Crossfit Football Training
Template
Uploaded by pabloqca on Apr 09, 2019
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Crossfit Football Training Template
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Apr 09, 2019
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Monday
Date:
Tuesday Wednesday
Death by Back Squat Complete % rounds: Rest
Complete:
1 back squat the frst minute, 2 back squats the second minute, 3 (ull )ps * ma+ reps
back squats the third minute and so on… Shin ops * 1- reps
!his "orkout is per#ormed at body "ei$ht or 22% lbs, "hich e&er is
more' (ost total pull ups to comments'
(ost total minutes completed to comments'
Comments:
Date:
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Complete . rounds: 1-, 4, 5, ., 2, reps o#: Rest
/ou ha&e 2 minutes to per#orm each round:
2-- yard shu0le (o"er Cleans 6 7-8 o# 1 9
13% lbs Shoulder to &erhead * ma+ reps %- yard armers ;alk * <<(
est 2 minutes bet"een rounds
or shu0le, sprint 1-- yards, touch and sprint back Search out the hea&iest set o# implements you can fnd and "alk
2% yards out and 2% yards back'
<=er each set o# po"er cleans, per#orm 1 #armers "alk'
Comments:
Email
Date:
n the minute !abata D@ Challen$e Rest
Complete:
Complete 3 burpees and ma+ reps o# supine rin$ pull ups on the 31% lbs !abata Deadli=
Did>&ery
you find this document useful?
minute #or 1- minutes'
5- seconds per#orm 3 burpees, #or the rest o# the minute
Start the clock and per#orm as many reps as possible #or 2-
seconds o# 31% lbs deadli=s' est 1- seconds' epeat this 7 more
?mes #or a total o# 4 sets' /our score is counted by the total number
per#orm as many supine rin$ pull ups as you can durin$ the ?me o# reps across 4 sets'
period' !he $oal is %-A reps'
(ost total reps to comments'
!otal supine rin$ pull ups to comments'
Comments:
Date:
Complete as many rounds as possible in % minutes: Complete 5 rounds: Rest
13% lbs ront Squat * % reps 1 9inute <ssault or o" * 9a+ Calories
Dymanic (ush )ps * 1- reps 1 9inute 2 pood ussian B S"in$s * 1% reps
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est % minutes… /ou ha&e this Document
one minute to bike or ro" #or calories' /ou ha&e the
second minute to per#orm 1% B s"in$s'
Complete as many rounds as possible in % minutes:
(ost total calories ro"ed to comments'
13% lbs Back Squat * % reps
(ull )ps * % reps
(ost total rounds completed to comments'
Comments:
Date:
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Complete as many rounds as possible in 4 minutes: Complete 5 rounds #or ?me: Rest
Broad umps * . reps Chin )ps * 7 reps
andstand (ushups * 4 reps %- lb Ball Slams * F reps
o" * 2--m
!est your broad ump prior to "orkout and mark oE ma+ distance'
/ou must achie&e this distance durin$ the "orkout #or the rep to est 3- seconds bet"een rounds'
count'
(ost ?me to comments'
(ost rounds to comments'
Comments:
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Thursday Friday
Complete 4 rounds #or ?me: Complete % rounds:
14% lbs ront ack ;alkin$ @un$e * 5 reps G3 !H 3 @!I (ull )ps * ma+ reps
Dynamic (ush )ps * 1- reps 13% lbs (ro"ler (ush * %- yards
ussian !"ist "H 2 pood B * 1- reps
(ushups are per#ormed by dynamically alterna?n$ hands on a .%
lbs bumper'
Complete #or ?me: Complete as many rounds as possible in 1- minutes:
(ull )ps * 1-- reps %- lbs DB Bent &er o"s * 7 reps
%- lbs DB (o"er Cleans * 7 reps
Complete 1-- pull ups #or ?me usin$ a kippin$ pull up, a strict pull %- lbs DB (ush (resses * 7 reps
up or any other "ay you can #rom an open shoulder to your head
o&er the bar'
Complete as many rounds as possible in 12 minutes: Complete as many rounds as possible in 1- minutes:
%- lbs Dumbbells !hrusters * 7 reps 13% lbs 9uscle Snatch * 3 reps
.- lbs Ball Slams * 7 reps in$ Dips * % reps
2%- 9eter o" !oes to Bars * 1- reps
