CrossFit Canvas

Coach
Jonathan williams

  • The Weight loss program provides 3 workouts each week and combines the use of bodyweight movements, Light Kettlebell and Dumbbell movements, as well as 15-20 minutes of Cardio on the Treadmill, Bike, or Rower.

Features
3 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 4-week program
Monday
Run 1.1

Run 1.1

A

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

Conditioning

B

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

Conditioning

C

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

Monday
General Strength

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

Wednesday
Bike 1.1

Bike 1.1

A

- 2 Minutes 50% - 1 Minute 70% - 2 Minutes 50% - 1 Minute 70% Total: 6minutes Pace: Easy, Moderate

Conditioning

B

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

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

Wednesday
General Strength

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

H

Single Leg RDL

3 x 10

Friday
Row 1.1

Row 1.1

A

1000 Meter Row Goal: Maintain around 25 SPM (Strokes Per Minute) Pace: Easy, Comfortable Time: Approx 4-5min

Conditioning

B

- 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

Conditioning

C

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

Friday
General Strength

A

1-Arm DB Row

3 x 10

B

Lat Pulldown

3 x 12

C

KB Squat to High Pull

3 x 10

D

Machine Seated Hamstring Curls

3 x 10

E

DB Shrug

3 x 12

F

Seated Cable Row

3 x 10

G

Butterfly Stretch

3 x 10

H

Band Face Pull

3 x 10

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 Weight Loss Program