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X-Fit Training Programs

CrossFit programs, Functional Fitness programs

The Functional X-Fit Training Programs provide both basic and comprehensive outlines for those knowledgeable in the foundational and fundamental movements involving a barbell, as well as all supplemental strength and body-weight accessory movements. These programs provide 4-5 days a week of structured programming, strength cycles in the power lifts and Olympic lifts, as well as metabolic conditioning and HIIT workouts.

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These programs are intensive in nature. They are designed with the serious, motivated athlete in mind and are comprised of the following:

1. high-volume training circuits

2. heavy barbell training (scaled to any strength level)

3. high-intensity circuits

4. high skill (relatively novice skill level in 6-week program)

5. squats, pulls, presses and body-weight exercises.

EQUIPMENT NEEDED FOR ALL PROGRAMS:

-barbell and plates

-dumbbells/kettlebell

-medicine ball ("wall ball")

-rower or bike

-rig or pull-up apparatus

-plyo boxes

-jump rope

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All Functional Training Programs provide linear strength progressions in all lifts, both Olympic and Power. 

These are tested programs that have generated outstanding strength and cardiovascular results in both large gym settings and private settings. 

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The 6-Week X-Fit Training Program is a basic intro to programming, offering a wide variety of movements, as well as a basic strength cycle with conditioning supplements. This program is perfect for Beginners and anyone looking for basic programming using general equipment. 

This program is perfect for fitness enthusiasts of all ages with a general and basic knowledge of strength training, Olympic lifts, functional movements and powerlifting. The 6-week cycle is designed to be repeated continuously to track improvement in strength and overall fitness. It offers linear strength training progressions and scaling suggestions for each workout. This template serves as a great prerequisite to higher volume programs and will push your limits!

SAMPLE PROGRAMMING:

Week 1: Tuesday

Strength: back squat (3x10 reps @ 65-70% of 1RM; increasing)

Rest 3:00 between sets and increase loading as desired. Do not go above 70% of max. Focus on staying in heels and performing smooth, controlled reps.

COMMENTS (loading/reactions):

 

Strength Supplement: 5 x 10 Dumbbell Romanian Deadlifts (stiff-legged deadlifts)

*Perform one set every minute on the minute for 5:00. Start from the waist, lower the dumbbells to mid-shin, and explode back into a standing position keeping DBs tight to the body throughout the movement.

COMMENTS (loading):

 

WOD: 
AMRAP20:

25 KB swings (53/35)

25 push-ups

25 goblet squats (53/35)

25 calorie row

-REST 2:00 BETWEEN ROUNDS-

COMMENTS (loading/scales/score):

 

SUPPLEMENT SKILL: pistols squats

NOTE: accumulate 25 pistol squats per leg (not for time). Use a box or chair for scaling and focus on progressing lower and becoming more efficient.

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The 21-Week X-Fit Training Program is designed to provide 5 workouts per week, offering strength cycles to improve your back squat, bench press, deadlift and Olympic lifts. It offers supplemental metabolic conditioning circuits, high-intensity interval training and core training. Minor scaling suggestions and modifications are provided. Basic knowledge of functional fitness mechanics, proper movement techniques and strength training is required. This training template is designed for Intermediate to Advanced level athletes with a general understanding of movement fundamentals and scaling. This is a very demanding program in general.

SAMPLE PROGRAMMING:

DAY 1

STRENGTH: squat snatch + overhead squat

Every :30 for 10:00, perform 1 squat snatch + 1 OHS @ 65% (across; stay fast and consistent)

STRENGTH SUPP: 5 x 5 snatch grip deadlift (increasing load)

-superset with max unbroken handstand push-ups-

**no more than 15:00 on this**

SUPPLEMENTAL WOD:

3 ROUNDS: (begin a new round every 4:00)

15 calorie row

15 dumbbell cleans (50/35)

15 dumbbell push presses (50/35)

15 dumbbell front squats (50/35)

Scaling: you may use a barbell for this complex, but keep in mind going forward that DBs will improve strength and will create balance in movements. Barbell Rx will be 135/95.

CORE SUPPLEMENT: 

100 GHD sit-ups (sub weighted abmats if you have no GHD)

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DAY 2

STRENGTH: squat clean and jerk

Every :30 for 10:00, perform 1 squat clean + 1 push/split jerk @ 65% (across; stay fast and consistent)

STRENGTH SUPP:

5 rounds:

100ft. Farmer’s carry (50/35)

100ft waiters walk (50/35) *50ft right arm, 50ft left arm*

100ft walking lunges

CARDIO SUPPLEMENT:

5 x 200m row/run (Rest 1:00 between efforts)

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 The Affiliate/Personal X-Fit Training Program is designed for Gym Affiliates in search of long-term, structured programming for their gyms, or Individual Fitness Enthusiasts with home gyms in search of 36 weeks of high-intensity, high volume programming.  This program epitomizes the General Physical Preparedness (GPP) principle by providing intelligent strength training cycles in both power and Olympic lifts, metabolic conditioning training circuits, and boasts a 4-day per week structure. You will gain strength, power, and vastly improve your overall fitness. This is less demanding than the 21-week program, but just as effective.