(ost rounds completed to comments' (ost ?mes to comments'
ind: n the minute
Seated Bo+ ump * 2 9 Complete the #ollo"in$ on the minute #or 1- minutes:
G!op o# thi$hs, 1J belo" parallelI
1%K ope Climb * 1 rep
then… 7% lb DB (o"er Snatches @ * 3 reps
or ?me 7% lb DB (o"er Snatches * 3 reps
Double )nders * 1%- reps
then…
(ost ?mes and best ump to comments'
>&il ;heels * 1-- reps
(ost #astest round to comments'
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Complete: Complete . rounds:
2 pood B S"in$s * 1% reps
% + 2- yards %L1-L% yard shu0le le=
3 + .- yards est 5- seconds
2 + 1-- yards 2 pood B S"in$s * 1% reps
%L1-L% yard shu0le ri$ht
est as needed bet"een eEorts' est 5- seconds
(ost ?me to comments'Complete . rounds:
2 pood B S"in$s * 1% reps
%L1-L% yard shu0le le=
est 5- seconds
2 pood B S"in$s * 1% reps
%L1-L% yard shu0le ri$ht
est 5- seconds
(ost ?me to comments'
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Saturday Sunday
or ?me: Rest
Back Squats 6 body "ei$ht * 3- reps
Sprint ull Masser * 1 rep
Burpees * 3- reps
Complete % rounds: Rest
3- seconds ront Squat 6 body "ei$ht * ma+ reps
est 5- seconds
3- seconds Bench (ress 6 body "ei$ht * ma+ reps
est 5- seconds
Sprint 1-- meters
est 5- seconds
Complete 5 rounds #or ?me: Rest
Barbell ;alkin$ @un$es 6 .-8 o# 1 9 Squat * 12 reps G5 !H 5 @!I
Sprint 2-- meters
Barbell "alkin$ lun$e is done by placin$ a bar on your back and
lun$in$ out un?l your back knee touches the $round, then stand up
and repeat'
9ake sure to step out into a lon$ enou$h lun$e "here your #ront
knee is e&en "ith your #ront toe'
(ost ?mes and load to comments'
Complete #or ?me: Rest
13% lb Barbell !hrusters * 12 reps
Sprint 1-- yards
est 5- seconds
13% lb Barbell !hrusters * F reps
Sprint 7% yards
est .% seconds
13% lb Barbell !hrusters * 5 reps
Sprint %- yards
est 3- seconds
13% lb Barbell !hrusters * 3 reps
Sprint 2% yards
(ost ?me to comments'
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Complete as many rounds as possible in 12 minutes: Rest
% (ush (resses 6 5%8 o# body "ei$ht
1- (ush )ps
1% Bo+ umps 2-N bo+
>ach ump must be completed by landin$ "ith hips abo&e parallel'
(ost rounds to comments'
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Monday Tuesday Wednesday
Date:
F, 5, 3 reps o#: n the minute: Rest
(o"er Clean Complete one 1-- yard Sprint on all odd minutes and 12 Ball Slams
ront Squat on all e&en minutes #or 12 minutes'
in$ Dip
est 3 minutes bet"een rounds' 1-- yard sprint
<mateurs use 5-8 o# last set o# % back squat #rom today' %- lb Ball Slam * 12 eps
Colle$iate O (ro#essional use 7-8 o# your % 9 #ront squat'
(ost loads used and ?mes to comments' (ost all sprint ?mes to comments'
Comments:
Date:
Complete #or ?me' Complete % ounds' Rest
%- lb DB ;alkin$ @un$es * 2- yards
Bo+ umps 6 2.N * 2- eps 14% lb (o"er Snatch * 3 eps
Lest 5- secondsL Chest to Bar (ull )ps * F eps
%- lb DB ;alkin$ @un$es * 2- yards @ateral ops * 12 eps
!oes to Bar * 2- eps
Lest 5- secondsL (o"er Snatch should be appro+imately 4%8 2 9' or lateral hops
%- lb DB ;alkin$ @un$es * 2- yards use 12N paralle0e or similar de&ice'
Burpees * 2- eps
Lest 5- secondsL (ost ?mes to comments'
%- lb DB ;alkin$ @un$es * 2- yards
Sprint * 12- yards
(ost ?me to comments'
Comments:
Date:
Complete % rounds' Complete . rounds: Rest
%- yard DB armer Carry * <<(
(ush (ress * 3 reps est as needed
Barbell !hrusters * 5 reps 1-- yard Shu0le un
est 3- seconds est as needed
o" 3- seconds * ma+ calories or the 1-- yard shu0le, sprint %- yards out and back, alterna?n$
est 5- seconds chan$e o# direc?on each round'
then…
)se 4-8 body"ei$ht #or push press and barbell thruster' Complete #or ?me:
Strict (ull )ps * %- reps
(ost loads used and total calories to comments' (ost #astest shu0le and ?me to complete pull ups to comments
Comments:
Date:
