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CrossFit Training Plan Overview

The document is a Crossfit workout log from February 2012. It lists the scheduled workouts for each day, including power cleans and deadlifts, bench press, squats, pullups, running intervals, and various Crossfit "metcons" or metabolic conditioning workouts involving combinations of exercises like burpees, situps, swings and pullups. The log also notes a deload week with lighter workouts and records the user's score on an "Operator Ugly Test" involving a short metcon, intervals, and long run.

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michelletabor
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8 views1 page

CrossFit Training Plan Overview

The document is a Crossfit workout log from February 2012. It lists the scheduled workouts for each day, including power cleans and deadlifts, bench press, squats, pullups, running intervals, and various Crossfit "metcons" or metabolic conditioning workouts involving combinations of exercises like burpees, situps, swings and pullups. The log also notes a deload week with lighter workouts and records the user's score on an "Operator Ugly Test" involving a short metcon, intervals, and long run.

Uploaded by

michelletabor
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

~ February 2012 ~

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

29
BENCHPRESS Metcon = GI Jane

30
PWRCLNS/DEADLIFT Intervals: 6 x 300m shuttles

31

1
SOHP weighted pullups

2
DELOAD -- off

3
DELOAD Metcon medium = 30 HSPUs, 40 pullups, 50 swings, 60 situps, 70 burpees

4
DELOAD Intervals = 8 x 400m

5
Operator Ugly Test Score = 124 (1 short metcon + 1 intervals + 1 long run)

10

11

BACKSQUATS BENCHPRESS + tabata frontsquats and + 8/1 reverse ladder with 60 SBGU's for time manmakers (12#) and pullups

PWRCLNS/DEADLIFT SOHP Actually, I did 105 weighted pullups deadlifts (135#) as part of Upperbody complex a XF WOD: 5 rounds of 21 deadlifts + 400m run

12

13
BACKSQUATS ES stair sprints

14
BENCHPRESS Upperbody complex

15
PWRCLNS/DEADLIFT metcon medium

16

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SOHP weighted pullups Upperbody complex

18
BACKSQUATS Intervals = 8 x 400m

19
BENCHPRESS metcon = Nicole (20 min)

20

21
PWRCLNS/DEADLIFT "Jonescrawl"

22
SOHP weighted pullups Fitness Conduit 15-min metcon

23
"Angie" (20 mins)

24

25

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Crossfit Open 2012 WOD #1 Max burpees in 7 mins

27
Treadmill intervals 8x1:20/40

28

29

Notes:

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