CrossFit Canvas
General Fitness, Strength & Conditioning, WeightliftingThis program is a proven strength building plan with three workout days a week, focusing on upper body, lower body and accessory days.
3 sessions per week
Must use App app to view and log training
Program Training
A
Tempo Back Squat
3 x 6 @ 40 %
B
Back Squat
4 x 8 @ 45 lb
C
Weighted Lunges
6 x 8 @ 45 %
D
Shoulder to Overhead
6, 6, 8, 8, 8, 8 @ 40, 40, 45, 45, 45, 45 %
E
DB Seated Arnold Press
6 x 8 @ 45 %
F
Barbell Z-Press
5 x 6 @ 45 %
G
Leg Extension
12, 12, 10, 10, 8, 8 @ 45 %
H
DB Front Raise
12, 12, 12, 10, 10, 10 @ 45 %
I
(A) KB Bottoms Up Press
5 x 10 @ 45 %
A
Bench Press
6, 6, 6, 8, 8, 8, 8, 8 @ 45 %
B
(A) Barbell Landmine Press (Half Kneeling)
6, 6, 6, 8, 8, 8, 8 @ 45 %
C
Single Arm DB bench press
6 x 8
D
Decline DB Bench Press
6, 6, 6, 8, 8, 8, 8
E
Waiter's Walk
5 x 1 @ 100
F
Iso Hold DB Curl
5 x 5
G
DB Tricep Extension
6 x 10 @ 45 %
H
Tricep Rope Pulldowns
15, 15, 15, 15, 15, 25, 25
I
Single Arm Farmer Walk
5 x 100
A
Deadlift
5 x 8 @ 45 %
B
Sumo Deadlift
4 x 6 @ 45 %
C
Pull-Up
6, 6, 6, 8, 8, 8, 8, 8
D
Machine Seated Hamstring Curls
8, 8, 8, 8, 6, 6, 6
E
Lying Leg Curl
8, 8, 8, 8, 6, 6, 6
F
Lat Pulldown
8, 8, 8, 8, 6, 6, 6 @ 45 %
G
Seated Cable Row
8, 8, 8, 8, 6, 6, 6 @ 40 %
H
GHD Hip Extension
8, 8, 8, 8, 6, 6, 6
I
Glute Bridge
12, 12, 12, 10, 10, 10
J
1-Arm DB Row
8, 8, 8, 8, 6, 6, 6 @ 40, 40, 40, 40, 45, 45, 45 %
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)
