Here’s a program I’m using with a beginner/intermediate Crossfit athlete. I say beginner/intermediate because I consider her a beginner skill-wise (no bar or ring muscle up yet for example) but an intermediate strength-wise (235lbs front squat, 285lbs deadlift, 145lbs snatch, 180lbs clean).
WEEK 1
DAY 1
Shoulder routine
- Shoulder rotation with DBs 3x10/side
- Lying shoulder rotations with DBs 3x10/side
- Shoulders rotation chest on bench 3x10/side
- Band wall crawl 3x
- Band pull-aparts 3x10-12
Front squat x 6
1 min rest
Farmer’s walk max distance in 2 min
2 min de rest
*Do 4 times
Rower 250m all-out
30 sec rest
Front squat x 6
2 min rest
*Do 4 times
Lunges, walking (front rack)
3 x 10-12/leg
DAY 2
Shoulder routine
Airdyne maximum calories in 60 seconds
30 sec rest
Power clean (50%) max reps in 60 seconds
5 minutes rest
*Do 3 times
Squat clean + Front squat + deadlift (65-70% of clean)
5+5+5
- 5 sets
DAY 3
Shoulder routine
Clean
Go up to 3RM for the day
Clean
80% of 3RM
Cluster: 3-3-3-3-3 = one set , 20 sec between « 3s »
Do 2 sets
Power clean hang
70% of 3RM
5 reps/5 sec pause/4 reps/5 sec pause/3 reps/5 sec pause/2 reps/5 sec pause/1 rep
*Do NOT let go of the bar during the 5 seconds of rest, hold it in the hang position (no straps)
Do 2 sets
80% of 3RM
20 clean
20 front squat
20 deadlift
20 burpees over bar
DAY 4
Shoulder routine
Deadlift x 6
1 min rest
Zercher carry (Axle/thick bar) max distance in 2 min
2 min rest
*Do 4 times
Axle/thick bar deadlift x 6
30 sec rest
Power clean x 3
2 min rest
*Do 4 times
½ Front squat from pins x 6
30 sec repos
Clean x 3
2 min rest
*Do 4 times
DAY 5
Shoulder routine
1000m row
45 sec rest
Farmer’s walk max distance 1 min
45 sec rest
500m row
Lunges (55lbs) front rack 1 min
45 sec rest
250m row
Front squat (55lbs) 1 min
DAY 6
Shoulder routine
Muscle snatch empty bar 3 x 20
Power snatch empty bar
3 x 20
Snatch empty bar
3 x 20
Clean
Work up to 3RM
80% of 3RM
EMOM
Min. 1 : 1 rep
Min. 2 : 2 reps
Min 3 : 3 reps
Min 4 : 4 reps
etcâ?¦ to failure
Airdyne 60 seconds
30 sec rest
Front squat (65-70%) 5 reps
2 min rest
*Do 5 times
WEEK 2
DAY 1
Shoulder routine
Front squat x 6
1 min rest
Farmer’s walk max distance 2 min
1 min rest
Ring row x 10
90 sec rest
*Do 4 times
Row 250m all-out
30 sec rest
Front squat x 6
1 min rest
Military press x 10
90 sec rest
*Do 4 times
Lunges, walking (front rack)
3 x 10-12/leg
DAY 2
Shoulder routine
Airdyne max calories in 60 seconds
30 sec rest
Power clean (50-55%) max reps in 60 seconds
5 minutes rest
*Do 3 times
Power clean + Clean + Front squat + Deadlift
3+3+5+10 (65-70% of clean)
- 5 sets
DAY 3
Shoulder routine
Power snatch + overhead squat (65-70%)
5+5
3 sets
Strict pull-ups (band assist if necessary) x 10
3 sets
Clean
Work up to 3RM for the day
Clean
80% of 3RM
Cluster
3-3-3-3-3 = 1 set, 17 secondes between the « 3s »
Do 2 sets
Power clean hang
70% of 3RM
5 reps/5 sec pause/4 reps/5 sec pause/3 reps/5 sec pause/2 reps/5 sec pause/1 rep
*Do not let go ofthe bar during the pauses
