4 Weeks / 5 Days per Week / Intermediate
- Crossfit Mega 12 Week Workout Plans
- Crossfit Mega 12 Week Workout Plan 2017
- Crossfit Mega 12 Week Workout Plan For Women
Why Purchase
For anyone interested in a high-intensity, effective workout, it's hard to beat Crossfit training. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, .. more
For anyone interested in a high-intensity, effective workout, it's hard to beat Crossfit training. Each Crossfit workout should be different than the last, but the overarching goal of the Crossfit training program is to build and improve strength, agility, cardiopulmonary endurance, flexibility, power and speed.
Home Crossfit Workouts
Crossfit exercise routines can be performed in a gym, but this Crossfit workout program is designed as a Crossfit at home workout./
This Crossfit workout plan uses bodyweight exercises, supplemented with kettlebells, a pull-up bar and deadlifts. If you have this equipment available, Crossfit workouts at home are an option for you.
Crossfit Workouts for Women
There is very little physiological difference in the body's response to exercise between men and women. Fitness is built the same way for both genders. The only adjustments necessary are those of intensity and total weight used, according to the fitness of the individual.
Crossfit workout programs are ideal for women because Crossfit routines focus on building core and upper body strength, which are two weak areas for most women.
Crossfit Total Workout
This Crossfit routine is a thirty day plan for intermediate level exercisers. Be sure you have access to kettlebells, a pull-up bar, a weightlifting bar and weight plates.
Deadlifts are on the menu, so be certain to learn proper form and lift within your limits. If you are an advanced exerciser and plan to max out on the deadlifts, it is wise to have a spotter for safety.
The Crossfit workout schedule is three days a week. It is best to allow at least twenty-four hours between workouts to allow the muscles to complete their process of recovery and growth.
Crossfit Training Program
This Crossfit workout routine consists of five different workouts. Each workout emphasizes a different part of the body or fitness goal.
Workout #1, the Crossfit Deadlift Workout emphasizes cardiopulmonary fitness and core strength with its focus on running, deadlifts and v-ups. Each workout, however, touches on all aspects of fitness. That is the Crossfit philosophy, that all exercise should lead to improvements in every category of physical fitness.
Follow this Crossfit workout program for thirty days and you will come out far fitter, stronger and faster than you were before.
A Total Crossfit Workout Program
The Crossfit Workout Program makes demands on the body, as it triggers the metabolic changes leading to greater fitness and lean body mass. Those changes won't be fully operational in someone running on junk food and caffeine.
Couple the workouts with a nutritious diet loaded with lean proteins, fresh fruits and vegetables, and add eight hours of solid sleep per night to really super-charge results. Start following this Crossfit Workout Plan today!
You’ve probably heard of CrossFit and wondered what it is and how you can start doing CrossFit workouts. CrossFit is an intense, cross-training exercise program that combines different kinds of exercises into varied fitness routines called Workouts of the Day (WODs). CrossFit athletes rarely do the same routines in the same week. For example, in Monday’s WOD, you might do 15 sit-ups, 20 lunges, and run half a mile, completing as many repetitions as possible (abbreviated AMRAP) in a certain amount of time. In Tuesday’s WOD, you might do 5 pull-ups, 10 sit-ups, and swim 5 laps AMRAP. CrossFitters spend somewhere between 20 and 40 minutes per day on a WOD.
For an introduction to CrossFit, check out this CrossFit For Dummies video.
Getting started in CrossFit is easy. Don’t be intimidated by those seemingly superhuman CrossFitters who compete in the CrossFit Games. Anyone with the motivation and drive to improve his or her health and fitness can perform CrossFit training, beginning with light, simple WODs and progressing to harder ones.
CrossFit exercises
CrossFit training works the 10 fundamental physical qualities: Cardio/respiratory endurance, strength, stamina, power, flexibility, speed, agility, coordination, accuracy, and balance. That means you’re going to do a whole bunch of different exercises in various disciplines, working as many parts of your body as possible. The goal is make your body as fit as possible, so that you can be prepared for any kind of activity. In fact, if you participate in CrossFit classes or even in the CrossFit Games, you won’t necessarily know what the workouts are ahead of time. So you need train your body to be ready for anything.
Here are some of the disciplines CrossFitters work in and the principle exercises for each:
- Aerobic (cardio/respiratory endurance, stamina): Walking, running, rowing, swimming, jumping rope, cycling.
- Calisthenics (strength, flexibility, balance, coordination): Sit-ups, pull-ups, push-ups, lunges, knee bends, jumping jacks, crunches, squats.
- Olympic weightlifting (strength): Snatch, clean and jerk.
- Strongman events (strength): Farmer’s carry, yoke carry.
- Powerlifting (power): Squats, deadlifts, bench press.
- Gymnastics (strength, flexibility, agility, coordination, balance, accuracy): Handstands, rope climbing, still rings, trampoline, tumbling.
- Plyometrics (speed, power): Squat jumps, lateral jumps, box jumps, burpees.
- Miscellaneous: Wallball, kettlebell, medicine balls.
Some of these exercises require going to a gym or other specialized facility that has the necessary equipment. If you want to join a gym for CrossFit, you should find a CrossFit-affiliated gym, which shouldn’t be difficult because there are about 5,500 affiliates worldwide. CrossFit-affiliated gyms have CrossFit classes with CrossFit-certified instructors to guide you though the routines. Use the CrossFit Location Finder to find a location near you.
However, if you’re just beginning, you may not want to join a gym just yet — and you don’t have to. You can perform many of these exercises at home, either with no equipment or with a small investment in equipment.
