Conjugate X Conditioning
Jason Brown Coaching
Functional Training, Functional FitnessCXC is for the Everyday Athlete: someone that is looking for life after CrossFit. Someone that knows how to train, prioritizes their training and recovery. Someone that knows daily beatdowns and 8-exercise training sessions aren’t the way to optimal and sustainable results. Someone that wants to stay competitive, look good and still hit PR’s without sacrificing their bodies.
The CXC Training Plan is unlike anything you’ve experienced before.
It’s a marriage of the best system in the world for strength— The Conjugate Method— and science-backed principles of energy systems development, or conditioning. Not only will you become brutally strong, but the addition of proper aerobic development and recovery measures will keep your body progressing every week.
If you like marathon training sessions that leave you beat up everyday, CXC will not be for you. We train HARD on the right exercises and the right energy systems on the right days to elicit the best results you’ve ever experienced.
With 30,000 athletes using the CXC Method every day, the results are evident. Experience what CXC can do for your physique, your performance, and your motivation- today.
Front Squat Warm-up
A
1. Foam Roll Hip Flexors x 60s each side - small 1-2 motion *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Hip Flexor Stretch x 60s each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s raise 6. Standing Box Jump: 3 x 3. Rest 45s-60s.
B
Front Box Squat
6, 4, 2, 6, 4, 2
C
Glute Ham Raise
3 x 10
D
Front Foot Elevated Split Squat
3 x 10
E
Cable Pull-Through
4 x 25
F
Standing Banded Abs
5 x 15
Recovery
G
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Conditioning Warm Up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B
Turkish Get-up
3 x 2
Conditioning
C
6 Rounds of: 10 KB Cleans 100 Foot Front Rack KB Carry 10 Calorie Air Bike Sprint (or 15 Calorie Rower or Ski Erg) *No rest between movements. Rest 2:00 after each round, or until your HR comes down to 110.
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Pull-up Warm-up
1. Foam Roll Lats x 60s each - 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Lat Stretch x 30s of movement + 30s hold 3. Thoracic Rotations: 3 x 5 each 4. Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Band Assisted Plyo Push-ups: 3 x 3. Rest 45s.
B
Neutral Grip Pull-ups
6, 4, 2, 6, 4, 2
C1
Chest Supported DB Rows - pronated
3 x 12
C2
DB Floor Press - neutral grip
3 x 12
D
L-Sit Hold
3 x 0:15
E
DB Hammer Curls
3 x 8
Recovery
F
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Conditioning Warm-up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B
Turkish Get-up
3 x 2
Conditioning
C
Circuit
10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of Jumping Rope No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Trap Bar Deadlift Warm-up
1. Foam Roll Hamstrings x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises x 10 each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Trap Bar RDL: 3 x 3-5. Rest as needed. 6. Trap Bar Jumps: 3 x 3 (empty bar). Rest 45s.
B
Speed Trap Bar Deadlifts
8 x 3 @ 40 %
C
Double KB Squat
3 x 12
D
Supported Single Leg KB RDLs
3 x 8
E
Landmine Lateral Squat
3 x 20
F
Farmer Carry
5 x 60
Recovery
G
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Overhead Press Warm-up
1. Three-way thoracic spine foam roll x 20s arms extended + 20s Arm Crossed + 20s Extend + Reach *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec stretch x 30s small rocking motion + 30s static hold each side 3. Side-Lying Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Single Arm DB Push Press: 3 x 3-5 each 6. Band Assisted Plyo Push-ups: 3 x 3. Rest as needed.
B
Landmine Rotation to Press For Speed
6 x 3
C1
Hand Release Push-Ups
5 x 25
C2
Gorilla Rows
5 x 25
C3
Landmine Thrusters
5 x 25
C4
Double Unders
5 x 50
C5
Battle Ropes
5 x 25
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Jason Brown
I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a method I’ve developed called Conjugate X Conditioning (CXC). I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching & Box Programming, and published author of “Lower-body Training” via Human Kinetics.
... and be able to sustain it into your 30’s, 40’s, 50’s, 60’s and beyond… without spending hours a day in the gym?
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Samantha Pender
CXC Member
Verified Athlete"The best program you can invest in!! I was doing my own workouts and following a lot of what is seen on social media. I started CXC two months ago and I can not say enough. Finally implementing the rest my body needs and am gaining strength while seeing a body composition change."
Ken Williams
60, Ex-CrossFitter
Verified Athlete"Working with Jason over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!"
Josh Casby
Muay Thai Enthusiast
Verified Athlete"CxC for the win!! Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete."
James Park
Everyday Athlete
Verified Athlete"For once the marketing might actually be true. I’ve had better results in 6 months than in the 10 years that preceded it. Literally. The wife confirms I look better than ever"
When you join a team you’re getting more than programming, you’re joining an online community.
Conjugate X Conditioning
Conjugate X Conditioning
Conjugate X Conditioning