Do 2 sets
DAY 4
Shoulder routine
Zercher deadlift x 6 (full, start bar on floor at every rep)
30 sec rest
Zercher carry (Axle) max distance in 2 min
2 min rest
*Do 4 times
Axle/thick bar deadlift x 6
30 sec rest
Power clean x 3
2 min rest
*Do 4 times
½ Front squat from pins x 6
30 sec rest
Squat clean + Front squat, 3 + 3
2 min rest
*Do 4 times
DAY 5
Shoulder routine
Rope climbs
4 sets of max climbs
Push press
(35% of clean) x 10
30 sec repos
Power clean
(55% of clean) x 10
30 sec repos
Squat clean
(65% of clean) x 10
30 sec repos
Deadlift snatch
(80% of clean) x 10
30 sec repos
Deadlift
(85% of clean) x 10
DAY 6
Shoulder routine
Muscle snatch
4 x 5
Power snatch + OHS
4 x 3+3
Clean
Work up to 3RM
80% of 3RM
EMOM
Min 1 : 5 reps
Min 2 : 1 rep
Min 3 : 5 reps
Min 4 : 1 rep
Min 5 : 5 reps
etcâ?¦ to failure
Airdyne 60 seconds
30 sec rest
Front squat (65-70%) 6 reps
2 min rest
*Do 5 times
WEEK 3
DAY 1
Shoulder routine
Front squat x 6
1 min rest
Farmer’s walk max distance in 2 min
1 min rest
Strict pull-up (band help if needed) x 6
90 sec rest
*Do 4 times
Row 250m all-out
30 sec rest
Front squat x 6
1 min rest
Military press x 6
90 sec rest
*Do 4 times
Lunges walking backwards (front rack)
3 x 10-12/leg
DAY 2
Shoulder routine
15 lift from ground to overhead (135lbs for men/85lbs for women)
10 burpees over bar
1 rope climb
10 burpees over bar
15 lift from ground to overhead (135/85lbs)
*Ground to overhead … it doesn’t matter what style… snatch, power snatch, power clean and press, power clean and push press, power clean and jerk, just get it up there
Power clean + Hang power clean + clean + hang clean
2+2+2+2
- 5 sets
DAY 3
Shoulder routine
Snatch (70-75%)
4 x 3
Strict pull-ups (no band help)
20 total reps in as little time as possible
Strict pull-ups (with band help) 3 x 10
Clean
Work up to 3RM
Clean
80% of 3RM
Cluster 3-3-3-3-3 = 1 set; 15 seconds between the « 3s »
2 sets
Power clean hang
70% of 3RM
5 reps/5 sec pause/4 reps/5 sec pause/3 reps/5 sec pause/2 reps/5 sec pause/1 rep
*Do not drop the bar during the pauses, hold it
Do 2 sets
DAY 4
Shoulder routine
Zercher deadlift x 6
30 sec rest
Axle/thick bar deadlift
30 sec rest
Zercher carry (Axle) max distance in 2 minutes
2 min rest
*Do 4 times
Axle/thick bar hold (hold in hang position) x 20 seconds
30 sec rest
Power clean x 3
2 min rest
*Do 4 times
½ Front squat from pins x 6
30 sec rest
Clean + Front squat 3 + 3
2 min rest
*Do 4 times
DAY 5
Shoulder routine
Rope climbs
4 sets of max climbs
Push press
(35% of clean) x 10
30 sec repos
Power clean
(55% of clean) x 10
30 sec repos
Squat clean
(65% of clean) x 10
30 sec repos
Deadlift snatch
(80% of clean) x 10
30 sec repos
Deadlift
(85% of clean) x 10
DAY 6
Shoulder routine
Muscle snatch
4 x 5
Power snatch + OHS
4 x 3+3
Snatch
3 x 3
Clean
Work up to 3RM
80% of 3RM
EMOM
Min 1 : 5 reps
Min 2 : 1 rep
Min 3 : 5 reps
Min 4 : 1 rep
Min 5 : 5 reps
â?¦ to failure
Airdyne 60 seconds
30 sec rest
Front squat (65-70%) 7 reps
2 min rest
*Do 5 times