CrossFit Canvas
Strength & Conditioning, Field Sports, General Fitness, Functional Fitness45 Minute Fast paced Strength + Conditioning Workout, This Program provides 7 different workouts a week, each with it's own Strength Piece lasting 10-15 minutes then a longer 20-30 minute Weights and conditioning piece to build up General Physical Preparedness.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Tempo Back Squat #1
8 x 8
Conditioning
B
3 Rounds for Time 12/9 Cal Row 15 Ab Mat Sit-Ups 12/9 Cal Bike 15 Ring Rows 12 Dual DB Deadlift Choose DB weights to Complete 12 Unbroken Reps each Round!
Conditioning
A
EMOM 8 Minutes * Every Minute Complete 10 DB Curl + Press 10 Alt DB Bent Over Row
Conditioning
B
8 Stations 3 Rounds - :45 Work, :15 Rest - Goal: 15-20 Reps Each Station 1. Jump Rope 2. PlankBurpee 3. KB Swings (Russian or American) 4.alternating Lunges 5. Push-Ups 6. Air Squats 7. Slam Balls 8. Shoulder Taps
A
DB Bench Press #1
8 x 8
Conditioning
B
3 Rounds 1:00 Work Per Station :15 Rest & Rotate Rowing DB Snatch (Split) Sit-Ups Assault Bike Box Step-Ups - Modify Movements as Needed - Light/Moderate Weight DB - Add DB to Sit-Ups & Step-Ups to Increase Difficulty
Conditioning
A
2 Rounds: 1:30 Bike/Row 4 Push-ups 6 Ring Rows 8 Kettlebell Swings 10 Air Squats 12 AbMat Sit-Ups
Fit 45 0.4
B
4 Rounds :40 Work, :20 Rest Each Movement 1. SA DB Shoulder Press 2. DB Weighted Reverse Lunges 3. DB Goblet Squats 4. Assault Bike 5. Plank
Strength/Power
A
EMOM 10 Every Minute Complete (5 Rounds Sumo, Then 5 rounds Suitcase) KB Sumo Deadlift 5x10 KB SuitCase Deadlift 5x10 (5 Each Side)
Conditioning
B
3 Rounds - 2 Minutes Per Station - No Rest Between Stations 2:00 Minute Rest Between Rounds Station 1 1:00 DB Bench Press 1:00 Alternating Bench Step-ups Station 2 1:00 Ring Rows 1:00 No Push Up Burpee Station 3 1:00 KB Swings 1:00 KB Front Rack Wall Sit ( :30 ea Side) (Against Squat Rack Upright) Station 4 1:00 Bike 1:00 Hollow Position Leg Flutters
Conditioning
A
34 Minute Partner AMRAP - Split Work Buy-In Each 2 Start of Each New 10:00 AMRAP 2x200m Sand Bag Carry 10:00 AMRAP 6 Burpee's 12 Wall Balls 18 Ab Mat Sit-Ups 2:00 Rest 10:00 AMRAP 24/18 Cal Rowing 24 SA DB Shouder Press (6 ea Arm) 2:00 Rest 10:00 AMRAP 24/18 Assault Bike 20 KB Wtd Box Step Ups (5 ea Leg) 40 KB Russian Twist (20 ea Partner) *Score Total Completed Rounds for All 3 AMRAP's Competition: Add 1 Rope Climb Each for each 10Min AMRAP RX+: ( WB 20, 14)(DB 50, 35)(KB 35, 25)(Box 24in) RX: (WB 14, 10)(DB 35, 20)(KB 35, 25)(Box 20in) L1: (WB 10, 6)(DB 20 , 15)(KB 25, 18)(Box 20in)
Conditioning
A
2 Rounds: 1:30 Bike/Row 4 Push-ups 6 Ring Rows 8 Kettlebell Swings 10 Air Squats 12 AbMat Sit-Ups
Conditioning
B
4 Rounds :50 Work Per Station :10 Rotate 1. Air Squats 2. Reverse Lunges 3. KB Swings 4. DB Push Press 5. Push Ups 6. Box Step-Ups 7. Reverse Sit-Ups 8. Rest Station
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)
