Step Up Training
This program is designed for athletes looking to compete in CrossFit. Each cycle has a structured periodized approach. We add in many pieces that have different options to account for individual needs. Our plan includes warm-up, cool-down, Weightlifting, gymnastics, aerobic conditioning, CrossFit metcons, body building, core, strength, and mobility. A typical day is 45-60min of conditioning followed by the main strength/skill session that will last 90-120min. Step Up Compete will help bring your fitness to the next level.
Features6 sessions per week
Must use App app to view and log training
Team Training
A
Warm Up
B
Back Squat
5, 4, 3, 3, 2, 2 @ 70, 72.5, 75, 77.5, 80, 85 %
C
Snatch
3, 3, 3, 3, 2, 2, 2, 2 @ 70, 70, 75, 75, 75, 75, 80, 80 %
D
Snatch Pull
3 x 3 @ 95 %
E
WOD
For Completion
F
Accessory Work
3 x 10
G
Core
Circuit
A
Run 3-4 miles @ 60% then BF burpee 35-30-25-20 Rest :45 b/t each OR Row sprints 40/32 - 32/26 - 24/18 - 18/16 Cal row :45 b/t each
A
Warm Up
For Completion
B
Split Jerk
8 x 2 @ 7585 %
C
Jerk Dip
3 x 3 @ 95 %
D1
Strict HSPU
4 x 5
D2
Strict HSPU
4 x MAX
E
WOD
For Completion
F
EMOM
G
Accessory Work
3 x 3
Circuit
A
10:00 easy bike or row 3-4 Sets AMRAP - 6 30/24 cal row @ 90% 15/12 cal ski @ 60 % AMRAP - 6 - all @ 60% 800m run EZ bike until 6:00
A
Warm Up
B1
Power Clean
5, 5, 4, 4, 3, 3 @ 75, 75, 80, 80, 85, 85 %
B2
Box Jump
6 x 5
C
Deadlift
5, 4, 3, 3, 3 @ 67, 70, 72, 75, 80 lb
EMOM
D
EMOM x 10 -5 weighted chin up - 10 tempo pistols :03 descent OR 8 heavy DB step overs 70/50s
WOD
E
E4M x 4 20/16 echo bike 12 DB hang squat snatch 70/50 9-8-7-6 RMU *3min CAP each round
WOD
F
E3M x 5 12/9 Cal Row + 100 heavy sled push sprint row then steady walk pace on sled *sled should be as heavy as possible but never stop pushing OR 20/16 cal row + 100 DU row @ 70% DU @ fast pace
G1
Chest-Supported DB Row
3 x 10
G2
Reverse Flys
3 x 20
Circuit
A
5:00 easy ski 5:00 easy bike 5-6 Rounds 400m run 20 step ups 30/20 cal ski 30 BF burpee Rounds 2/4/6 wear 40/30# ruck for run and Step ups Rounds 1/3/5 perform at 60% Rounds 2/4/6 perform at 90% No rest between rounds OR 20-1 BF burpee *15 cal bike between burpee @ 80% bike @ 70%
A
Warm Up
B1
Bench Press
5 x 4 @ 80 %
B2
Legless Rope Climb
5 x 1
C
EMOM
For Completion
AMRAP
D
AMRAP- 6 6 BBJO 10 DB Snatch 14 Air squat @ 8:00 AMRAP- 6 4 BMU 8 Pistols 12 KBS (53/35) @15:00 AMRAP - 6 25' OH lunge 8 Burpee over bar 25' OH lunge 30 DU
E
Accessory Work
For Completion
F
Grip Fatigue
For Completion
G
Core
For Completion
Circuit
A
Perform all at 60% 5/4.5k row 5/4.5k ski 10/9k bike erg OR 5K run 60min time CAP
Circuit
A
5:00 easy run 5:00 easy ski EMOM x 30 -15/12 cal row -15/12 cal bike -15 burpee to 6"
A
Lifting Complex
5 x 85
Classic CF Gauntlet
B
@ 0:00 E2M x 5 50 DU + 4 cleans (ascending weight) 255/165 - 285/180 - 305/195 - 315/205 - 325/215 :90 CAP every round @14:00 50/40 Cal Row 40 GHD 30 OHS 165/115 40 GHD 50 BF burpee 12min CAP @31:00 21-18-15-12 C2B *50' HS walk after each @40:00 E3M x 5 20/16 cal echo bike 12 P. snatch 95/65 OR 12 BBJO 24/20 *pick weakness here
Gymnastics skills
C
Accumulate reps for quality 60 TTB 50 Ring dips 40 chin ups 30 Pistols *must complete the movement before moving on
Upper body fatigue
D
3x 25 banded tricep ext 15 empty bar curls
Email: Step.up.training.plan@gmail.com Instagram: Stepuptraining_
Get Step Up Compete
Heather Gammel
Masters
Verified Athlete""
James Stetson
Gymnastics ninja
Verified Athlete""
Zoe Warren
Small but mighty
Verified Athlete""
John Wood
Stronger than an Ox
Verified Athlete""
When you join a team you’re getting more than programming, you’re joining an online community.
Step Up Compete
Step Up Compete
Step Up Compete
