. 84% coach CrossFit. 33% have jobs outside of the gym environment. 69% have 3-5yrs experience doing CF. Average of 8 years playing sports prior to CrossFit. Dedicate an average of 15hrs to training each week. Spread over an average of 9 sessions/week. Average of 5 rest days per month (not including active rest). Nothing particular about these two weeks – I chose two at random, because I feel that any two weeks should give a fairly accurate representation of the programming we utilize. For context: we program Monday through Friday, with Saturday being a bit of a “fun” day, where there are only a few classes and the workouts are up to the coaches.
- Free Crossfit Program Workouts
- Crossfit Strength Training Program Pdf
- Crossfit Program For Beginners
- Crossfit Endurance 12 Week Program Pdf
- 4 Week Strength Program For Crossfit Pdf
- 12 Week Beginner Crossfit Program Pdf
- 6 Week Crossfit Program
By Lee Hayward
I get a lot of e-mail from people asking me all sorts of exercise related questions such as:
- How many days per week should I workout?
- How many exercises should I do for each body part?
- How many sets and reps should I do?
- Should I lift heavy weights / low reps or light weights / high reps?
- How often should I train each body part?
- Etc. Etc. Etc...
In this article I will cover these questions and lay out a 12 week workout program that you can follow to make some good progress. And hopefully I will clear up some of the confusion about working out.
There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers.
'Everything works, but nothing works forever.' That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.
Our bodies are very smart and naturally accommodate to stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long.
Adding muscle is a very unnatural thing to your body. You must constantly throw 'curve balls' at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down.
In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program.
This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. But if this doesn't fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off.
By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress.
| Note: With each of the exercises do as many warm up sets as you need to get to your top working weight. Then perform the required sets and reps with the same weight. For example: - Do one warm up set with 50 lbs. If you get all 5 x 5 with good form, then up the weight to 105 lbs. for your next workout and repeat the process. If you can't get all 5 x 5 or you found them extremely difficult, keep the same weight for your next workout. |
The Workout Routine
Click on the exercise name for a picture of the exercise (all pictures open in a new window).
Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 4, 5, and 6 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps
Barbell shoulder shrugs:
- 5 sets of 10 reps
Leg extensions:
- 5 sets of 10 reps
Leg curls:
- 5 sets of 10 reps
Seated calf raise:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps
Preacher barbell curls:
- 5 sets of 10 reps
Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps
Cable upright rows: (from the low pulley)
- 3 sets of 15 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps
Stiff leg dead lifts::
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 15 reps
Leg raises:
- 4 sets of 12 reps
Crunches::
- 4 sets of 25+ reps
Friday: (five minutes of light cardio to warm up)
Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep barbell curls:
- 4 sets of 12 reps
Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 7, 8, and 9 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Pull down ab crunches:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Tuesday: (five minutes of light cardio to warm up)
Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Bent over dumbbell lateral raises:
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps
Leg press:
- 4 sets of 15 reps
Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps
EZ bar bicep curls:
- 4 sets of 12 reps
One arm over head dumbbell extensions:
- 4 sets of 12 reps
One arm dumbbell rows:
- 3 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 10, 11, and 12 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Wide grip pull downs:
- 4 sets of 10 reps
Incline sit ups:
- 5 sets of 15 reps
Leg raises:
- 5 sets of 15 reps
Tuesday: (five minutes of light cardio to warm up)
Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Side lateral raises:
- 4 sets of 10 reps
Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps
Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Squats:
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Leg extensions:
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 10 reps
Free Crossfit Program Workouts
Standing calf raise:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do
Seated dumbbell shoulder press:
- 4 sets of 10 reps
Standing one arm dumbbell curls:
- 4 sets of 12 reps
(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)
One arm over head dumbbell extensions:
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.
After you complete this 12 week workout program you can go through the program again and strive to beat your personal best lifts from the first time through. Or you can move on to something totally different.
Some other great workout programs that should check out are:
The Blast Your Bench Program
and The Bio-Genetic Program.
Download the 12 week workout in Excel spread sheet format.
