Mike Burgener 12 Week Program
(Originally found here, as posted by Mike Burgener)
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. A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn’t require any equipment other than some hand weights and a jump rope!! In the CrossFit Program. Prize-fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that. Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA Beginner Health Workout Note: This 12-week program is designed for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes. In the CrossFit Program. Prize-fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that.
Program Cliffs:
12 Week Beginner Crossfit Program Pdf Free
- 12 Week program, 4 days per week
- The author notes this program is very flexible for any schedule but to consider the following split:
- Monday, Tuesday, Rest, Thursday, Rest, Saturday
- Each Session you can input your 1RM/PR under the MAX heading - this will calculate your weight for the exercise.
- the program also displays the total reps performed with each exercise
- Each exercise day based around snatch or cleans, back squats throughout the program
- The program also includes some basic strength elements such as pressing, chin-ups, box jumps, and core work
- Abbreviations:
- WT = this is the weight you will use for the exercise
- PS = power snatch
- HSS = hang squat snatch (I believe this is just a full snatch from the hang)
- SN = snatch
- PS+HSS+SN = power snatch, hang snatch, snatch complex
- According to comments, doing this once would equal 3 reps total, not 1 rep
- POS clean/snatch = 3-position (pauses at floor, below knee, hang)
- PJ+JRK = power jerk + jerk
- Clean Shrugs = taken off the blocks, from high hang position
- HLR = hanging leg raise
- SN PP = snatch push-press (use your max snatch for this, according to the author)
- Please review the above link for comments from users and the author on running the program and for any details I may have missed
(Originally found here, as posted by Mike Burgener)
Program Cliffs:
Beginner Crossfit Plan
- 12 Week program, 4 days per week
- The author notes this program is very flexible for any schedule but to consider the following split:
- Monday, Tuesday, Rest, Thursday, Rest, Saturday
- Each Session you can input your 1RM/PR under the MAX heading - this will calculate your weight for the exercise.
- the program also displays the total reps performed with each exercise
- Each exercise day based around snatch or cleans, back squats throughout the program
- The program also includes some basic strength elements such as pressing, chin-ups, box jumps, and core work
- Abbreviations:
- WT = this is the weight you will use for the exercise
- PS = power snatch
- HSS = hang squat snatch (I believe this is just a full snatch from the hang)
- SN = snatch
- PS+HSS+SN = power snatch, hang snatch, snatch complex
- According to comments, doing this once would equal 3 reps total, not 1 rep
- POS clean/snatch = 3-position (pauses at floor, below knee, hang)
- PJ+JRK = power jerk + jerk
- Clean Shrugs = taken off the blocks, from high hang position
- HLR = hanging leg raise
- SN PP = snatch push-press (use your max snatch for this, according to the author)
- Please review the above link for comments from users and the author on running the program and for any details I may have missed