Crossfit High Voltage from Epic Junction on Vimeo.
This is a cool video showing some of the parallels that exist in life as compared to training. Every functional movement we do has the potential to be mirrored, and performed more efficiently, in life. Whether its carrying your school bag or trying to cram your books in a locker. Training and fitness make it easier.
Program 1 (This week individuals should be working Tabata numbers they determined in week 1)
Week 2 of 3 of 4 day Tabata Routine
Day 1
Push Up/Sit Up/DB Overhead Press (10/15)/Plate RaiseDay 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4
10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 (Starting weights for week 2 should be established from week 1 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
Day 1
Strict Overhead Press 4x8-10 (5,1,5,1)
Skull Crushers 4x12 (5,1,5,1)
Dips 4xFailure (No Tempo)
Straight Bar Curls 4x8 (No Tempo)
Swiss Ball Push Ups 4 x Failure (No Tempo)
Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)
Day 3
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)
Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)
Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
A. Power Clean - Progressive overload to one max working set of 2 reps
B. Split Jerk - Progressive overload to one max work set of 2 reps
C. For Time
2 Rounds
30 KBS 60/40
20 GHD Sit Ups
10 Burpees
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