NOTE: this is a basic template. Scaling and knowledge of loading will be up to the coaches/individuals to adhere to your athletes and/or your personal abilities. You must possess an understanding of how to personalize this template. Weight suggestions are provided in the template itself.

SAMPLE PROGRAMMING:

DAY 1

STRENGTH-CON: squat clean and jerk

For time: 20 reps of 1 squat clean + 1 front squat + 1 jerk @ 65% of max complex.

WOD:

AMRAP18:

15 wall balls

12 KB swings

9 weighted box overs (KB in front rack)

6 chest 2 bar pull ups

3 clean and jerks @ strength-con weight

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DAY 2

 STRENGTH: squat snatch + overhead squat complex

EMOM10: 1 squat snatch + 1 OHS

(work to a heavy single; surpass 10 min if necessary)

WOD:

AMRAP18:

25 wall balls

15 hang snatches (75/55) (95/65)

10 bar-facing burpees

CORE SUPPLEMENT: 

100 GHD sit-ups (sub anchored abmats if no GHD)

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PROGRAM STRUCTURE

The 6-week Novice/Intermediate Program:

This Program is designed to provide 5 workouts per week, incorporating a wide variety of fundamental functional fitness movements. You will be exposed each week to both Olympic lift and powerlift strength progressions, all supplemented with basic conditioning circuits that can be performed using basic equipment. 

Monday-Friday: You will be exposed to a major lift and a supplemental conditioning workout each day, as well as be exposed to skill work, in order to provide a well-rounded template for better overall fitness.

Saturdays: Saturday workouts will be longer conditioning pieces with no specific lift programmed. It will be an all-inclusive workout incorporating various conditioning elements, and they will test your limits! These tend to range from around 25-35 minutes and duration and will leave you feeling tired, satisfied and ready to attack the weekend!

Beginner CrossFit Program

home gym, home fitness programs, CrossFit, weight lifting programs

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The 36-week X-Fit Intermediate/Advanced Template:

This 9-month template will provide 4 workouts per week (MTWF) with Thrusdays reserved for active recovery/skill work. This is a basic template that offers diverse and effective programming and requires personal knowledge of scaling and workout modification to benefit your personal goals and/or the goals of clients. This program can be morphed and scaled accordingly, with the basic layout for strength and supplemental metabolic conditioning designed for you. You will be exposed to Olympic and Power lifts regularly, and you will increase strength and conditioning weekly. The results have proven it.

Monday: Longer conditioning piece. Warm-ups, skill work and cool downs are up to the individual or gym. I would advise creating a longer warm-up with plenty of mobility and dynamic stretching to prep your body and joints for a 25-35 minute workout. Barbell movement prep is also encouraged.

Tuesday: Olympic strength with supplemental conditioning to enhance the strength portion. EMOMs and structured linear strength progressions will be the focus here. Conditioning supplements will be 10-20 minutes with lots of skill work.

Wednesday: Squats. Front and back squats will the focus. Linear strength progressions will generate a stronger athlete. Easy to run, easy to follow and effective for increasing 1-rep maxes. Supplemental conditioning pieces will be 5-20 minutes and provide basic conditioning. 

Thursday: Rest/active recovery/make-up. Use this time to de-load and improve your skills, while also allowing your body to heal.

Friday: Olympic strength complexes. Clean and jerk complexes will be the focus. Linear progressions will be used here as well to improve overall strength and proficiency in the clean and jerk.

Affiliate/Personal CrossFit Template

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The 21-week X-Fit Program 

This Program is the most advanced program of the three and will provide a 5 day per week training structure. Unlike the 36-week program, workouts will be programmed Monday-Friday with the weekends reserved for recovery. This program will also incorporate bench pressing, higher-skill dumbbell movements and isolation lifts, whereas the 36-week program lacks volume in those two areas (unless you choose to incorporate those movements into the program design). 

This template will emphasize all major Power and Olympic lifts regularly and will take the athlete through a linear strength progression. Deadlifts, front/back squat, bench pressing, snatches and cleans and jerks will be the predominant focus, all geared towards improving overall movement strength and efficiency.

Monday: Longer conditioning piece. Warm-ups, skill work and cool downs are up to the individual or gym. I would advise creating a longer warm-up with plenty of mobility and dynamic stretching to prep your body and joints for a 25-35 minute workout. Barbell movement prep is also encouraged.

Tuesday: Olympic strength with supplemental conditioning to enhance the strength portion. EMOMs and structured linear strength progressions will be the focus here. Conditioning supplements will be 10-20 minutes with lots of skill work.

Wednesday: Squats. Front and back squats will the focus. Linear strength progressions will generate a stronger athlete. Easy to run, easy to follow and effective for increasing 1-rep maxes. Supplemental conditioning pieces will be 5-20 minutes and provide basic conditioning. 

Thursday: Bench press will be the focus. Dumbbell strength, isolation holds, farmer's carries and supplemental functional movement will monopolize most of the conditioning and accessory work for the day.

FridayOlympic strength complexes. Clean and jerk complexes will be the focus. Linear progressions will be used here as well to improve overall strength and proficiency in the clean and jerk.

Advanced CrossFit Program

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