2 Week Beginner Program
ADVERTISEMENT
12 WEEK BEGINNER PROGRAM
BY MICHAEL ASHCROFT OF CROSSFIT VICTORIA
A fortnight worth of basic gymnastic/metcon CrossFit programming to use when
you can’t make it into the gym. No equipment required. Just you and some space.
Just because you can’t make it into the
gym doesn’t mean you can’t put together a
Day 4
Day 10
potent workout that you can complete right in
Rest. Practice something you suck at - like
3 rounds for time of:
your own living room. Your own body weight
handstands or cartwheels.
20 tuck jumps
and gravity are all the equipment you need to
30 situps
throw together a short, intense and challenging
Day 5
workout.
Day 11
For those of you who aren’t sure what to
2 rounds of:
do or are too uncreative enough to come up
Run 400m
100 burpees for time.
with your own programming, I’ve taken the
50 lunges (25 each leg)
If you whined when your read that, do 150
hard work out of all of this and put together a
burpees instead.
fortnight worth of 3-on-1-off programming, that
Day 6
requires nothing more than you and a
Day 12
100 pushups for time.
stopwatch.
Rest. Read something insightful that makes
This type of program is perfect for people
Day 7
you think.
who might not be able to make it to the gym
for a couple of weeks (holidays or work
4 rounds for time of:
Day 13
commitments) or for those who might only be
15 burpees
able to make it to the gym a couple of nights
25 squats
5 rounds for time of:
per week and are looking to accomplish a few
35 situps
20 burpees
more sessions each week by doing something
15 squats
from home.
Day 8
10 situps
Now you have no excuses!
Rest. Again, practice something you’re crap at
Day 1
Day 14
doing.
3 rounds for time of:
You’re almost through two weeks worth!
10 burpees
Day 9
Run 5km for time. Enjoy it. Well...try to
20 squats
anyway.
Get yourself outdoors on this one. Go and find
30 situps
a local park or somewhere else you can stretch
Day 15
your legs. Grass is preferable.
Day 2
Last day! A special treat.
Tabata intervals (8 rounds of 20 secs work/10
3 rounds for time of:
Tabata intervals (see Day 2) of:
secs rest) of the following:
Sprint 50m
Burpees
Pushups
10 burpees
Situps
Situps
Sprint 50m
Squats
Squats
10 situps
Pushups
Sprint 50m
Day 3
10 squats
Day 16
5 rounds for time of:
Rest!!!
If you take any break during the sets of 10,
10 tuck jumps
sprint 400m as incentive not to do it next time.
15 back extensions
Quality First!
Time Yourself!
MIKE’S BLOG
Above all else, focus on good form! Make
Always use a stopwatch! Not only does
Find more useful tips for
each rep worthwhile. It may take you
racing against the clock add some
fitness at Mike’s Blog:
longer to finish, but by completing reps
pressure to your workout, its the only way
without full range of motion, you’re only
to gauge your work capacity. Time and
cheating yourself.
record each workout.
[1]
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Business