Hey Lee,
Thanks for the valuable information about training after the 12 week program. You wanted some feedback aboutthe 12 week program and I attest it is one of the best programs I have done. I have been lifting for almost 2 years now. Thisprogram gave me good results with an increase of my bench by 20 lbs. squat 35 lbs dead lift 35 1bs. These gains were seenover the 12 week program. the only problem I had was I hurt my shoulder but this has been a problem before I started yourprogram. I didnt measure my % body fat but I feel it has decreased. I know this is subjective but I believe with all theabdominal work in the 12 week program this really helped my core. I thank you Lee for your time and dedication. I train atthe University of Virginia so if your ever in Charlotesville,Va. and want to work out let me know.
Take Care Kent
Question
I was just reading trough your 12 week work out program.You have said to train heavy but not to failure.I have only been doing weights for a year but have always gone to failure.Please can you explain why not to go to failure, is this to reduce the recovery time?
Answer
What I mean by train heavy, but not to failure is that you stop a rep or two short of failure. You should be able to complete all the reps on your own with no help from a spotter. This doesn't break you down as much as repping out to failure so it is easier to train more frequently, and thus make more consistent strength gains over the long term.
Question
In the 12 week workout program it seems that you change exercises every three weeks and my question is in regards the larger muscle groups. For example, in the chest section for the first three weeks you train the upper chest, and then the next 3 weeks the lower and the 3 weeks after that the whole. I was wondering if after you gain strength on, lets say incline bench press, you only train it for those three weeks and then you don't train it for 6 weeks. Once you train the upper chest won't you be lifting considerably less weight because of the 6 week break? and the same for flat bench press, won't your 1 rep max go down by a considerable amount?
Answer
You will not lose strength by changing exercises every few weeks. In fact this will help you to make consistent strength gains. Even though you may be doing different exercises and working the muscles from different angles and you will still build up strength in these muscle groups.
If you stick with a particular exercise or workout routine for more then 6 weeks your strength gains will stop and in many cases you will actually lose strength. You may have experienced this personally, I know I have.
For example, you may start a great workout routine and for the first few weeks you make good progress and you are able to increase the weights that you are lifting and you feel really good about the routine. But then after several weeks you find that you are no longer making progress and eventually you are struggling to lift the weights that you previously lifted with no problems.
The key to avoiding this pitfall is to change your major muscle group exercises every few weeks. This way you can still work the muscles hard and make consistent progress. And because you are working the muscles and joints at different angles you can avoid injuries that are caused by doing repetitive movements.
As for your question about the bench press. Let's say for example that someone can incline bench 150 lbs., flat bench 200 lbs., and decline bench 250 lbs. If this person worked hard on the incline bench for a while and increased their incline bench to 165 lbs. Because of the strength gain in their chest, shoulders, and triceps they will also be stronger in the flat bench and decline bench.
To give a real life example of this, I have a friend who is a powerlifter. This guy has benched 440 lbs. in competition at a bodyweight of 165 lbs. He hardly ever does any over head presses (i.e. shoulder press). But one day at the gym for variety he did 5 sets of 8 reps with 250 lbs. in the shoulder press with no problem. The reason that he is so strong in this exercise even though he doesn't do it regularly is because his muscles are strong from the other exercises that he does. When you get strong in a certain exercise that strength carries over into other exercises.
Question
I really like your write-up on the 12-week workout, however you don't include any information on recommended time between sets. Also, Besides the execises with 5 reps and 5 sets where you state to train heavy, but not to failure, you don't list whether the other excercises should go to failure or not. Most of those at 4 x 10 or 5 x 10, you would NEED to go to failure or else start with rather light weight in order to reach the rep goals. Can you shed light on these for me??
Thanks,
Todd
Answer
Rest about 2-3 minutes between sets for big exercises such as squats, dead lifts, bench press, leg press, etc. 1-2 minutes between sets for the other exercises. I suggest that you use weights that make you work hard to achieve the desired number of sets and reps. But not so heavy that you have to use sloppy form or get assistance from a spotter. You should be able to do all of the sets and reps by yourself with good form.
When it says 4 sets of 10 reps, the first set can be a lighter warm up set. Then use a heavier weight for the other 3 sets.