Your first week of WODs
If you want to try CrossFit on your own at home, the table below shows exercises you can do each day of the week. This gives you an idea of how CrossFit works. Feel free to change out the exercises for similar activities or ramp up the reps if these workouts are too mild for you. And if you find these exercises a little too boring, get creative. CrossFitters pride themselves on their creativity in coming up with new WODs. Just be realistic about what you can do.
Don’t be discouraged if you can’t do all the exercises or very many reps initially. Remember that your body may not be used to some of these activities. The goal is to build yourself up!
Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
---|---|---|---|---|---|---|
AMRAP 20 minutes | 3 rounds | 5 rounds | AMRAP 20 minutes | Rest day! | 4 rounds | AMRAP 20 minutes |
10 sit-ups | Run 200 meters | 20 lunges | 15 sit-ups | Walk for 5 minutes | 20 air squats | |
10 push-ups | 50 jumping jacks | Jump rope for 3 minutes | 10 burpees | 10 jumping jacks | 15 push-ups | |
15 air squats | Run for 5 minutes | 25 lunges |
Disclaimer: WodSites is not in any way affiliated with the CrossFit brand.
Aerobic Capacity
Website: www.aerobiccapacity.com/programs
Trial: No Trial Available
Pricing: $30 USD per month or 20USD per month if you subscribe for one year.
Origin: United States
Creators: Chris Hinshaw
Delivered By: Smartphone App
Trial: No Trial Available
Pricing: $30 USD per month or 20USD per month if you subscribe for one year.
Origin: United States
Creators: Chris Hinshaw
Delivered By: Smartphone App
Best CrossFit Programming Description
Chris Hinshaw, ten times Ironman endurance competitor and CrossFit coach, is behind many CrossFit Games athletes. On his website Aerobic Capacity, Chris offers two choices for CrossFit programming. Firstly Running: This is a personalized weekly endurance program by Chris for the Crossfit athlete wanting to optimize their aerobic capacity. Secondly there is the General Endurance and Speed which includes workouts to develop your musculoskeletal, metabolic, and neuromuscular systems to be able to manage the faster training.
Built by Bergeron
Website:www.builtbybergeron.com
Email: [email protected]
Trial: FREE
Pricing: FREE daily CrossFit programming on the official website, other services available on request.
Origin: United States
Creators: Ben Bergeron
Delivered By: Website Blog
Email: [email protected]
Trial: FREE
Pricing: FREE daily CrossFit programming on the official website, other services available on request.
Origin: United States
Creators: Ben Bergeron
Delivered By: Website Blog
Best CrossFit Programming Description
This CrossFit Programming site was established by Ben Bergeron, the owner and head coach at CrossFit New Englandand a two-time CrossFit Games competitor. This site is perfect for the athlete looking to find some programming to follow in their home gym or for competitors looking to take their training to another level. Competitors can choose free daily programming, comptrain masters or even three day training camps. If you’re an affiliate owner then Built By Bergeron gives you the opportunity to glean from one of the best. If you are looking to improve the way you run your box you can engage Ben through his seminars, two day courses and month long consultation programs. Got two strands of programming: CompTrain (builtbybergeron.com/comptrain-programming) is for general population and CompTrain Masters (comptrainmasters.com) is specific to Masters-aged athletes.
Conjugate Fitness
Website: www.conjugatefitness.com
Email: [email protected]
Trial: No Trial Available
Pricing: $24.60 per month
Origin: United States
Creators: Shane Sweatt and Laura Phelps
Delivered By: Membership Website
Email: [email protected]
Trial: No Trial Available
Pricing: $24.60 per month
Origin: United States
Creators: Shane Sweatt and Laura Phelps
Delivered By: Membership Website
Best CrossFit Programming Description
Conjugate Fitness CrossFit programming now reaches more strength coaches and athletes than any other training company in the world. This is your chance to finally access training materials, CrossFit programming, checklists, reports, cheat sheets and operating procedures. a complete arsenal for your box! The programming is put together by expert coaches and features hundreds of programs, instructional videos and equipment checklists.
Conjugate Gymnastics
Website: www.conjugategymnastics.com
Email: [email protected]
Trial: No Trial Available
Pricing: $35 USD for foundation, $45 USD for competitors
Creators: Sean Lind
Delivered By: www.wodfollow.com
Email: [email protected]
Trial: No Trial Available
Pricing: $35 USD for foundation, $45 USD for competitors
Creators: Sean Lind
Delivered By: www.wodfollow.com
Best CrossFit Programming Description
The conjugate gymnastics CrossFit program is developed to increase the overall bodyweight strength of individuals. What makes this program unique is its focus on resistance and constantly rotating exercises which elevate body weight strength. This program has a cult following including 2013 CrossFit Games Individual Champion Samantha Briggs, CrossFit Games 2014 Champion Camille LeBlanc-Bazinet and 2013& 2014 CrossFit Games Master Champion Amanda Allen. There are two programs “foundation strength” and “competitor” designed to hit the mark with everyday athletes and those taking it to the next level.
Crossfit Football
Website:www.crossfitfootball.com
Email: [email protected]
Trial: No trial available
Pricing: On request
Origin: United States
Creators: Designed by NFL players and some of the top coaches in the world
Delivered By: Train Heroic App
Email: [email protected]
Trial: No trial available
Pricing: On request
Origin: United States
Creators: Designed by NFL players and some of the top coaches in the world
Delivered By: Train Heroic App
Best CrossFit Programming Description
CrossFit Football is a comprehensive training program that uses multi-plane compound movements to simulate the demands placed on an athlete during sport. It’s designed for athletes participating in contact sports requiring explosive power, strength and speed. The CrossFit Football Program has been designed by NFL players and some of the top coaches in the world to meet the needs of athletes at all levels of training. Aside from CrossFit programming CrossFit football members are offered nutritional tips, seminars and individual coaching.
