CROSSFIT WORKOUT ROUTINE
Week 1: Amateur Training Plan
Monday Workout Routine
Warm Up for CrossFit Workout Routine
Jump Rope
2 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 Bridges for 15 second holds, rest 30 sec to 1 min between.
Rest 5 min
Main Set
2 Rounds for time:
6 Hang Power Snatches 55-115 lbs Unbroken: Chose Weight you can handle.
10 Double Unders and 50 regular jumps
Rest 5 min
Core
Hollow Rocks 1 min,
Rest 1 min,
Superman's 1 min
You may wait 3 hours before the run or do it immediately after.
Run
3 x 3 min intervals w/90 sec recovery between rounds (stairs, treadmill, or big hill)
Hold maximal distance possible on each of the 3 min rounds.
Tuesday
Warm Up for CrossFit Training
Spin on Bike or Jump Rope for 5 minutes
Main Set
Box Front Squat 3 x 3, 85% (180sec rest)
Pause at the end by sitting on a box or stack of weights. Then stand back up.
Rest 5 min
Sumo Deadlift 5 x 3 , 85% (180 sec rest)
Skills
If you have a special skill in your race use this day to practice one of the race skills such as rollerblading, ropes, swimming. If you have no new skills in the next race, you are done!
Wednesday
Record Times: We will use these in the future
Warm Up for CrossFit Training
Easy Spin for 5 minutes.
Bike
4 x 1/4 mile hold within 2-3 sec or Foul.
Rest 90 sec between Intervals.
Foul= Wall Sits: 45 sec Right leg, 45 sec Left leg
Rest 5 min
Strength
You may wait 3 hours or do these back to back
3 Rounds for Time:
10 GHD Sit Ups
15 Push Press 35-75 lbs Goal is 75 pounds
20 Kettle Bell or dumbbell Swings 25 pounds
Check Your Gear List:
Make list of what needed
Thursday
Warm Up for CrossFit Training
ROM stretches
Strength
Deadlift (DL) 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM
Immediately following DL's 15 burpees for time
Enudurance
Run 1 x (200 m + 400 m + 600 m).
Rest the exact time it takes you to do each interval in each set. EX. 200 m run in 35 sec. rest 35 sec then 400 m run, rest 400 m time, run 600 m, rest 600 m time, run 200 m, etc.
Friday Workout Routine
Rowing Machine
Tabata Workout
Sprint as hard as you can for 20 seconds
Rest for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Saturday
Bike
1 mile Hill climb, Remain out of the Saddle for the entire climb, Incline between 6-12%
Work on special skills or gear list.
Return to Amateur 12 Week Plan from Week 1: Workout Routine
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