Darren Coughlan
Functional FitnessGCS1 for Fitness Athletes is designed for those who are looking to begin their journey as Athletes with a solid foundation in all movements and energy pathways.
This program is periodized around the CrossFit Games season to ensure peak performance at the CrossFit® Open and to provide a pathway to further and more difficult programming in the intermediate phase of GCS Training (GCS2)
This is a 6 day a week program (6 days on, 1 day off every week) that is carefully structured to maximize performance gains. The volume of work is carefully planned to keep you fresh across the 6 day cycle without need for additional rest days, and we utilize a rotating 3 week strength-building wave that allows you to consistently train strength without risking injury caused by repetition of the same movement patterns.
Features6 sessions per week
Must use App app to view and log training
Team Training
A
Step-Ups
6 x 6 @ 75 %
B1
Sumo Deadlift High Pull
6 x 6 @ 70 lb
B2
American KB Swing
6 x 6 @ 70 lb
B3
Shuttle Run
6 x 10 @ 10
A
Sumo Deadlift
6 x 6 @ 60, 70, 80, 90, 100, 100 lb
B1
Clean
1 x 6
B2
Lateral Over-The-Bar Burpee
1 x 12
B3
Rest
1 x 1:00
A
Back Squat
6 x 6 @ 60, 65, 70, 80, 90, 100 %
B1
Push Press
1 x 0:20 @ 90 lb
B2
Goblet Squat
1 x 0:20 @ 52 lb
B3
V-Ups
1 x 0:20
A
DB Deadlift
6 x 8
B1
Run
1 x 400
B2
Bar Muscle Up
1 x 10
B3
Wall Balls
1 x 25 @ 20 lb
A1
DBl Bench Press
4 x 8 @ 80 %
A2
Ring Push-up
4 x 8
A3
Strict Bodyweight Pull-Up
4 x 8
B1
Clean & Jerk
1 x 135 @ 30
B2
Rest
For Completion
C
DB Farmer's Walk
1 x 400 @ 100 %
A1
Bar Muscle Up
1 x 7
A2
Snatch
1 x 3 @ 176 lb
A3
Double Under
1 x 91
B1
Snatch
1 x 40 @ 21
B2
L Pull-Up
1 x 21
B3
Snatch
1 x 40 @ 21
B4
L Pull-Up
1 x 21
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Smart Reps
Smart Reps
Smart Reps