Crossfit Krypton (by Ben Smith)
Website:www.crossfitkrypton.com
Email: [email protected]
Trial: No Trial Available
Pricing: From $50 per month with a no obligation cancellation agreement.
Origin: United States
Creators: Ben Smith
Delivered By: Beyond The Whiteboard
Email: [email protected]
Trial: No Trial Available
Pricing: From $50 per month with a no obligation cancellation agreement.
Origin: United States
Creators: Ben Smith
Delivered By: Beyond The Whiteboard
Want to speak with Kody about your website? Schedule a time directly into his calendar for a no obligation website review. SCHEDULE MY CALL
Best CrossFit Programming Description
CrossFit Games champion Ben Smith has been doing his own CrossFit programming since 2006. This programming is aimed at competitors as well as ordinary members looking to get into shape. The programs include strength, Olympic lifting, gymnastics, running, rowing and endurance. Wavepad freezing when splitting. Every Sunday the workouts for Monday- Friday are posted making it very easy for box owners to get ahead for the week.
Crossfit Linchpin
Website:www.crossfitlinchpin.com
Email: Contact through Crossfit Linchpin’s Website
Trial: Free WOD’s are available on website with no trial available for custom programming.
Pricing: Free WOD’s ares available on the website and the cost for custom programming is $499 per month with no lock in contracts.
Origin: United States
Creators: Pat Sherwood
Delivered By: Email prior to each month
Email: Contact through Crossfit Linchpin’s Website
Trial: Free WOD’s are available on website with no trial available for custom programming.
Pricing: Free WOD’s ares available on the website and the cost for custom programming is $499 per month with no lock in contracts.
Origin: United States
Creators: Pat Sherwood
Delivered By: Email prior to each month
Best CrossFit Programming Description
CrossFit Linchpin is headed up by Pat Sherwood, Host and Analyst for the CrossFit Games Update Show, and member of the CrossFit HQ. In case you thought the experience stopped there, CrossFit Linchpin coaches also include Chris Spealler, Miranda Oldroyd, Eric O’Connor, and Doug Zakaras, making it the most star studded line up of the lot. This team of experienced coaches is primarily focussed on providing a free resource for CrossFitters all over the world. And boy is there value in what they have done with CrossFit Linchpin. The daily WOD’s posted on the CrossFit Linchin website are the perfect program for the individual CrossFitter but they are also a great resource for affiliate owners to assist with programming ideas. If you are interested in getting the team to work on your own affiliates programming a pay as you go monthly plan is available with programming tailored to the needs of your affiliate. This programming is focused on the overwhelming majority of members and not at the minority who might compete at Regionals or the CrossFit Games. Most members are trying to be fit for life and need to be in and out of the gym in an hour so they can get back to their busy lives. This CrossFit Program ticks that box.
Do What Dan Does
Website: www.btwb.com/danbailey
Email: [email protected]
Trial: No Trial Available
Pricing: $49/month (General Purpose) $99/month (Competitors)
Origin: United States
Creators: Dan Bailey
Delivered By: Beyond The Whiteboard App
Email: [email protected]
Trial: No Trial Available
Pricing: $49/month (General Purpose) $99/month (Competitors)
Origin: United States
Creators: Dan Bailey
Delivered By: Beyond The Whiteboard App
Best CrossFit Programming Description
Dan Bailey is a CrossFit Games veteran who has finished top 10 at 5 CrossFit Games, with his best placing of 4th in 2015. The Do What Dan Does CrossFit program gives athletes the opportunity to follow along with Dan’s personal programming. The program is capped at 200 athletes which gives athletes the opportunity to be Dan’s virtual training partners and have a level of direct interaction with Dan through the leaderboard, comments and weekly emails. Subscribers have the option of two programs: Competitors or GPP. The competitor’s program follows Dan’s exact training schedule which includes metcons, strength work and accessory items. Whilst the GPP program gives athletes a singular WOD to be performed that day. Once signed up, subscribers will get the workouts delivered weekly.
Icon Athlete (by Chris Spealler)
Website: Via Beyond The Whiteboard
Email: [email protected]
Trial: No Trial Available
Pricing: $45 USD per month for individuals and $200 per month for teams
Origin: United States
Creators: Chris Spealler
Delivered By: Beyond The Whiteboard
Email: [email protected]
Trial: No Trial Available
Pricing: $45 USD per month for individuals and $200 per month for teams
Origin: United States
Creators: Chris Spealler
Delivered By: Beyond The Whiteboard
Best CrossFit Programming Description
Icon Athlete CrossFit programming was developed by 7 time Individual CrossFit Games Competitor, Chris Spealler. With 10 years of CrossFit competition, coaching, and affiliate ownership Chris has worked with a variety of athletes and coaches. Athletes will have access to all 3 tracks of programming which are open competitor, regionals competitor and strength bios. Participants are however encouraged to stay with one of them for 6 weeks before moving to others or mixing programs.
Invictus
Website: www.crossfitinvictus.com
Email: [email protected]
Trial: No Trial Available
Pricing: Free on their official website
Origin: United States
Creators: CrossFit Invictus
Delivered By: Membership Website
Email: [email protected]
Trial: No Trial Available
Pricing: Free on their official website
Origin: United States
Creators: CrossFit Invictus
Delivered By: Membership Website
Best CrossFit Programming Description
This is a great choice for free CrossFit programming as the programs are readily available on the Invictus website. Invictus has established itself as the ultimate CrossFit athlete development program, coaching more than 30 individual CrossFit Games athletes. Invictus is one of the most popular programs, for competitive as well as everyday athletes offering a daily free programming with three different levels: fitness, performance and competition. CrossFit athletes working with Invictus include Camille Leblanc Bazinet, Lauren Fisher, Maddy Myers, and Josh Bridges.
