CrossFit Canvas
Functional Fitness, Functional Training, Power Sports , Strength & Conditioning, General Fitness, BodybuildingThis 4 Week Program offers 7 workouts a week for you to choose from, it has daily warm-up, strength piece, and conditioning workout built in to every workout.
You'll be all the traditional equipment that a gym has, Dumbbells, Kettlebells, Barbells, Bench, Elastic Bands if available, Boxes, Ab Mats.
Every day is different and challenging!
Features7 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-up
1 x 3:00
C1
DB Side Bend
2 x 20
C2
Goblet Squat
2 x 10
D
Back Squat
6, 4, 2, 1, 1, 1 @ 50, 65, 75, 85, 90, 95 %
Conditioning
E
5 Rounds for Time 10 DB Thruster 10 Burpee's Rx+: (40lbs DB's) Rx: (30lbs DB's) Level 1: (20lbs DB's)
A1
Hip Extension
2 x 10
A2
Band Pull-Apart
2 x 20
A3
Reverse Lunges
2 x 20
A4
Assault Bike
2 x 2:00
B
Bench Press
6, 4, 2, 1, 1, 1
C
(A) Single Arm KB/DB Bent over Row
4 x 20
D
Plank
4 x 0:45
Metabolic Conditioning #31
E
3 Rounds for Time 10 DB Weighted Lunges ( 5 Each Leg) 10 DB Snatch (5 Each Arm) 10 DB Goblet Squats 10 Sit-Ups
A
Dynamic Warm-up
1 x 3:00
B1
Air Squat
2 x 10
B2
Russian KB Swing
2 x 10
C
Glute Bridge
3 x 10
D
Deadlift
5, 4, 3, 2, 1, 1
Metabolic Conditioning #30
E
20 Minute AMRAP x5 Box Jumps (or) x10 Box Step Ups x10 DB Clean & S2OH x15 Russian KB Swings x20 Air Squats Rest 1:00 Between Rounds
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-up
1 x 3:00
Conditioning
C
3 Rounds (10 Reps of each) Cossack Squats (5 ea way) KB Squat Holds (3-5sec pause at bottom of Squat) Band Pull Aparts Deadbugs (10 each side, 20 total)
D
Back Squat
5 x 10 @ 50 %
E
Reverse Lunges
4 x 20
Conditioning
F
21-15-9 KB Swing (Russian) Burpee's Dual DB Shoulder Press
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
Conditioning
B
Choose One Ab Movement everyone completes x20 reps or until that person stops Each person in Class chooses one, between round hold a seated z position for :20 seconds
C
Pvc Upper Body Warm-Up
1 x 3:00
D
Bench Press
5 x 10 @ 50 %
E1
Incline DB Bench Press
5 x 10 @ 50 %
E2
Bent Over DB Row
4 x 20
Metabolic Conditioning #45
F
12min EMOM (Every Minute On The Minute) Complete 5 Air Squats 10 Reverse Lunges (5 each Leg) 5 Push Ups 5 Sit-Ups or Reverse Crunches Repeat for 12 MInutes
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
Full Body KB Warm-Up
B
2 Rounds Through 10 Reps Each Movement 10 Russian KB Swings 10 KB Sumo Deadlift High Pull 10 KB single RDL (5 each side 10 Goblet Squats 10 Bent Over Row (5 ea Arm) 20 Russian Twist
C
Sumo Deadlift
10, 10, 8, 8, 6, 6 @ 50, 50, 60, 60, 65, 65 %
D
Dumbbell Step-Up
4 x 10
Metabolic Conditioning #46
E
4 Rounds for Time 5 DB Power Clean From Ground 10 DB Front Squats 5 Burpees
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-up
1 x 3:00
Conditioning
C
Perform x10 Air Squats ( Holding a 1 second pause on bottom of each rep) x10 Alternating Forward Lunges (5 each leg) x10 Push ups ( Holding for 1 second pause hold at bottom each push up) x10 Goblet Squats with Light KB/DB x10 Hollow Holds
D
Tempo Back Squat #1
3 x 5 @ 35 %
E
Barbell Back Squat
5 x 10 @ 55 %
F
DB Front Rack Walking Lunge
4 x 20
Metabolic Conditioning #47
G
10 Minute AMRAP 2 Burpees 2 Air Squats 2 DB Snatches (1 each arm) 4 Burpee 4 Air Squats 4 DB Snatches (2 each arm) 6 Burpee 6 Air Squats 6 DB Snatches (3 each arm) and so on adding Two Reps to each movement Until the 10 Minutes Expires RX+ (50, 35) RX: (35, 25) L1: (30, 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)