Complete as many rounds as possible in 12 minutes o#: Complete . ounds #or ?me' Rest
13% lb ront ack ;alkin$ @un$es * 1- eps 1'% pd B (o"er Snatch i$ht * 5 eps
Supine in$ o"s * 1- eps 1'% pd B armer Carry i$ht * 2- /ards
%- lb Ball Slams * 1- eps Burpee * 12 eps
1'% pd B (o"er Snatch @e= * 5 eps
(ost rounds and reps to comments' 1'% pd B armer Carry @e= * 2- /ards
Burpee * 12 eps
(ost ?me to comments'
Comments:
Date:
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Rest
Comments:
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Thursday Friday
Complete % ounds' Complete as many rounds as possible in 1- minutes'
Burpees "ith ump touch * % reps
Bench (ress 6 Body"ei$ht * 9a+ )nbroken eps 1%% lb Barbell !hrusters * % eps
Broad ump * 2- yards Strict (ull )ps * % eps
est F- seconds bet"een rounds' Burpees "ith ump touch should be to a tar$et at least 5N #rom
o&erhead reach'
(ost total number o# Bench (ress eps'
(ost ounds to comments'
Complete be#ore S;D: Complete as many rounds as possible in 1% minutes'
Sprint 2% yards #rom (ush )p Start posi?on + % 1%K ope Climb * 1 rep
(ush (ress * % reps
Sprint 2% yards #rom Supine Start posi?on + % Burpee Bo+ &ers * % reps
1%K ope Climbs * 2 reps
est as needed bet"een eEorts' (ush (ress * % reps
Burpee Bo+ &ers * % reps
Supine Start posi?on should be per#ormed lyin$ on your back "ith 1%K ope Climbs * 3 reps
arms by your sides and head poin?n$ in the direc?on o# the sprint' (ush (ress * % reps
<thlete "ill roll laterally into a push up posi?on to start each sprint' Burpee Bo+ &ers * % reps
(ost #astest ?mes #or (ush )p Start and Supine Start to comments' )se 7-8 o# body"ei$ht #or (ush (ress' Pncrease the ope Climbs
by 1 ep at the start o# each round'
(ost total number o# rope climbs completed to comments'
Complete as many rounds as possible in F minutes' 1-,F,4,7,5,%,.,3,2,1 eps o#:
3-N Bo+ umps * F eps Chin )ps
in$ Dips * 12 eps ront Squat
2 pood B S"in$ * 1% eps
)nder 2-- lbs, use 14% lbs #or ront Squat'
(ost total rounds and reps to comments' &er 2-- lbs, use 22% lbs #or ront Squat'
(ost load used and ?me to comments'
Complete 2 rounds #or ?me' Complete . ounds on alterna?n$ minutes'
o" 2-- 9eters 13% lb Barbell !hruster * 7 eps
(ush )ps * %- eps Chin )p * 9a+ eps
o" 2-- 9eters
est F- Seconds .% lb ussian !"ists * 3- eps
est as needed, then… (illar old
Complete 2 rounds #or ?me'
o" 1-- 9eters n minute Qero, complete Barbell !hrusters and ma+ Chin )ps' n
Dips * 2% eps minute 1, complete ussian !"ists and (illar old un?l the start o#
o" 1-- 9eters minute 2' epeat con?nuously un?l . ounds G4 minutesI ha&e
est 5- Seconds elapsed'
(er#orm dips usin$ dip bar or paralle0es' (ost total number o# Chin )ps to comments'
(ost both ?mes to comments'
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Saturday Sunday
R!illmanJ Rest
Complete 7 rounds #or ?me'
31% lb Deadli= * 7 eps
Sprint * 2-- 9eters
(ull )ps * 1% eps
est .% seconds'
(ost ?mes to comments'
Complete #or ?me' Rest
>&il ;heels * 1-- reps
then…
Complete . rounds #or ?me:
Double )nders * 2% reps
5% lb Sin$le <rm DB (o"er Snatch * 2% reps
%- lb Ball Slams * 2% reps
(ost ?mes to comments'
Complete . rounds: Rest
>ach round consists o# 3 cycles o# the #ollo"in$:
ront Squat * 2 eps
.- lb Balls Slams * 1- eps
1%K ope Climb * 1 ep
est 2 minutes bet"eeen rounds'
)se 4-8 o# 1 9 #or ront Squat'
(ost #astest O slo"est rounds to comments'
@i= 1-,--- lbs as #ast as possible usin$ only one rep o# the #ollo"in$: Rest
1 Squat
1 (ress
1 Deadli=
/ou can use any "ei$ht on the li=s and it can be done in any
amount o# rounds' /ou can only do one rep at a ?me and must cycle
throu$h all three li=s to complete one round'
!he $oal is to li= 1-,--- lbs as #ast as possible'
(ost loads, rounds and ?mes to comments'
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