CrossFit Canvas
Features
6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warm-Up
2 Min Blood Flow: Running, Bike, Rowing, Ski-Erg, Jump Rope, Jumping Jacks Mini Band Activation B.B. Snatch Warm-Up 3 Rounds 3 Snatch Deadlift 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Squat Snatch 3 Squat Snatch
B
(A) Squat Snatch
2, 2, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95 %
Conditioning
C
"Iron Man" Metcon
For Time: 40/30 Calories: Bike, Row, Ski (Run = 800M) 30 Toes to Bar 20 Box Jump Overs 10 Hang Power Snatch 5 Chest to Bar Pull Ups 10 Hang Power Snatch 20 Box Jumps Overs 30 Toes to Bar 40/30 Calories: Bike, Row, Ski (Run = 800M) RX+: 135/95 (30/24in Box) + Switch C2B for Muscle Ups RX: 115/75 (24/20in Box) Life: 95/55 (20in Box) *Burpee Pull Ups *20Min Cap
Recovery
D
GoWOD Mobility
Spend 8-15 Minutes on GoWod Mobility Session Download app for specific individual mobility recommendations based off your needs.
Circuit
A
2 Min Blood Flow: Running, Bike, Rowing, Ski-Erg, Jump Rope, Jumping Jacks Banded Shoulder Activation
B
Bench Press
10, 20, 10, 20, 10, 20
Let's Move
C
4 Rounds of Each :45sec Work, :15 Rest 1:00 Min Rest Between Movements #1: Row Machine #2: Plank #3: Bike #4: Lunges **No Score, Just Move!
Conditioning
D
GoWOD Mobility
Spend 8-15 Minutes on GoWod Mobility Session Download app for specific individual mobility recommendations based off your needs.
Warm-Up
A
2 Min Blood Flow Mini Band Warm-Up 3 Rounds (No Weight on Bar) 5 Back Squat 5 Front Squat 5 Push Press
Back Squat/ Front Squat EMOM
B
EMOM 10 min Min1 : 10 Back Squat Min 2: 5 Front Squat Goal: Spend 5 min warming up to a weight you will use for entire EMOM
Conditioning
C
"Ready, Set, CrossFit"
20 Minute AMRAP 15/12 Calories (Run = 200 m) 10 Front Squat 10 Push Press Rest 1:00 Min Between Rounds RX+: 115/75 RX: 95/65 LIFE: 75/55
Conditioning
D
GoWOD Mobility
Spend 8-15 Minutes on GoWod Mobility Session Download app for specific individual mobility recommendations based off your needs.
Circuit
A
2 Min Blood Flow: Running, Bike, Rowing, Ski-Erg, Jump Rope, Jumping Jacks Into Kristi Eramo Ab Burner : 12 Minute EMOM (0:40 Work, 0:20 Rest) Min 1: Mountain Climbers Min 2: Weighted Russian Twist Min 3: Weighted Sit-Up w/ Ceiling Reach Min 4: Supine Leg Lift Into B.B. Deadlift Warm-Up (5 min build to working weight)
B
(A) Deadlift
10, 8, 6, 4, 2
"Double Down"
C
For Time: Double Unders (Single Unders x2) or Double Practice 1:00 per round 50-40-30-20-10 Deadlift 15-12-9-6-3 RX+: 225/155 RX: 185/125 LIFE:135/85 *10 Min Cap
Conditioning
D
GoWOD Mobility
Spend 8-15 Minutes on GoWod Mobility Session Download app for specific individual mobility recommendations based off your needs.
Warm-Up
A
2 Min Blood Flow: Running, Bike, Rowing, Ski-Erg, Jump Rope, Jumping Jacks 3 Rounds (no weight on bar) 4 B.B. Strict Press 4 B.B. Split Jerk 4 Push Ups
B
(A) Split Jerk
2, 2, 2, 1, 1, 1
Conditioning
C
"Dagger"
For Time: Choose One: 1000M Row/Ski, 2000M Bike , 800M Run Into 10-8-6-4-2 Handstand Push Ups Burpee Box Jump Overs RX+:30/24 RX: 24/20 Life: 20in Box, Dual DB Strict Press *(instead of HSPU) *15min Cap
Conditioning
D
GoWOD Mobility
Spend 8-15 Minutes on GoWod Mobility Session Download app for specific individual mobility recommendations based off your needs.
Warm Up
A
400M Run 3 Rounds 3 Pull Ups or 6 Ring Rows 5 Push Up to alternating toe taps 10 Air Squats
Mini Murph Prep
B
35 Min AMRAP *Partner WOD Each Complete One Cardio each round: 400M Run, 500M Row/Ski, 1200M Bike *Split Bodyweight Movements 20 Pull Ups 40 Push Ups 60 Air Squats Goal: 3+ Rounds
Conditioning
C
GoWOD Mobility
Spend 8-15 Minutes on GoWod Mobility Session Download app for specific individual mobility recommendations based off your needs.
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)