Question
I have a question for you in regards to your '12 Week Workout Program,' I have been under the impression that in order to gain mass in a particular area of the body, say chest, you must do at least three different lifts that target that area with multiple sets per lift. Example... if I was to work on my chest I would do 3 sets of 10 for each of the following... bench, incline dumbbell, and decline bench. Is that over training and would I likely see more results by doing fewer exercises with more sets?
Answer
Like I mentioned in the article, 'there is no right or wrong way to workout'. You can do multiple exercises and sets for each muscle group and make progress. But in the routine you focus hard on certain exercises for 3 weeks. Then for the next 3 weeks you focus hard on some different exercises, etc.
Everyone I know of who has used this type of routine has made good consistent gains in strength. With this routine you have to keep good records of the weights that you lift, sets, reps, etc. and you simply try to beat your previous best each workout. For example, lets say that your main chest exercise for the next 3 weeks is incline barbell bench. Then for the 3 weeks you focus on decline barbell bench. Then for the next 3 weeks you focus on flat dumbbell bench. Now if you were to go through this cycle again and go back to using incline barbell bench for your main chest exercise most likely you will be noticeably stronger in this exercise then you were before. You will find this with practically all of the main exercises that you do.
The nice thing about this type of workout is that there is always a good chance that you will break a personal record of some sort. For example, if in the decline bench press you worked up to doing 5 reps with 200 lbs. in the first cycle. In the next cycle you may work up to doing 5 reps with 210-215 lbs. and this will help to keep your motivation and energy levels high. Plus it keeps the workouts interesting by not having to do the same exercises every time you work that bodypart.
I recently competed in my first bodybuilding competition. I started my contest diet at 242 lbs. and with the help of Lee's program I lost 64 lbs. and got into the best shape of my life. I didn't make the middleweight class like I had hoped, but even as the lightest competitor (178 lbs.) in the light-heavyweight class I still managed to place 3rd. I would like to thank Lee for all the help that he gave me during my contest prep. His knowledge and experience really helped ease off the pressure of being a first time competitor. I feel really proud of what I've accomplished and it is amazing how far I have come from where I started. Again, thanks Lee for your help with everything, it was greatly appreciated and you helped make the whole experience a great one. Cheers |
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If you’ve done Crossfit for any length of time, you understand that strength is a critical component to your overall performance. Chances are that you’ve stalled out with your strength gains, or you don’t really understand how to get stronger and not lose ground with your metabolic conditioning. This program is designed to do exactly that. It’s primarily a strength plan, with just enough conditioning to maintain what you’ve already built. Keep reading to see the full plan.
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This program was primarily designed to be a continuation of the 12 week muscular endurance cycle, so I highly recommend you check that out prior to starting this plan, as it will prepare you very well for the high volume you will be doing in this plan.
This brings me to my next point about this plan. This is for experienced crossfitters. You need to have a significant strength base, and solid technique to try this plan. If that’s not you it’s ok, you just don’t need this much volume and intensity to progress, which is a good thing.
You should probably be able to meet or exceed most of these standards, if you are going to find success with this program. If you want to see the full ranking system for crossfitters click here.
On a side note, you’ll probably find that some of the deadlift and squat weights become very challenging as you progress. I’ve had great luck with lever belts, like this one made by Inzer (Amazon Affiliate Link). These types of belts are way better than your standard foam an nylon types for heavy lifting.
Crossfit Program Design
The Strength Plan
As a professional internet weirdo, who happens to program crossfit training, I know that there are loads of other people that are more knowledgeable about strength training than I am. One such company is Stronglifts.
I’ve used some of their programs in the past and have found them to very well thought out, as well as effective. That is why we will be using their excellent Stronglifts 5×5 advanced plan for our strength work.
Movierulz. The Stronglifts plan is an advanced version of the 5×5 plan we all know and love. It is; however, a plan for those wishing to only gain strength. So I’ve taken it upon myself to program crossfit WOD’s, and other conditioning work, around this plan to tailor it specifically for crossfitters.
If you want to learn the same step by step method I used to create this program, check out the ebook below!
Before you get started, you need to read their article and download their free spreadsheet, which gives you the exact sets and reps you will need to do for the strength work. All you have to do is put in your current maxes, which you will have if you finished the muscular endurance cycle, thats linked above.