Jacked Unicorn
Website: https://wodstar.com/clb-jacked-unicorn-program-2
Email: [email protected]
Trial: No Trial Available
Pricing: Register free for partial access to the members area, further upgrades available
Origin: Canada
Creators: Camille LeBlanc-Bazinet
Delivered By: Membership Website and Private Facebook Group
Email: [email protected]
Trial: No Trial Available
Pricing: Register free for partial access to the members area, further upgrades available
Origin: Canada
Creators: Camille LeBlanc-Bazinet
Delivered By: Membership Website and Private Facebook Group
Want to speak with Kody about your website? Schedule a time directly into his calendar for a no obligation website review. SCHEDULE MY CALL
Best CrossFit Programming Description
Wodstar claims to have the best CrossFit movement index on the Internet and combines it with top CrossFit programming from the most famous CrossFit athletes in the world, like Camille LeBlanc-Bazinet! The Wodstar CrossFit program is for box owners, coaches or home gym rats and features hours of programming, videos, forums and techniques all available online.
Gym Jones
Website:www.gymjones.com
Email:[email protected]
Trial: No Trial Available
Pricing: $500/year or $50/month. 12 month contract with no cancellation privileges until the term is complete.
Origin: Salt Lake City, Utah
Creators: Gym Jones coaching team
Delivered By: Membership Website
Email:[email protected]
Trial: No Trial Available
Pricing: $500/year or $50/month. 12 month contract with no cancellation privileges until the term is complete.
Origin: Salt Lake City, Utah
Creators: Gym Jones coaching team
Delivered By: Membership Website
Best CrossFit Programming Description
In terms of CrossFit programming this one is no easy ride! Gym Jones prides itself on the tough love approach and it is both a training project and a physical location. To quote Gym Jones “It is not a cozy place. There are no televisions, no machines, no comfortable spots to sit – and there are no mirrors.” The CrossFit program is a onetime payment for yearly access. You get access to the full library of online information including knowledge articles, videos, full training plans, and more.
Misfit Athletics
Website: www.misfitathletics.com/affiliate-programming/
Email: Contact through Misfit Athletic’s website
Trial: Free basic website access
Pricing: Pricing for the site and Pricing for coaching and programming
Origin: United States
Creators: Drew Crandall, Seth Page, Matt Sherburne and Gabe Garcia
Delivered By: Membership Website
Email: Contact through Misfit Athletic’s website
Trial: Free basic website access
Pricing: Pricing for the site and Pricing for coaching and programming
Origin: United States
Creators: Drew Crandall, Seth Page, Matt Sherburne and Gabe Garcia
Delivered By: Membership Website
Best CrossFit Programming Description
Misfit athletics is a CrossFit programming plan established by Drew Crandall. MisFit Athletics main product is the blog for competitive crossfit athletes and do a lot of remote coaching for individual athletes. MisFit Athletics provides programming for affiliates which is tailored to the specific box needs such as equipment, class size, goals and clientele. The 4 programming options vary from General Physical Preparedness (GPP) to Competitor programming for competitive CrossFit Athletes. Each option comes with direct access to a MisFit Athletics Coach.
Moveskill
Website:www.moveskill.com
Email:[email protected]
Trial: No Trial Available
Pricing: $10/month
Origin: United States
Creators: Dave Werner, Jim Hein, Zack Finer and Nancy Meenen
Delivered By: Train Heroic
Email:[email protected]
Trial: No Trial Available
Pricing: $10/month
Origin: United States
Creators: Dave Werner, Jim Hein, Zack Finer and Nancy Meenen
Delivered By: Train Heroic
Best CrossFit Programming Description
Moveskill team Dave, Jim, Zack and Nancy have an impressive resume of CrossFit qualifications, expertise and awards. Despite that, they offer a welcoming CrossFit program for all abilities which is focused on transformation and goal setting. Moveskill has a comprehensive strength and conditioning CrossFit program along with 400+ easy to follow demo and instructional videos. Moveskill uses TrainHeroic to deliver its workout programming and instructional videos via phone, computer, or tablet. Through TrainHeroic, members can track and measure their progress plus connect with Moveskill coaches.
OPEX Fit
Website: www.opexfit.com
Email: [email protected]
Trial: Free consultation and downloadable 6 week program
Pricing: Available through FREE consultation
Origin: Scottsdale, Arizona
Creators: James FitzGerald
Delivered By: Unknown
Email: [email protected]
Trial: Free consultation and downloadable 6 week program
Pricing: Available through FREE consultation
Origin: Scottsdale, Arizona
Creators: James FitzGerald
Delivered By: Unknown
Best CrossFit Programming Description
OPEX Fit was founded by the first CrossFit Games champion, James FitzGerald. James offers remote coaching, coaching education and onsite coaching with a big focus on growth, commitment, resilience and lifestyle changes. Opex actually has quite a celebrity following amongst CrossFit athletes with names including Bjork Odinsdottir, Danny Nichols and Alexandra LaChance. Opex is also huge with 1600 CCP coaches worldwide and over 500 CrossFit games athletes under its name.
Power Athlete
Website:www.powerathletehq.com
Email:[email protected]
Trial: No Trial Available
Pricing: Individual CrossFit Programming and coaching for $500 for an 8 week training block, Team/Group CrossFit Programming and coaching for $750 for an 8 week training block.
Origin: United States
Creators: John Welbourn
Delivered By: Membership website
Email:[email protected]
Trial: No Trial Available
Pricing: Individual CrossFit Programming and coaching for $500 for an 8 week training block, Team/Group CrossFit Programming and coaching for $750 for an 8 week training block.
