by

Crossfit Endurance 12 Week Program Pdf

'], 'filter': { 'nextExceptions': 'img, blockquote, div', 'nextContainsExceptions': 'img, blockquote'} }'>

  1. Crossfit Endurance Workout Programs
  2. Crossfit Endurance 12 Week Program Pdf Download

Typically in Crossfit Endurance we have triathletes work up to a weekly schedule that includes the following: 4 days of Crossfit training, 3 strength-training days and 2 days each of sport-specific training for swimming, biking and running.

Crossfit Endurance Workout Programs

Program

The following program is scaled down to more of a starter program. Each week will include the following: 3 days of strength, 3 days of Crossfit and 3 days of sport-specific training.

  1. Hybrid Crossfit Strength/Metcon Program aka Gant Grimes Hybrid Program INTRODUCTION Several months ago, I had some conversations with Garrett Smith and a few others regarding the potential benefits of increased strength and gymnastics programming and shorter metcons sessions. I embarked on a 12 week project.
  2. Provides some structure to the program by having the same days off each week. It is critical that every sixth week is a rest/skills week. No strength WODs, CrossFit Endurance WODs or met-cons should be executed during this week. Instead, soldiers should focus on resting, recovering and working on weaknesses. Without this rest week, it is.
  3. Our CrossFit program is designed to improve performance by targeting all fitness disciplines including strength, Olympic weightlifting, gymnastics, skills and endurance. Whether you’re a seasoned Games competitor, or you’re looking to compete for the first time The Athlete Program is tailored to help you reach your potential!
  4. CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition, and athletic training protocols. We are the leaders in strength.

Runners, Cyclists & Swimmers

The Training Day Engine Builder Program is a 12-week program intended to improve your aerobic capacity by focusing on the three main monostructural metabolic conditioning exercises found in CrossFit: running, rowing & biking. Whether you choose to follow the program as-is or you modify it to your current abilities.

This is also a starter schedule. Ideally my athletes will work up toward an additional 1 to 3 more days of Crossfit workouts per week. This is where we see the greatest gains in performance.

Crossfit Endurance 12 Week Program Pdf Download

Technique is critical to all the exercises listed! I highly recommend finding a Crossfit gym (Crossfit.com) and/or Crossfit Endurance program (Crossfitendurance.com) and look into coaching and classes to help you nail down technique and midline stability. Technique and sound fundamentals are key to preventing injury and gaining all the performance potential out of the Crossfit Endurance program.

LEGEND

Crossfit Endurance 12 Week Program Pdf

Endurance
1. 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.
2. TT = Time Trial
3. 85% = 85% effort/time of distance asked. So if it is a 5K and your best time is 20 minutes, 85% of that effort would be 23 min (20 x .15 = 23, .15 being 15% of 100 or 85%). Coming as close to 23 min would be the goal.

Crossfit endurance 12 week program pdf sample

Astm standards pdf. CrossFit
1. < 10 min WOD = less than 10 minute Workout of the Day
2. > 10 min WOD = greater than 10 min Workout of the Day
3. M = mono-structural metabolic conditioning or “cardio”
4. G = gymnastics, bodyweight exercises
5. W = weightlifting, powerlifting and Olympic lifts

Strength
1. ME: Max Effort, from warm up to 2-3 rep max effort should take between 10-15 sets total
2. DE: Dynamic Effort, after warm up reaching 50-60% of Max Effort weight, 1-3 reps at desired weight on specific recovery or time basis. Effort is to remain under .75 second for contraction phase. If you cannot maintain speed of the bar, weight should drop until proper speed is achieved or workout is over.

How CrossFit Works
There are 3 buckets of CrossFit content as listed below. Mix these in as many different ways as possible. Keeping in mind that routine is the enemy, and if you are following this program you will need to keep in mind that if there are two ME days for strength then there will be < 10 min WODs that are M/W specific.

Endurance
  1. Metabolic Conditioning (M)
    1. Running
    2. Bike
    3. Row
    4. Jump
Endurance
  1. Gymnastics (G)
    1. Bodyweight Movements(become proficient here before lifting weights!)
      1. Air Squat
      2. Pull-up
      3. Push-up
      4. Dip
      5. Handstand Push-up
      6. Rope Climb
      7. Muscle-Up
      8. Press to Handstand
      9. Back Extension
      10. Sit-up
      11. Jumps
      12. Lunge
  1. Weightlifting (W)
    1. Deadlifts
    2. Cleans
    3. Presses
    4. Snatch
    5. Clean and Jerk
    6. Kettlebell Swing
    7. Stones
    8. Tire Flips