![]() ![]() Yes of course! Not everyone will be at the same level of abilities and we would prefer that you did not miss any of the workout days if possible. Helps take your heart rate back down to normal and usually involves stretching.Īll of these elements work together to facilitate and complement the targeted modalities for that day. This will be intense but the previous phases would have prepared you well to allow you to perform at your best. The main workout that implements the scheduled modalities for that day. Focuses on exercises that will help complement the upcoming WOD. ![]() Prepares the muscles that are going to be utilised for the movements to be performed in the workouts so that range of motion is maximised and risk of injury is minimised. Gets the blood pumping and stimulates the muscles in anticipation for the grilling it’s about to receive! We provide specific warm up exercises tailored for the movements to be performed on the day. The daily workout will consist of the following elements in chronological order: We believe that this workout structure and varied combination of modalities will allow for maximum intensity without overtraining the body as well as provide a perfect blend of skill, strength, and conditioning. ![]() G = gymnastics, M = cardio, W = weighlifting The entire program will run for 4 weeks and the modalities involved in each day is as follows: The WOD formulated for each workout day will include movements from 1, 2, or 3 modalities and will be run in various formats that include: Tabata, EMOM, RFT, and AMRAP, just to name a few. That means you’ll be training for 5 days in a row and then resting for 2 days.ĥ days straight of training is gruelling to say the least, so a couple of rest days were added to break up the WODs and allow some time for rest and recovery. The scheduling used in this program will go by a 5 day on, 2 day rest pattern, for a 7 day week. Movements Used in the Programīelow are the list of movements you will be performing as part of this 4 week program categorised into their respective modalities: GymnasticsĮxercises by Modalities Program Scheduling But as a combination, they form a potent mix that will help increase agility, bodyweight control, coordination, cardio capacity, and strength and power. Each modality on their own improves one’s fitness capabilities in different ways. In the CrossFit program we designed, we will be referring to these modalities as G, M, and W, respectively. This template not only embraces the criteria we listed above but also breaks down all CrossFit movements and groups them into 1 of 3 modalities: So we went back to the roots of CrossFit and obtained inspiration from the original CrossFit programming template. At the same time we also wanted to make sure that the workouts we program all satisfy the following criteria: When devising this 4 week program, we found it imperative that we preserve the fundamental trait that makes the discipline of CrossFit so unique: constantly varied functional movements done at high intensity. However, keep in mind that this workout plan has been designed as a stepping stone for you to take up CrossFit beyond this program so that you to take your muscle gains to the next level! Workout Plan Structure Now, we’re not saying you’re going to end up looking like these dudes after 4 weeks, but you’d be developing the foundational skills and strength to be able to, just by doing this program!ĬrossFit incorporates a plethora of traditional and Olympic weightlifting methodologies as part of its training as well as plenty of bodyweight and calisthenics type exercises that all lead to muscle gains and lean bulk.Īlthough this program is only for 4 weeks, you will notice a difference in your body composition by the end of it. The guy on the left, Matt Chan and the tank on the right, Jason Khalipa are also both seasoned CrossFit athletes. ![]() The guy in the middle is Rich Froning, arguably the greatest CrossFitter to ever live, won the CrossFit Games 4 times in a row. ![]()
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