Origin: United States
Creators: John Welbourn
Delivered By: Membership website
Want to speak with Kody about your website? Schedule a time directly into his calendar for a no obligation website review. SCHEDULE MY CALL
Best CrossFit Programming Description
John Welbourn of Power Athlete designs, publishes, and monitors all the daily CrossFit programming you get access to at Power Athlete. This is a serious program that packs a punch for athletes, surfers, lifters, or just couch potatoes looking to get in shape! The program is delivered straight to your smartphone, tablet or computer via the TrainHeroic app where you can watch videos, connect with your coaches, access useful articles and forums plus log your progress.
PowerWod
Website: www.powerwod.com/training-with-jesse/remote-training/
Email: [email protected]
Trial: No Trial Available
Pricing: Contact Jesse for prices.
Origin: United States
Creators: Jesse Burdick
Delivered By: Email
Email: [email protected]
Trial: No Trial Available
Pricing: Contact Jesse for prices.
Origin: United States
Creators: Jesse Burdick
Delivered By: Email
Best CrossFit Programming Description
PowerWOD CrossFit Programming was established by elite level power lifter Jesse Burdick. Jesse will work with you on an individual basis to prepare an effective CrossFit program that can be implemented wherever you are an affiliate, coach, owner or end user. Training includes many different elements such as strength, nutrition, results monitoring and ongoing coaching.
ProjectsFit
Website:www.projectsfit.com
Email:[email protected]
Trial: 30 Day Free Trial
Pricing: From $65 per month
Origin: Auckland, New Zealand
Creators: Wykie Etsebeth and Dirk Fourie, AndFit CrossFit
Delivered By: Email And Private Facebook Group
Email:[email protected]
Trial: 30 Day Free Trial
Pricing: From $65 per month
Origin: Auckland, New Zealand
Creators: Wykie Etsebeth and Dirk Fourie, AndFit CrossFit
Delivered By: Email And Private Facebook Group
Best CrossFit Programming Description
ProjectsFit is CrossFit Programming designed specifically for affiliates. It’s gen-pop approach includes both a base program for your everyday folks and peak program for your more experienced athletes. ProjectsFit is a balanced, structured and tailored program that will allow you to save time and spend it on more important things like building your gym community. The focus here is a balanced program with plenty of barbell work, gymnastics and conditioning and an emphasis that the everyday person can become more capable and competent by following the program. The base program allows 20 days per month of training and includes: Base Strength / Base Olympic Lifting / Base Conditioning and Base Movement. While the peak package is stacked on top of the base program to give you that something extra for your experienced folk.
Raw Strength and Conditioning
Website:https://www.rawstrengthandconditioning.com
Email:[email protected]
Trial: 30 Day Free Trial
Pricing: The Base program starts at US$22/week.
Origin: Sydney, Australia
Creators: Bobby Dee
Delivered By: Membership Website
Email:[email protected]
Trial: 30 Day Free Trial
Pricing: The Base program starts at US$22/week.
Origin: Sydney, Australia
Creators: Bobby Dee
Delivered By: Membership Website
Best CrossFit Programming Description
RAW Strength And Conditioning provides elite CrossFit programming for individual athletes and gyms. RAW is NOT just a CrossFit program, rather a community of individuals who follow programs dedicated to improving athletic performance. What sets RAW aside is the hands on approach of their coaches who log your results, offer advice and support and ensure you grow and develop as an athlete. RAW has helped several athletes reach the CrossFit Games including Brent Fikowski and James Newbury.
Rise Strength
Website: https://www.codyapp.com/bundles/rise-strength
Email: [email protected]
Trial: No Trial Available
Pricing: $39.99 per element or $99.99 USD for lifetime access
Origin: United States
Creators: Diane Fu and Andrea Ager
Delivered By: Cody App
Email: [email protected]
Trial: No Trial Available
Pricing: $39.99 per element or $99.99 USD for lifetime access
Origin: United States
Creators: Diane Fu and Andrea Ager
Delivered By: Cody App
Best CrossFit Programming Description
In this 12-week strength and conditioning CrossFit program Diane Fu teaches you how to lift with increased efficiency, strength, speed, and power. The program consists of 3 four-week blocks with each phase focusing on a particular movement such as squat, clean and jerk. All videos include points of performance with coaching and tips from Diane, movement instruction where you learn to finish with precision and form, and selected body weight exercises with CrossFit Games athlete Andrea Ager that translate directly to your stamina and explosiveness in your lifts. For 44 videos in total and lifetime access this is a great deal. Preview Workout.
Romwod
Website:www.romwod.com
Email: [email protected]
Trial: Free 7 day trial online at the Romwod website.
Pricing: US$13.95/month or US$24.95/month for affiliates
Origin: California, USA
Creators: Jeremiah Head and Daniel Head
Delivered By: Membership Websites / Online App
Email: [email protected]
Trial: Free 7 day trial online at the Romwod website.
Pricing: US$13.95/month or US$24.95/month for affiliates
Origin: California, USA
Creators: Jeremiah Head and Daniel Head
Delivered By: Membership Websites / Online App
Want to speak with Kody about your website? Schedule a time directly into his calendar for a no obligation website review. SCHEDULE MY CALL
Best CrossFit Programming Description
Romwod is a mobility program that is perfect for accompanying your normal CrossFit programming. The program is managed by pros Jeremiah Head and Daniel Head who have a wealth of 40+ years of high level coaching and performance experience between them. These programs provide daily mobility programs delivered via video for both personal use or affiliate use, the latter of which includes the ability to live stream into classes… neat! You can access a free 7 day trial online at the Romwod website.
Rowing Wod
Website: www.rowingwod.co
Email: Contact through Rowing Wod’s website
Trial: No Trial Available
Pricing: Free for the bronze package.
