Element CrossFit WOD

Element CrossFit

Functional Fitness, Strength & Conditioning

Coaches

Alex Cibiri and Kristen Turner

Element CrossFit WOD is a unified, fun and well balanced approach to CrossFit training designed to promote progress across all 10 components of physical fitness.

Our program incorporates programming for strength gains in both the power and olympic lifts, with simultaneous gains in your CrossFit capacity. Workouts are programmed 7 days a week, with Monday-Friday being periodized in cycles of varying length. Saturday and Sunday workouts are optional and are programmed as longer metcons.

Whether you are new to CrossFit, a seasoned garage-gym warrior, or an athlete looking to cross-train for another sport the Element CrossFit WOD will be sure to bring fun back to your training, help you make meaningful progress along the way and while helping you develop as an athlete.

$12 / mo

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Improve Strength & Capacity

Our program incorporates programming for strength gains (in both the power and olympic lifts) with simultaneous gains in your CrossFit capacity.

Suitable for All Levels

Whether you are new to CrossFit, a seasoned garage-gym warrior, or an athlete looking to cross-train for another sport the Element CrossFit WOD will bring fun back to your training, help you make meaningful progress along the way and while helping you develop as an athlete.

Workouts You'll Love

Workouts are programmed 7 days a week. Monday-Friday's workouts are periodized in cycles of varying length while Saturday and Sunday's workouts are programmed as longer metcons so you can self-select the perfect mix of workouts each week!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating a lifeless PDF or Google Sheet is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell and Bumper Plates // Kettlebell or Dumbbell // Medicine Ball // Pull-Up Bar

Recommended

Rower or AirBike or Treadmill // Skipping Rope // Squat Rack // Plyo Box

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2022-04-03

Warm-Up

8 Minutes for quality: 1:00 Row 8 Kip Swings 8 Inchworm + Push-Up 20s Samson Stretch/Side

ElementWOD 20210403

Five Rounds for Time: 10 Ring Dips 20 Goblet Lunges 30 Sit-Ups 40/30 Calorie Row --Rest 1:00 Between Rounds-- TIME CAP: 28:00 Suggested Weight: Kettlebell: 24kg | 16kg Scaling & Substitutions: Toes-to-Bar - Hanging Knee Raises

Cool Down

Seated Straddle

Sunday

2022-4-3

Monday

2022-4-4

Warm-Up

6:00 For Quality: 1:00 Bike 8 Scapular Pushups, pause at top 8-12 Hollow Rocks OR 0:10-0:20 Hollow Hold 8 Strict Press

Push Press

10, 10, 10, 10, 8, 8

ElementWOD 20210409

Three Cycles of: As many reps as possible in 4 minutes of: 5 D-Ball Cleans 5 Chest-To-Bar Pull-Up 10 Calorie Bike -- Rest 1:00 Between Cycles -- Suggested Weight: D-Ball: 100lb | 70lb Suggested Scaling & Substitutions: C2B Pull-Up - Pull-Up - Ring Row

Cool Down

Seated Forward Fold

Tuesday

2022-4-5

Warm-Up

EMOM 6, alternating a) 8 Split Stance RDL, unweighted or w/KB b) 30 Single Skips or Double Under + Boot Strappers Remaining Time

Deadlift

6, 6, 6, 6, 4, 4

ElementWOD 20210405

As many reps as possible in 12 minutes of: 12 Box Jumps 16 Kettlebell Swings 64 Double Under Suggested Weight: Kettlebell: 24kg | 16kg Box: 24" | 20" Scaling & Substitutions: Double Under - 1:1 Single Skips

Cool Down

Eagle Stretch

Wednesday

2022-04-06

Warm-Up

6 Minutes: 1:00 Bike 4 Hang Power Clean + 4 Front Squats + 8 Tap Swings on Pull-up Bar

Power Clean + Front Squat + Clean

8 x 1

ElementWOD 20210406

Every 5:00 x 3 Sets: 15/12 Calorie Bike –3 Rounds of:– 5 Pullups 10 Pushups 15 Squats Scaling & Substitutions: Cal Bike - Cal Row - Burpee

Cool Down

Lying Figure 4 Stretch

Thursday

2022-4-7

Warm-Up

3 Rounds: 100m Jog of 150m Row 20s Samson Stretch/side 5 Tempo Back Squat (2s pause at bottom) TIME CAP: 6:00

Back Squat

10, 10, 10, 10, 8, 8

ElementWOD 20210407

3 Rounds: 400m Run or 500m Row 10 Dumbbell Snatch, alternating 10 Handstand Pushups 10 Toes-to-Bar --Rest 1:00 between rounds-- TIME CAP: 13:00 Suggested Scaling: Toes to Bar - Hanging Knee Raises - Sit-Ups

Cool Down

Lying Leg Cross Over

Friday

2022-04-08

Warm-Up

5 Minutes for Quality: 8 Tempo Bent Over Row 6 Thoracic Rotations/side, hold last rep at top and stretch for 10-15 seconds 6 Inchworm + Push-Up

Pendlay Row

6, 6, 6, 6, 5, 5

ElementWOD 20210408

Every 4:00 x 4 Sets: 12 Weighted Lunges 20 Dumbbell Facing Burpees 12 Dual Dumbbell Push Press Suggested Weight: Dumbell: 2x50lb | 2x35lb

Cool Down

Twisted Cross

Saturday

2022-04-09

Warm-Up

8 Minutes for quality: 20 Single Skips 10 Box Step Up 5 Romanian Deadlift 5 Hang Power Clean

ElementWOD 2021409

Three cycles of: 3-6-9-12 Power Clean Box Jump Over *25 Double Under after each round —Rest 2:00 Between Cycles— TIME CAP: 22:00 Suggested Weight: Power Cleans: 135lbs | 95lbs Scaling & Substitutions: Box Jump Over - Step Over Double Under - 1:1 Single skips

Cool Down

Eagle Stretch

Coaches

More from Element CrossFit

Alex Cibiri

CrossFit CF-L1, NCCP Level 1, CrossFit Gymnastics & Weightlifting, Former Starting Strength Coach & Seminar Staff

Kristen Turner

CrossFit CF-L1, Poliquin International Certification Program Level 1 & 2, Olympic Weightlifting with Hiro Zhou, AlexKazam Gymnastics

Intelligently Fun & Challenging Training

Workouts don't have to suck to be effective. Working smarter allows you to work harder and make more meaningful progress towards your fitness goals. Join a team of people like yourself looking to make intelligent progress and make the most of every min

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FAQs

Who is this program designed for?

This is an Intermediate Program designed for athletes with equipment in a home or globo gym and are looking for a balanced and periodized approach to CrossFit training. Training should be fun and rewarding and this program is designed to reflect that ideal while progressing athletes efficiently.

How long are the workouts?

Each session is designed to be completed in about 60 minutes.

Are there demonstration videos included?

Yes! Both movement demo and coaching tips are provided in video format for all workouts.

How long should I rest between sets for the Strength/Skills portions?

1-5 Minutes is typically enough time. We advise our athletes to bias their rest towards their heavier sets, so start with 1 minute rest during your warmups and then move to 3-5 minute rests between your work sets.

Is there an opportunity for more individualized coaching?

Yes! You can communicate with our coaching staff and the rest of the team via the app by uploading videos and asking questions. If you'd like more information on a custom individualized training program you can drop us a line at hello@element.fit

I am relatively new to CrossFit can I still do this program?

Yes! Our coaches are always helpfully posting and discussion progressions, substitutions and are very responsive when it comes to helping you scale and modify the workouts to make them suitable for your individual abilities.

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