Mike Burgener 12 Week Program
(Originally found here, as posted by Mike Burgener)
Feedback to feedback@crossfit.com Visit CrossFit.com The typical work week is five days, but often soldiers have a federal holiday coupled with a training holiday, resulting in a four-day weekend, which results in two four-day work weeks. It is recommended that you program for a four-day week and on the weeks with five days conduct a team. 12 Week CrossFit Workout Plan. Crossfit wod beginners. Gloves gym home Howto lifting Long Medium Men's People Polo program programs running shirt shoe Short.
Program Cliffs:
12 Week Beginner Crossfit Program Pdf Download
Crossfit Beginner Training
- 12 Week program, 4 days per week
- The author notes this program is very flexible for any schedule but to consider the following split:
- Monday, Tuesday, Rest, Thursday, Rest, Saturday
- Each Session you can input your 1RM/PR under the MAX heading - this will calculate your weight for the exercise.
- the program also displays the total reps performed with each exercise
- Each exercise day based around snatch or cleans, back squats throughout the program
- The program also includes some basic strength elements such as pressing, chin-ups, box jumps, and core work
- Abbreviations:
- WT = this is the weight you will use for the exercise
- PS = power snatch
- HSS = hang squat snatch (I believe this is just a full snatch from the hang)
- SN = snatch
- PS+HSS+SN = power snatch, hang snatch, snatch complex
- According to comments, doing this once would equal 3 reps total, not 1 rep
- POS clean/snatch = 3-position (pauses at floor, below knee, hang)
- PJ+JRK = power jerk + jerk
- Clean Shrugs = taken off the blocks, from high hang position
- HLR = hanging leg raise
- SN PP = snatch push-press (use your max snatch for this, according to the author)
- Please review the above link for comments from users and the author on running the program and for any details I may have missed