goblet Squat

3 x 10

B

GHD Hip Extension

3 x 10

C

Leg Extension

3 x 10

D

DB Deadlift

3 x 10

E

Goblet Goodmorning

3 x 10

F

Alternating Bodyweight Lunge

3 x 12

G

Med Ball Twists

3 x 12

H

Plank

4 x 0:30

I

Cool Down

3 x 10

Monday
#2: Dynamic Warm-up Variations (intermediate)

#2 Dynamic Muscle Activation (Stretching)

A

Slow Pace Movement: Min of 10 reps for each stretch. Fast Pace Movement: min of 15-20 Seconds each.

B1

Jumping Jacks / Seal Jacks / Crossover Jacks

1 x 25

B2

Air Squat

1 x 10

B3

Reverse Lunges

1 x 10

Conditioning

C

- 1 Minutes 50% - :45 sec 75% - 1 Minutes 50% - :45 sec 75% - 1 Minute 50% - :45sec 75% - 1 Minute 50% Total: 6+minutes Pace: Easy, Moderate

Monday
Strength & Condition Program: Week 1 Day 2

A

Chest Press Machine

3 x 10

B

DB Fly

3 x 10

C

Incline DB Bench Press

3 x 10

D

DB Bicep Curls

3 x 10

E

Tricep Rope Pulldowns

3 x 12

F

DB Front Raise

3 x 10

G

DB Side Bend

3 x 10

Tuesday
Strength & Condition Program: Week 1 Day 3

Conditioning

A

1200 Meter Row Goal: Maintain around 25 SPM (Strokes Per Minute) Pace: Easy, Comfortable Time: Approx 5-6min

B

1-Arm DB Row

3 x 10

C

Lat Pulldown

3 x 12

D

KB Squat to High Pull

3 x 10

E

Machine Seated Hamstring Curls

3 x 10

F

DB Shrug

3 x 12

G

Seated Cable Row

3 x 10

H

Butterfly Stretch

3 x 10

Tuesday
#1: Stick Dynamic Warm-up Variation (intermediate)

#3 Dynamic Stick Warm-Up (Flexibility)

A

Perform 10 Reps of each movement in each direction if needed. 1. Pull Throughs 2.OH Rotations - Around head - Around Body 3. Lunge W/ Rotation 4. SL Goodmorning 5. Lateral Squat 6. OH Squat 7. Monster Walk

B1

Jumping Jacks / Seal Jacks / Crossover Jacks

1 x 25

B2

Air Squat

1 x 10

B3

Lunge W/ reach

1 x 10

Wednesday
Strength & Condition Program: Week 1 Day 4

Conditioning

A

- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate

Wednesday
#1: Dynamic Warm-up Variations (intermediate)

#1 Dynamic Muscle Activation (Stretching)

A

Slow Pace Movement: Min of 10 reps for each stretch. Fast Pace Movement: min of 15-20 Seconds each.

B1

Jumping Jacks / Seal Jacks / Crossover Jacks

1 x 25

B2

Air Squat

1 x 10

B3

Alternating Bodyweight Lunge

1 x 10

Wednesday
Customized Strength & Condition Program: Week 1 Day 4

Conditioning

A

- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate

B

Air Squat

4 x 10

C

GHD Hip Extension

3 x 10

D

American KB Swing

3 x 10

E

Goblet Goodmorning

3 x 10

F

DB Reverse Lunge

3 x 10

G

Med Ball Twists

3 x 10

H

Lying Leg Raise On Bench

3 x 10

Thursday
Strength & Condition Program: Week 1 Day 5

Conditioning

A

- 1 Minutes 50% - :45 sec 75% - 1 Minutes 50% - :45 sec 75% - 1 Minute 50% - :45sec 75% - 1 Minute 50% Total: 6+minutes Pace: Easy, Moderate

B

DBl Bench Press

3 x 10

C

DB Front Raise

3 x 10

D

Alternating DB Hammer Curl

3 x 10

E

DB Tricep Extension

3 x 10

F

Tricep Rope Pulldowns

3 x 10

G

DB Shoulder Press

3 x 10

H

Single Arm Farmer Walk

3 x 10

I

Plank

20, 20, 20, 20, 20, _ , _ , _

Thursday
#2: Dynamic Warm-up Variations (intermediate)

#2 Dynamic Muscle Activation (Stretching)

A

Slow Pace Movement: Min of 10 reps for each stretch. Fast Pace Movement: min of 15-20 Seconds each.

B1

Jumping Jacks / Seal Jacks / Crossover Jacks

1 x 25

B2

Air Squat

1 x 10

B3

Reverse Lunges

1 x 10

Friday
Strength & Condition Program: Week 1 Day 6

Conditioning

A

1200 Meter Row Goal: Maintain around 25 SPM (Strokes Per Minute) Pace: Easy, Comfortable Time: Approx 5-6min

B

Lat Pulldown

3 x 10

C

Bent Over Row

4 x 5

D

Seated Cable Row

3 x 10

E

Band Face Pull

3 x 12

F

Lying Leg Curl

3 x 10

G

DB Shrug

3 x 10

H

DB Lateral Raise

3 x 10

I

Cool Down

3 x 10

Friday
#1: Stick Dynamic Warm-up Variation (intermediate)

#3 Dynamic Stick Warm-Up (Flexibility)

A

Perform 10 Reps of each movement in each direction if needed. 1. Pull Throughs 2.OH Rotations - Around head - Around Body 3. Lunge W/ Rotation 4. SL Goodmorning 5. Lateral Squat 6. OH Squat 7. Monster Walk

B1

Jumping Jacks / Seal Jacks / Crossover Jacks

1 x 25

B2

Air Squat

1 x 10

B3

Lunge W/ reach

1 x 10

Coach
More from CrossFit Canvas
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)

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