CrossFit Canvas
Features
3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
(A) KB Warm-Up
6 Minute AMRAP 5 KB Halos Each Way 5 KB Goblet Squats 5 Easy Bridges
kettlebell strength and conditioning
B
30 minute time cap!! All single arm(first left then right) 2-russian swings(L) 2-high pulls(L) 2-cleans(L) 2-thrusters(L) 2-russian swings(R) 2-high pulls(R) 2-cleans(R) 2-thrusters(R) Keep going up 2 reps after you do left and right! 2/4/6/8/10/12/14/16/18/20/22/24/26/28/30 workout is complete after 30(L)and30(R) Band work and stretch!!!
Warm-up
A
1 round 800m-run(easy jog) 20-air squats 10-push-ups
Circuit
B
Every minute for 30 minutes 5-Goblet squats 10-Snatches(5L+5R) band work and stretch!!
Warm up
A
3 rounds 5-burpees 20-jumping jacks
Heavy swings
B
5 rounds 10-Russian swings(heavy for you) REST 1 minute after each round!
Circuit
C
12 minutes don't put the KB down! if you put it down you do 5 burpees on the spot then start where you left off! 53 lbs /35 lbs all with a kettlebell! 10-front rack squats(L) 20 meter-front rack walk(L) 20 meter-overhead walk(L) 20 meter-farmers walk(L) DONT PUT IT DOWN 10-front rack squats (R) 20 meter-front rack walk(R) 20 meter-overhead walk(R) 20 meter-farmers walk(R) keep moving for 12 minutes!! if you don't finish with a even amount on each side finish what ever side it is! Band work and stretch!!!
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)
