N.L.T - CrossFit program
Jean-Paul Espinosa
Unlock Your Potential with Our 4-Day CrossFit Program (Mobility day included)
Are you ready to take your fitness to the next level? Whether you’re a seasoned athlete or just starting out, this 3-day-a-week CrossFit program is designed to help you build strength, improve endurance, and master movement patterns—all while fitting seamlessly into your busy schedule.
But that's not all. We’ve added a dedicated mobility day to keep your body moving at its best and improve your range of motion. Think of it as the secret weapon that maximizes your performance and keeps you progressing week after week.
Why Join Us? ✅ Tailored for All Levels: From beginners to advanced athletes, the program is designed to meet you where you are and challenge you to improve. ✅ Strong Community: You won’t be doing this alone. Join a motivated, supportive group of people on the same journey, cheering you on every step of the way. ✅ Proven Results: Our members rave about their progress—getting stronger, faster, and more confident in their training and beyond.
What You’ll Get: 💪 3 days of expertly programmed CrossFit workouts, designed to build functional strength and fitness. 🤸♂️ 1 day of mobility work to boost recovery, flexibility, and joint health. 🤝 Access to a vibrant community of like-minded individuals pushing each other to new heights.
Stop waiting for the perfect time. Join the program that’s changing lives now! Sign up today and become part of a movement that’s more than just fitness—it’s transformation. Let's do this together!
A
Back Squat
6, 6, 5, 5, 5, 6 @ 50, 60, 70, 75, 70, 65 %
B
Power Snatch
3, 3, 3, 2, 2, 1, 1, 1, 1 @ 50, 55, 60, 65, 70, 75, 75, 80, 80 %
C1
Ring Dips
4 x 8
C2
Lateral Raises
4 x 8
C3
One Leg Hip Thrusts
4 x 8
Circuit
D
For time 400m row 20 burpees over the rower 300m row 15 burpees over the rower 200m row 10 burpees over the rower 100m row 5 burpees over the rower
A1
Sumo Squat Hold
4 x 45
A2
Hang
4 x 30
A3
Curtsy Lunges
4 x 8
B
Overhead Squat
4 x 4
C
Double Unders (practice)
Circuit
D
4 RFT 20 DB snatch (20/15) 20 DB clean and jerk 20 DB squats 60 Double unders
A
Clean and Jerk
3, 3, 3, 2, 2, 1, 1, 1, 1 @ 50, 55, 60, 65, 70, 75, 75, 80, 80 %
Circuit
B
10 min for reps 6 - 10 Strict HSPU 6 - 10 Strict Pullups (find the scaling option that allows to do all the sets unbroken)
Circuit
C
AMRAP 10 2-3-4-5-6-7..... Thrusters (40/30) Burpees over the bar
A
Deadlift
8, 8, 6, 6, 6 @ 65, 70, 72.5, 75, 75 %
B
Bench Press
8, 8, 6, 6, 6 @ 65, 70, 72.5, 75, 75 %
C1
Alternating DB Curls
3 x 10
C2
DB Triceps Extensions
3 x 10
C3
Banded Pull Aparts
3 x 12
Circuit
D
AMRAP 15 20 toes to bar 200m run 20 V ups 200m run 20 Clean & Jerk (50/35) 200m run
Join our community and motivate each other to push through and become fitter together.
Start My 7-Day Free Trial
Minh Lon Lu
Crossfit Athlete / Competitor
Verified Athlete"This program works ! And I love the community. I can really recommend it"
When you join a team you’re getting more than programming, you’re joining an online community.
N.L.T - CrossFit program
N.L.T - CrossFit program
N.L.T - CrossFit program
