boxingtactics07
02-19-2009, 02:10 PM
This is a customizable crossfit program that I found for anybody who's interested. This is the same format that crossfit.com follows, except theirs is tailored all year around and this one isn't. This one is only tailored for one month, so that you have the choice to repeat it or change it for the next month. This allows you to pick from a variety of your favorite workouts and put them into a pre-designed program.
M = Metabolic Conditioning (boxing, running, biking, burpees, etc)
G = Gymnastics/Bodyweight (pushups, pullups, dips, pistols, etc)
W = Weight-lifting (barbells, dumbbells, sandbags, kettlebells, etc).
If the day contains only one letter, it's a max focus on that one particular aspect of fitness. (IE: 1W could be 7X1 barbell deadlift, 1M could be a long distance aerobic activity, and 1G could be 30 muscleups).
If the day contains two letters, it focuses on two aspects of fitness (IE: MG could be 10 rounds for time of 10 Burpees and 10 Chinups).
If the day contains three letters, it focuses on all three aspects of fitness (IE: MWG could be three rounds for time of 800 meter runs, 50LB dumbbell swings, and 10 pullups).
NOTE: These can be done for goal (IE: X amount of rounds for time) or for objective (IE: 100 of each). The first exercise is performed first and so on, regardless if it is a superset/multi-superset or if you have to complete them all at once before going onto the next one.
Week 1: G, W, M, G, W
Week 2: M, GW, MGW, MG, W
Week 3: G, WM, GWM, GW, M
Week 4: W, MG, WMG, WM, G
M = Metabolic Conditioning (boxing, running, biking, burpees, etc)
G = Gymnastics/Bodyweight (pushups, pullups, dips, pistols, etc)
W = Weight-lifting (barbells, dumbbells, sandbags, kettlebells, etc).
If the day contains only one letter, it's a max focus on that one particular aspect of fitness. (IE: 1W could be 7X1 barbell deadlift, 1M could be a long distance aerobic activity, and 1G could be 30 muscleups).
If the day contains two letters, it focuses on two aspects of fitness (IE: MG could be 10 rounds for time of 10 Burpees and 10 Chinups).
If the day contains three letters, it focuses on all three aspects of fitness (IE: MWG could be three rounds for time of 800 meter runs, 50LB dumbbell swings, and 10 pullups).
NOTE: These can be done for goal (IE: X amount of rounds for time) or for objective (IE: 100 of each). The first exercise is performed first and so on, regardless if it is a superset/multi-superset or if you have to complete them all at once before going onto the next one.
Week 1: G, W, M, G, W
Week 2: M, GW, MGW, MG, W
Week 3: G, WM, GWM, GW, M
Week 4: W, MG, WMG, WM, G