#12 week crossfit program pdf plus#
Expect to see more workout pieces, plus a mobility rotation that will not only aid in recovery and overcoming the prior work, but prepare the body for upcoming workouts, and contribute to improving overall mobility over time.
#12 week crossfit program pdf full#
You will notice a rotation between 4 different warmup sequences which provides just a touch of variety, but more importantly the much needed consistency in regards to developing and/or maintaining mobility and awareness in all the areas required when it comes to executing a snatch, clean, and jerk most efficiently and effectively (the bottom position of the squat and overhead position.)Ī Workout that focuses on positional awareness and strength, and implements the concept of progression toward the full movements within the day and/or through weeks.Įxtra Credit takes the 60-min class to 90-min. Of course, the members who don’t want to join a barbell club will still enjoy rooting the weightlifters on and talking with them about the extra training they’re doing.Ī Detailed Warmup that is designed to increase (for that specific day) and improve (for the purpose of insurance, health, and longevity) range of motion for the end range and quality demands of the Olympic lifts, and the assistant exercises that benefit them. This way, you’re not alienating the members who don’t want to lift, which is to say that this program is a great way to meet the needs of your lifters, without making your whole community follow a strength-biased program. As for your entire community, not everyone wants a strength-biased program, so a barbell program can help you satisfy the needs of everyone by giving your lifters a place to lift and keeping the general program more varied. When you give your gym a weightlifting program to follow, those are the two types of people who will join: the people who want to do well at a weightlifting competition and the people who love the extra strength work and repetitions with the barbell. These things only matter when someone wants to compete in a weightlifting competition or when someone has a love for the Olympic lifts and enjoys doing them more often. Is a specialty weightlifting program necessary to get fit? No. This is a great option for supplementing regular CrossFit workouts, especially for those who always want more barbell. It's more appropriate for gyms who don't have an established or thriving weightlifting class yet, or who have a group of people who can commit to training only 1 day a week.
The 16-Week Program gives you 1 plan per week (for a total of 16 plans). Generally, these folks use CrossFit to round out their total fitness but want to spend the majority of their time developing their weightlifting skills. This option is a good fit for gyms who have a successful weightlifting class already, or who have a group of athletes who are more weightlifting focused. The extra practice gives you faster results. 2 days a week (in addition to normal CrossFit classes). It's the difference between showing up 1 day a week to train Oly lifts vs. This program is for affiliates who have a group of members more committed to developing their Oly skills. The 12-Week Program gives you 2 plans per week (for a total of 24 plans).