Crux = Crushed
Crux Conditioning
Crux = Crushed is an ongoing training plan that allows you to follow our programming at our Chattanooga facility.
Using the Train Heroic App, you'll get the same coaching and training our in-person athletes in our Core Membership receive.
Most of our athletes at Crux Conditioning have outdoor athletic goals that strength training supports, not replaces. Crux Crushed is that support plan. You'll get stronger, more explosive, more resilient, and won't be too drained to perform outside.
Prep
A
Warmup Circuit
Leg Lower Drill x5e Toe Touch Squat Reach x5e Hand Walkout w/ Shoulder Tap and Rotation x5 1 set
B1
Glute Bridge Walkout
2 x 3
B2
Banded Leg Lower
2 x 5
B3
Barbell Deadlift
5, 3 @ 55, 70 %
C1
Barbell Deadlift
2, 1, 1, 1 @ 80, 90, _ , _ %
C2
1/2 Overhead March
4 x 20
D1
Power Pull Up
4 x 4
D2
Paused 2 Arm Floor Press
4 x 5
E
1 Hand Hardstyle Kettlebell Swing
5, 10, 5, 10, 5, 10
Prep
A
Warmup+Fingers Circuit
Jug Hang x10s Leg Lower Drill x5e 35mm Hang x10s Toe Touch Squat Reach x5 20mm Pulses x10 Hand Walkout w/ Shoulder Tap and Rotation 20mm Hang x10s 15mm Hang x10s This is a guideline if you need a finger warmup. Alternatively, do what you need to do to get your fingers warm. 1 Set
B1
20mm 1/2 Crimp Hang
@ 10
B2
Shinbox to Kneeling
3 x 5
B3
Pec Minor Stretch w/ External Rotation
3 x 5
C1
20mm 1/2 Crimp Hang
@ 10
C2
1 Arm Reciprocal Floor Press
4 x 10
C3
Hollow Hold Flutters
4 x 20
Conditioning
D
Swing/Plank Ladder
2 Swings, 2 breaths in a plank. 4 swings, 4 breaths in a plank. 6/6 8/8 10/10 Immediately start the second ladder at 2 and 2 again 2-3 rounds today
Prep
A
Warmup Circuit
Leg Lower Drill x5e Toe Touch Squat Reach x5e Hand Walkout w/ Shoulder Tap and Rotation x5 1 set
B1
SOS Getup to Tall Kneeling
3 x 1
B2
Quadruped Hip CAR's
3 x 3
C1
Alternating Deep Hinge Pendlay Rows
4 x 5
C2
Quadruped Birddog
4 x 5
D1
Goblet Squat Jumps
4 x 5
D2
Dv8 Clean
4 x 5
E
Dv8 Snatch
10 x 5
Prep
A
Warmup Circuit
Leg Lower Drill x5e Toe Touch Squat Reach x5e Hand Walkout w/ Shoulder Tap and Rotation x5 1 set
B1
Boulder Warm-up Circuit
B2
Swing Around
B3
Do Overs
C
Ten Minute Takedown
D
Limit/Project Bouldering
Paul Corsaro, MS, CSCS
Owner of Crux Conditioning. His training philosophy pulls concepts from barbell training, kettlebell training, movement training, 10+ years of climbing experience, and years of his own athletic competition and training. Paul holds a Masters Degree in Exercise Science and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association
Crux (n)- a particular point of difficulty. If you're wondering how to utilize the weights at the climbing gym, need direction in a regular gym, or want programming for your home gym in the basement, this is for you. Join us, and let's crush your crux.
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When you join a team you’re getting more than programming, you’re joining an online community.
Crux = Crushed
Crux = Crushed
Crux = Crushed