Let’s get into the program!
Week 1
This week is going to be the easiest week in terms of strength training, which has allowed me to keep the WOD difficulty fairly high. You’ll notice that there is one dedicated snatch day each week to allow you to work on your technique and neuromuscular efficiency, with the lift most crossfitters have trouble with.
You will also notice that Thursdays are conditioning only days, with no extra strength training. This is for a couple of reasons. First, you need some recovery from the heavy lifting, and conditioning can help speed that recovery. Secondly, we will need these days to keep us from loosing our base of conditioning we’ve already built.
Note that you can pick whatever modality you want, run, bike, row, assault bike, etc. Generally I recommend picking bike, row, or assault bike as those will have the least impact on the strength portion of the program.
If you like free crossfit programing, and want to get more articles sent right to you, then click here to join the Tier Three Team. If you don’t, I bet you wear cutoff jean jackets everywhere.
Crossfit Strength Training Program Pdf
Week 2
This week increases the total strength volume, and the WOD volume is held roughly the same as the previous week. We do see some higher skill moves in there, such as muscle ups. If you can’t do these movements scale to the next hardest version, i.e chest to bars for muscle ups.
We’ve also added in some back off sets on Tuesday, so we can continue to work the snatch. We have also increased the length of the cardio on Thursday. I definitely recommend that you stick with the same modality each week. Don’t run on week one, then bike this week etc.
Week 3
This week is going to be hard strength training wise. You’ll probably find that you’re taking about 45 minutes or so to get through the strength portion, which is why the WOD is generally held to 10 minutes or less. This will allow you the best chance of recovering from the difficult strength training.
It’s worth noting that just because this program has you doing the strength and the WOD in one session, there is no reason why you can’t do an AM and PM session if your schedule allows. This will of course take more overall time, but it is probably superior in terms of allowing maximum recovery between sessions.
Week 4
This is going to be the highest volume week for strength training in the whole cycle. These weights are very challenging, so you will need to take a minimum of 3 min or so between those heavy sets. That’s roughly 40 minutes of rest between sets! Remember, the point here is to move the weight with perfect form, not jack your heart rate up.
This is the last week before the deload on week 5. Here, I’ve done my best to pick WODs and movements that won’t impact your strength work, but there’s no way around this killer week.
Crossfit Program For Beginners
Week 5
Crossfit Endurance 12 Week Program Pdf
Ah, at last we have a reprieve from the heavy, heavy weights. This is a deload week, so the volume has been cut down, and so has some of the intensity. You will notice that the WODs aren’t super hard, but they’re pretty difficult.
This week is for recovery, so even though some of the WODs are still pretty heavy, and challenging, that doesn’t mean you have to go balls to the wall. Feel free to execute these WODs a little slower than your max. Remember this whole cycle is for strength, not metabolic conditioning!
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Final Thoughts
This is the first 5 weeks of a total of 9 weeks in the cycle. This will be difficult, but there is no way to accumulate strength without struggle and strain. If you have any questions, feel free to comment below.
If you finished this then you kick ass, and should continue to part two of the program.
Photo credit: TerryGeorge. via VisualHunt / CC BY-NC-SA
This is one of my older programs. I haven’t put together a separate drop box program for this. There is a download that links to Strong lifts for the strength stuff. It’s going to take you to their site where you can download the strength work. Hope that helps
I never thought I would feel and look better than I ever have AFTER having 2 kids! I’ve always lived a healthy lifestyle and be involved with athletics but even though I continued doing CrossFit throughout my pregnancy with Baylor, I still gained 60 pounds!! Filmes biblicos completos em portugues online. HOW DOES THAT HAPPEN!?! Straight up people…I have no idea! Pregnancy was one of the most beautiful, amazing, glorious blessings I have been able to experience but it was also one of the hardest things that my bodies been through PHYSICALLY .
After having my little boy, I knew I had a long way to go…and after months and months of clean eating and CrossFit workouts, the weight came off! TO LEARN MORE ABOUT MY JOURNEY (CLICK HERE) Then after my baby weight was off I set new goals and continued to lose weight! This journey has been the most empowering and fulfilling experience!
