CROSS FIT

Amateur 12 Week Training Plan

This program is for the amateur athlete who wants to follow Cross Fit and CrossFit Endurance for their training.

It is a 12 week program that will have you ready for an adventure race, or ready to tackle my elite program.

The difference in the programs is this:

Sport:

This is for the athlete new to CrossFit and CrossFit Endurance training. You might not be new to adventure racing, but new to this type of training.

We'll be dividing up the CrossFit and CrossFit Endurance workouts to start, then we'll start combing some days towards the end.

Amateur:

This athlete has trained in CrossFit and is ready to add endurance. It will have you ready to run, bike and row faster. The volume is lower than the elite level and you will only CrossFit 3 days as opposed to 5. The rest will be CrossFit Endurance days. Some days you'll do both.

Elite:

This athlete trains in CrossFit and can do 4-5 CrossFit workouts a week. We'll add the CrossFit Endurance with it. Most days you'll do both workouts.

Week 1: Amateur Training

Intensity

For week 1 you'll want to go hard, unless this is your first time CrossFitting. I am making the assumption you have done or can do the last week of the Sport Program. On sprints, sprint hard. On lifts, lift heavy. Note where I tell you to be on the hills. This will get your ready for adventure racing. Adventure racing is never on flat ground.

Check out the guy above, that should be you.

Cross Fit Week 1 Adventure Race Training

Week 2: Amateur Training

Week 2 has a lot of intervals. You'll also add rowing this week. We'll ramp it up just a bit. Work hard, but be sure to recover as well. Take a day off if your heart-rate is 5 beats above your resting heart rate when you awake.

Have fun and hit it hard!

Cross Fit Week 2 Adventure Race Training

Week 3: Amateur Training

This week really bumps up the mileage. It is time trial so go at it hard, however be smart so you can finish strong. Try to negative split, which means finish the second half of your run or bike faster than the first half.

You'll see 30 mile rides on the bike and a 9 mile run on the long for the ultra athletes this week. If you are a sprint or middle distnace racer, you'll see your distance included.

Cross Fit Week 3 Adventure Race Training

Week 4: Amateur Training

This week steps it up a notch. You are doing 3/4 of the Elite Crossfit workouts now, which is incredible. You are doing the same amount on the Time Trials. Keep it up, you are going to be fast!

Cross Fit Week 4 Adventure Race Training

Week 5

Cross Fit Week 5 Adventure Race Training

Week 6

Cross Fit Week 6 Adventure Race Training

Week 7

Cross Fit Week 7 Adventure Race Training

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