CrossFit Canvas
Strength & Conditioning, Bodybuilding, Basketball, Weightlifting, Law Enforcement, General Fitness, Power Sports , Endurance, Functional Fitness, Football6 Months of varying Programing of linear Periodization, beginning with 8 weeks of Hypertrophy Training staying between 40-60% of 1RM for max Muscle Growth and building up GPP and base strength. After the first two Months of Strength Building, the program then progesses into building overall strength for 6 Weeks before working up to Testing Maxes for the Core Lifts, Back Squat, Bench Press, Deadlift and several other variations.
The workouts for each week throughout the entire program vary between 4-5 workouts 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.
After the first Cycles and the First Testing the program repeats, the Hypertrophy, Strength, and Repeats 1RM Testing after another 6 weeks.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
GHD Hip Extension
12, 12, 10, 10, 8, 8
B1
Back Squat
15, 12, 10, 8, 6, 10, 12, 15 @ 40, 40, 40, 45, 45, 50, 50, 50 %
B2
Leg Press
15, 12, 10, 8, 6, 10, 12, 15
B3
Goblet Squat
15, 12, 10, 8, 6, 10, 12, 15 @ 40, 40, 40, 50, 50, 45, 40, 40 %
C
Weighted Lunges
20, 16, 10, 6, 10, 16, 20
D1
Goblet Goodmorning
20, 15, 10, 10, 15, 20
D2
Lying Leg Curl
20, 15, 10, 10, 15, 20
E
Leg Extension
25, 20, 15, 10, 15, 20, 25
F
DB Shrug
25, 20, 15, 10, 15, 20, 25
A1
Hip Mobility - KB Squat
3 x 0:10 @ 3
A2
American KB Swing
3 x 10
B
Bottom Up KB Press
4 x 5
C
Goblet Squat
3 x 10
D
KB Lunge
3 x 10
E
Push-Up
4 x 8
F
(A) Single Arm KB Sumo Deadlift
3 x 10
G
SLRDL to Step Up
3 x 10
H1
Pigeon Stretch
2 x 3 @ 0:10
H2
Chest Stretch
2 x 3 @ 0:10
A
Bench Press
15, 12, 10, 8, 6, 10, 12, 15 @ 40, 40, 40, 45, 45, 45, 50, 40 %
B1
Incline DB Bench Press
20, 15, 10, 5, 10, 15, 20 @ 35, 40, 50, 55, 50, 45, 40 %
B2
Shoulder Press
20, 15, 10, 5, 10, 15, 20 @ 35, 40, 40, 45, 50, 45, 40 %
B3
Chest Press Machine
20, 15, 10, 5, 10, 15, 20
C1
DB Tricep Extension
20, 15, 10, 5, 10, 15, 20
C2
Band Pull-apart Circuit
12, 10, 8, 10, 12
C3
Tricep Rope Pulldowns
20, 15, 10, 10, 15, 20, 25
A1
Deadlift
12, 10, 6, 10, 12 @ 35, 40, 50, 40, 40 %
A2
Sumo Deadlift
12, 10, 6, 10, 12 @ 35, 40, 50, 45, 40 lb
B1
Inverted Rack Rows
15, 12, 10, 8, 10, 12, 15
B2
Lat Pulldown
20, 15, 10, 10, 15, 20
B3
Seated Cable Row
20, 15, 10, 10, 15, 20
B4
Banded Rows
20, 15, 10, 10, 15, 20
C
Prone Machine Hamstring Curl
20, 15, 10, 10, 15, 20
D1
Barbell Bicep Curl
20, 15, 10, 10, 15, 20
D2
banded bicep curl
20, 15, 10, 10, 15, 20
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)
