CrossFit Canvas
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.
3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
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
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)