Origin: United Kingdom
Creators: Cameron Nichol
Delivered By: Membership Website and Smartphone App
Email: Contact through Rowing Wod’s website
Trial: No Trial Available
Pricing: Free for the bronze package.
Origin: United Kingdom
Creators: Cameron Nichol
Delivered By: Membership Website and Smartphone App
Best CrossFit Programming Description
The Rowing Wod was established by Cam Nichol, a two time World Silver Medalist, former Olympic Rower and full time doctor. Rowing WOD was founded in August 2015 and since then has helped many European athletes including Sara Sigmundsdottir, Bjorgvin Karl Güdmonsson, and Phil Hesketh. The RowingWod has three CrossFit programming options bronze, silver and gold depending on what you want to obtain from the program. The minimum is two workouts a week and plenty of news and updates whilst the gold offers video coaching, programming, one to one coaching and email support.
Rx Mentality (by Scott Panchik)
Website:http://www.cfmentality.com/
Email: [email protected]
Trial: Free
Pricing: $50/month for individuals and $350 for affiliates
Origin: United States
Creators: Scott Panchik
Delivered By: Email
Email: [email protected]
Trial: Free
Pricing: $50/month for individuals and $350 for affiliates
Origin: United States
Creators: Scott Panchik
Delivered By: Email
Best CrossFit Programming Description
Scott Panchik is one of the most consistent athletes ever to compete. At RX Mentality, CrossFit Programs are posted on Monday, Tuesday, Wednesday, Friday and Saturdays with Thursdays and Sundays being active rest days. The program is designed to meet the needs of every athlete in your gym and includes; strengths, skill sessions, gymnastics, endurance, and metcons training. With RX Mentality you will have access to three separate programs that meet the demands of any athlete.
The Barbell WOD
Website:www.thebarbellwod.com/the-program-1/
Email: Contact through The Barbell WOD website
Trial: No Trial Available
Pricing: From $15/month for athletes and $50/month for coaches
Origin: United States
Creators: Dave Spitz
Delivered By: Train Heroic
Email: Contact through The Barbell WOD website
Trial: No Trial Available
Pricing: From $15/month for athletes and $50/month for coaches
Origin: United States
Creators: Dave Spitz
Delivered By: Train Heroic
Best CrossFit Programming Description
The Barbell WOD is a holistic approach to strength programming for CrossFit athletes. This program aims to strengthen the core while improving muscle balance and symmetry. This is a well organised CrossFit Program with time efficient workouts, appropriate load and rep sets and a monthly subscription available. The Barbell WOD is programmed monthly by Coach Dave Spitz, owner of California Strength, who also programs for many top level CrossFit Athletes including: Noah Ohlsen, Colleen Fotsch, Jackie Perez and Rita Benavidez.
The Skill Wod
Website: www.theskillwod.com
Email: [email protected]
Trial: Samples viewable on Train Heroic
Pricing: $10 USD per month or $100 per year on Train Heroic
Origin: United States
Creators: Dusty Hyland (Co-owner of Dogtown CrossFit)
Delivered By: Train Heroic
Email: [email protected]
Trial: Samples viewable on Train Heroic
Pricing: $10 USD per month or $100 per year on Train Heroic
Origin: United States
Creators: Dusty Hyland (Co-owner of Dogtown CrossFit)
Delivered By: Train Heroic
Best CrossFit Programming Description
The Skill Wod is a structured three day per week CrossFit program which allows members to master elemental gymnastics, develop core strength and work on specific skills. This program is excellent for fitness bunnies following the Barbell WOD by Cal Strength and can complement nearly any training program at CrossFit gyms around the world. Coach Dusty coaches CrossFit Games athletes Lindsay Valenzuela and Noah Ohlsen.
The Training Plan
Website:www.thetrainingplan.co
Email: [email protected]
Trial: No Trial Available
Pricing: From 29-59 GBP/month
Origin: United Kingdom
Creators: Jami Tikkanen
Delivered By: Membership Website
Email: [email protected]
Trial: No Trial Available
Pricing: From 29-59 GBP/month
Origin: United Kingdom
Creators: Jami Tikkanen
Delivered By: Membership Website
It also supports popular audio formats such as MP3, AAC and AC3. You can use the ripped videos on any smartphone just like a normal video. Edit VideosYou do not have an option to convert your videos to your preferred format but you can even edit it before converting. Mac dvd ripper pro.
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Best CrossFit Programming Description
The Training Plan is a complete CrossFit programming system for athletes in competitive fitness. Whether your goal is to thrive at local competitions or to conquer the Crossfit Games, the program promises to guide you on your journey. “The Training Plan is truly the most balanced and focused program I have ever been a part of. I can’t begin to tell you how much it meant to me for Jami to be at Regionals and in my corner. I am always trying to live a conscious life and take in as much as possible, TTP really supports that. Thanks for helping me attain my goals!!” says Eric Botsford, 6 Time Regionals Competitor. With The Training Plan your CrossFit program will have you training for four days per week with an optional 5th day. Jami also trains with Annie Thorisdottir (2011, 2012 CFG winner), Björgvin Karl Guðmundsson (3x games competitor), and Lukas Högberg (3x games competitor).
