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  • Crossfit Minimalist

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    sylvan_williams
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    The document provides a checklist guide for crossfit and running goals, which includes 3 days per week of crossfit with flexibility for rest, and running 2 times per week including tempo runs on weekends. The crossfit schedule lists bodyweight and weighted exercises for each day, and the running schedule progresses from intervals and track runs to time trials and tempos, with future goals of additional high intensity exercises and skills.

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    The document provides a checklist guide for crossfit and running goals, which includes 3 days per week of crossfit with flexibility for rest, and running 2 times per week including tempo runs on weekends. The crossfit schedule lists bodyweight and weighted exercises for each day, and the running schedule progresses from intervals and track runs to time trials and tempos, with future goals of additional high intensity exercises and skills.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    72 views1 page

    Crossfit Minimalist

    Uploaded by

    sylvan_williams
    The document provides a checklist guide for crossfit and running goals, which includes 3 days per week of crossfit with flexibility for rest, and running 2 times per week including tempo runs on weekends. The crossfit schedule lists bodyweight and weighted exercises for each day, and the running schedule progresses from intervals and track runs to time trials and tempos, with future goals of additional high intensity exercises and skills.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 1

    Crossfit and Running Checklist Guide (for quick reference)

    Crossfit Goal: is 3 day cycle with flexabilty for rest and running Running Goal: Run 2x per week (TT on weekends)

    M
    Current Run Jump Rope Jumping Jacks Kettlebell Swing (Light) Bike box-stepping Pull-up Push-up Sit-up Dip Lunges Air Squat

    W
    Kettlebell Swing (Heavy) Vertical Press Thrusters Squats Deadlifts Cleans (Dumbell)

    INT
    intervals, track and fartleks 1600m volume 90s rest slow TT control paces 2 x 800m 4 x 400m 8 x 200m 2 min on 1 min off 1 min on 1 min off Bike

    STA
    time trials and tempo conservative calculated paces injury prevention 1 mile 5k

    Not Yet

    Row

    Back Extension Jumps

    Medicine Ball Drills

    Bike

    Future

    weighted stair-climbing heavy bag work cross-country skiing box jumps

    Handstand Push-up Rope Climb Muscle-Up Press to Handstand

    Snatch Clean and Jerk Cleans The Overhead Squat Shoulder Press Push Press Push Jerk Medicine Ball Cleans Glute-Ham Developer Sit-up Farmers Walk

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