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