TRAIN With Julie Foucher
Website:Via Beyond The Whiteboard
Email:[email protected]
Trial: No Trial Available
Pricing: $45/month
Origin: United States
Creators: Julie Foucher
Delivered By: Beyond The Whiteboard
Email:[email protected]
Trial: No Trial Available
Pricing: $45/month
Origin: United States
Creators: Julie Foucher
Delivered By: Beyond The Whiteboard
Best CrossFit Programming Description
The gal behind this CrossFit programming is Julie Foucher, a four time CrossFit Games athlete, CrossFit Level 1 staff member and medical student. Using her knowledge of both CrossFit and medicine she creates realistic CrossFit programming with a holistic twist. TRAIN with Julie Foucher is the exact programming Julie does now that she is “retired” from CrossFit competition and a full-time medical student. She provides a well-rounded and comprehensive program in 5 days/week for 1 hour per day. Each day comes with a custom programmed timer that keeps you on track from warm up to cool down so you will be in and out of the gym or garage in under 60 minutes.
She has also put together a TRAIN On The Go program which provides you with a 5 or 10 day program that can be done anywhere with no equipment. Pre-programmed timers keep you on track and all sessions can be done in under 30 minutes making it ideal for travel or those looking to fit in a quick workout around a busy schedule.
Warrior Programming
Website: www.warriorprogramming.com/programming/
Email: Contact through Warrior Programming’s website
Trial: Free program available
Pricing: £20-£65/month based on the program you choose.
Origin: England
Creators: It is managed by Coach and Technical Guru Alex Moore, Head Coach at Reebok CrossFit Tyneside Paul Warrior and Owner of Reebok CrossFit Tyneside and Regionals athlete Jordan Wallace.
Delivered By: Membership website
Email: Contact through Warrior Programming’s website
Trial: Free program available
Pricing: £20-£65/month based on the program you choose.
Origin: England
Creators: It is managed by Coach and Technical Guru Alex Moore, Head Coach at Reebok CrossFit Tyneside Paul Warrior and Owner of Reebok CrossFit Tyneside and Regionals athlete Jordan Wallace.
Delivered By: Membership website
Best CrossFit Programming Description
Warrior CrossFit Programming exists for athletes wanting to take their training to the next step.
It is managed by Coach and Technical Guru Alex Moore, Head Coach at Reebok CrossFit Tyneside Paul Warrior and Owner of Reebok CrossFit Tyneside and Regionals athlete Jordan Wallace. Impressive! Existing programs are labeled Base, Competitors and GoatKiller (yes we love the last one too!) The members area offered by Warrior Programming means you can grab useful tips, compare notes and gain valuable motivation from other members.
Weightlifting101
Website: www.weightlifting101.net/the-progrm/
Email: [email protected]
Trial: Free Barbell program available on the website
Pricing: €50/month for ‘The Progrm’
Origin: Denmark
Creators: Erik Lau Kelner
Delivered By: Facebook Private Group
Email: [email protected]
Trial: Free Barbell program available on the website
Pricing: €50/month for ‘The Progrm’
Origin: Denmark
Creators: Erik Lau Kelner
Delivered By: Facebook Private Group
Best CrossFit Programming Description
To perform well in Crossfit you need a solid weightlifting foundation. This is something that Erik Lau Kelner, founder of Weightlifting 101 CrossFit programming knows only too well. Among the athletes he coaches are CrossFit Games podium finishers Björgvin Karl Guðmundsson and Sara Sigmundsdottir. There are two programs on offer here designed for CrossFit athletes who have already got their head together. This is a CrossFit program for people who are looking to compete in the sport of CrossFit or can at least commit to training on a daily basis. If you are considering either program then you must have time set aside each day, a healthy diet in place and time to plan your training week.
What’s Rich Doing?
Website: http://www.crossfitmayhem.com/programs/wrd/
Email: [email protected]
Trial: Samples available on website
Pricing: $50/month
Origin: United States
Creators: Programming by Rich Froning, James Hobart, Matt Hewitt and The CrossFit Mayhem team. Workout contributors include Chris Hinshaw, Jason Kalipa, Pat Sherwood and Josh Bridges.
Delivered By: Wodify
Email: [email protected]
Trial: Samples available on website
Pricing: $50/month
Origin: United States
Creators: Programming by Rich Froning, James Hobart, Matt Hewitt and The CrossFit Mayhem team. Workout contributors include Chris Hinshaw, Jason Kalipa, Pat Sherwood and Josh Bridges.
Delivered By: Wodify
Best CrossFit Programming Description
This CrossFit programming package is exactly what the name implies… it’s the program that the Fittest Man In History Rich Froning is currently following. For logistical reasons the program is a few weeks behind his actual training regime but it truly is his actual training log. It is not a personalized CrossFit training program and will require you to tailor the program to your personal needs, particularly in the amount of volume this program includes. Rich programs much of the workouts himself but the program also includes programming from others such as James Hobart, Jason Khalipa, Josh Bridges, and Pat Sherwood. All running programming is from Chris Hinshaw at aerobiccapacity.com. Swimming workouts are programmed by Jenna Bekker and the weightlifting is based on Coach Bergener from crossfitweightlifting.com.
Final Notes
So there you have it, the complete list of the Best CrossFit Programming of 2016 brought to you by WodSites, the world’s number one supplier of CrossFit websites. Loved our article? Go ahead and give it a share!
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Related Posts
The more I learn, the more I feel like I don’t know anything about exercise.
Or, could it be that exercise hasn’t really changed that much.
Most sports have pretty much stayed the same over the years. Engaging in active play, such as walking, playing with your kids, hiking and climbing have been encouraged forever. But, then there is fitness. By fitness, I mean working out in a gym setting.
With social media dominating the fitness scene, we have access to more information than ever. Our minds are overloaded with a continuous stream that sometimes seems to confuse us more than guiding us in the right direction. Fitness fads come and go, but if you look back on fitness and strength & conditioning for sports, you see one method that has stood the test of time. That is Strength Training!
Every personal trainer, strength coach, CrossFit coach and fitness guru has always made strength training the foundation of their training principles.
There is a reason for this. If you stay safe, have decent form and load, things will just plain happen when you lift weights.