Crossfit Endurance 12 Week Program
I have fought many mental battles and although some battles were lost, the weight lose war was won! (yes, I am adding cheesy figurative language to this post) I’m not anywhere near done and with each goal accomplished, I eat a cupcake, and make more goals!! About 9 months ago my husband and I sadly said goodbye to our CrossFit gym that we were attending and started building a CrossFit gym in our garage! (CLICK HERE TO LEARN MORE) and (HERE TOO!) We have learned SO much over the last 9 months and it’s been SO fun to share some of that with all of you!!
In October I was asked to speak about my fitness journey at the Pinners Conference in Salt Lake City, UT!! I decided to make my class all about HOW TO LOSE WEIGHT WITH YOUR BUSY SCHEDULE! I knew all too well about trying to lose the weight with everything INCLUDING working part time outside the home! This class was a way for me to finally blog about and document all I had been doing within the last year to transform my body! READ PART 1: NUTRITION, PART 2: EXERCISE, PART 3: PUTTING IT ALL TOGETHER
HERE ARE THE LINKS TO ALL THE OTHER WEEKS! ENJOY!
As much as I LOVE my CrossFit garage gym, I soon realized that even those posts about my at-home gym weren’t being AS helpful as they could be! I mean some of you women might not have a garage to workout in, or a husband that has time to bust out a DIY pull-up bar, or maybe you’re a home body and you want to find a way to get results in the COMFORT of your own home! A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn’t require any equipment other than some hand weights and a jump rope!!
Let’s be completely honest here guys, this was tough! But with my husbands help, we bested it out and sent it her way!! Now that she has started her journey I cannot wait to share with you what we came up with! Whoever you are and whatever your story may be, this new PINNABLE 6 week at-home CrossFit plan is sure to benefit even the fittest person!
My husband and I have personally put together EVERY ONE of these workouts and let me just say right now, they are tough!! I did the workout already for today and it was HARD!! BUT, that’s the point!! I want all of you to strive to do your best during these workouts and if you have to modify it a bit than you can!!
There are 6 workouts a week on this plan…if you haven’t worked out a day in your life…this will kill you. I mean it will physically make you die! HAHA JK…but it will be really tough, SO…the biggest part about this plan is to SET GOALS!! Set yourself a goal to workout 3 times a week at first and than increase to 4 times a week as you go through this program!! I will be here for you every step of the way!! Email me your questions if you’re not sure what a specific movement is or how to do it! When I’m not able to make it to the gym, I will do one of these workouts with you all and post about it! There is NO REASON we can’t gain inspiration from each other every step of the way! Follow me on instagram @simplysadiejane to gain some motivation and drive!
I want to follow your 6 week journey as well!!! Post about it by using the hashtag #6weekstofab
4 Week Strength Program For Crossfit Pdf
Remember to PIN this to your pinterest board and email me for any questions!
12 Week Beginner Crossfit Program Pdf
HUGE SHOUTOUT to my best gal pal Rachael for putting this AMAZING image together for me! She’s like the photoshop queen!!
6 Week Crossfit Program
FOR ALL MY NEWBIES OUT THERE!!!
WOD: means Workout Of Day
…and the number sequence 5-5-5-5-5 or 21-15-9 means how many times you do that movement so for the Day 1: STRENGTH you do 5 rounds of 5 weighted squats and for the WOD portion: you do 21 jumping squats, 21 pushups, 21 mountain climber and 21 situps…THEN…you do 15 of all those and then 9!!!
EMOM: Every Minute On the Minute! So if you have to do 10 burpees EMOM, you start at the beginning of one minute and BUST OUT those 10 burpees then rest UNTIL the start of the next minute!!
DOUBLE UNDERS: this is just jump roping but you swing the jump rope twice under your feet when you jump up! This took me MONTHS to master! Singles work great as well!
Does that make sense?…email if you have any questions!
CrossFit Warm Up
First let’s warm up! Your warm up is so important. Warming up will help prevent injury. You can use my CrossFit warm up or choose one of your own.
12 Week Crossfit Program Pdf 2017
WEEK 1
I ended up making a really ghetto video that explains all the movements involved in the at-home workouts! ENJOY!