I have studied and implemented many other forms of exercise for my clients, but I always go back to a solid strength program to get results. When people are getting stronger, everything becomes easier. Fat loss, conditioning and muscle building are the major benefits that make everything seem easier.
Related: Best Supplement Stacks for Building Muscle
Too Much Variation!
Exercise selection for strength training has gotten out of hand. With so many options, we hardly have the attention spans and drive to stick with what works. Most of us get bored and are excited to try the latest and greatest TRX, kettlebell, CrossFit WOD, Biggest Loser workout with Bob Harper and boot camp class around the block.
What you really need is a coach, or program from a strength coach, that includes a proper strength training program.
Crossfit Mega 12 Week Workout Plans
If you want to build muscle, improve your hormones, lose fat and increase strength, you must follow a strength based workout program. You can leave everything else at the door.
I am going to outline a simple approach to strength training for you. If you follow the template and guidelines for just 6-weeks, you will change the way you feel about working out!
Why is it 6-weeks long? Well, as Dan John says “everything works for 6-weeks.” I agree.
The Plan
You will only be training three days a week. Yes, I said only 3. On your off days, you can perform 1-2 short and intense met-con workouts, but that’s it. You need to recover from the demanding workouts in order to progress. Just stay active on your off-days and eat correctly. If you think you are not going to stay lean or have fire-breathing lungs (a CF term for being in great condition), then you did it wrong!
The plan will be based off the pure fundamentals of strength training. The first three weeks you will be doing some uni-lateral work in order to help prepare you for the big barbell lifts, by improving your muscle imbalances.
- Heavy loads for low to moderate reps to gain strength and muscle
- Push weight
- Pull weight
- Squat with weight
- Hinge and pick-up heavyweight
- Carry heavyweight
Weeks 1-3 (preferably done Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday). Alternate Day 1 and Day 2 workouts.
* Perform each workout in a circuit fashion. This does not mean you should rush through the workout. Take as much time as you need to, in order to recover from the previous exercise. For instance, you may need to rest longer after a heavy deadlift than a push-up.
Day 1
Exercise
3 rounds for 8 reps of each exercise, unless specified otherwise
- A1 Pull-ups
- A2 Goblet Squat
- A3 Push-ups
- A4 Kettlebell Deadlifts
- A5 Farmers Walk – 5 sets of 40 yards
Day 2
- A1 1-Arm Dumbbell Row
- A2 Kettlebell Offset Squat
- A3 1-Arm Kettlebell Push press
- A4 1-Leg Deadlift
- A5 Sled Push 5 sets of 40 yards
Weeks 4-6 (preferably done Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday). Alternate Day 1 and Day 2
Day 1
3 sets of 5 reps, unless specified otherwise
- A1 Pendlay Row
- A2 Front Squats
- A3 Bench Press
- A4 Kettlebell Swings – 10 reps
- A5 Overhead Carry – 5 sets of 40 yards each
Day 2
- A1 Chin-ups
- A2 Goblet Squats
- A3 Barbell Push press
- A4 Deadlifts
- A5 Sled Crawl – 5 sets of 40 yards
What About the Other Stuff?
Oh, yeah, I forgot. Many of you want to get those “beach” muscles popping out for the summer. If you work hard on this plan and stay true to your nutrition, you won’t need a bunch of bicep curls, triceps pushdowns, and abdominal work.
If you are lifting heavy weights, your abs and arms will get plenty of indirect work. If you really need to add in some arm and ab work, do it at the end of your workout, but don’t overdo it.
What About Cardio?
Before you start to do a bunch of cardio workouts on the treadmill or a million different CrossFit WOD’s, challenge yourself to lift as much weight as possible, with sound form. If you are not breathing hard for a minute or two after a set of heavy deadlifts, push press or front squats, again, you did it wrong.
The Farmer’s walks, overhead carries, sled crawl, and sled push, should be enough conditioning work for you to stay a fire breather and lean for the summer. But, as I stated above, stay active on your off-days and if you need to get a good sweat, you can perform a short Met Con workout on your off-days 1-2 days per week, but nothing more.
Crossfit Mega 12 Week Workout Plan 2017
Perfect the lifting technique, add weight, repeat.
Warm-up and Cool-down
This can be done a variety of ways. Unless you have a lot of corrective exercise work to do, you can keep your warm-up pretty simple. Here is what I do almost every day now.
- Foam Roll and Lacrosse ball 2 areas each
- Turkish Get-ups and Arm Bars
- Bodyweight Circuit of squats, push-up to downward facing dog, hip hinge and various crawling movements.
- Some type of medicine ball throw and jumping drill. Just one set each to get the nervous system fired up.
This takes me about 10 minutes and then I am off to lift some heavy weight.
Crossfit Mega 12 Week Workout Plan For Women
After I am done, I may perform a couple of Yoga moves, Bretzel Stretch, or any other stretches I feel like doing.
Stick to The Plan
The worst thing you can do is only do this workout for 2-weeks. Stick to it for 6-weeks. Perfect your form, increase weight, get stronger and everything else will get better for you.
After the 6-weeks are up, you could just continue to do the same exercises. You could just mix up the order, number of sets, reps and load.
Strength training really isn’t that complicated, so don’t make it complicated. The basic exercises always work, when done correctly and with proper progression.
Now go lift some heavyweight!
Justin Grinnell is the Owner of State of Fitness in East Lansing, Michigan. State of Fitness opened up just four years ago and is already one of the leading training facilities in the Midwest. State of Fitness has over 450 members who train every day under his leadership. In addition to being a facility owner, Justin has his own blog at www.grinnelltraining.com (link below), and has been a featured writer for over 6 years in the magazine Healthy & Fit and is a writer for Muscle & Fitness.