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The 28-Day Crossfit Program For Beginners

The document outlines a 28-day CrossFit program for beginners. The first day includes exercises like the barbell good morning, overhead barbell press, back squat, and barbell straight-leg deadlift. It also includes power snatches every minute for 15 minutes. The back squat is performed for 5 sets with increasing weight percentages of the lifter's 1 rep max. The goal is to provide beginners with a full-body routine incorporating basic strength exercises and metabolic conditioning.

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Aditya Pratap Singh
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454 views2 pages

The 28-Day Crossfit Program For Beginners

The document outlines a 28-day CrossFit program for beginners. The first day includes exercises like the barbell good morning, overhead barbell press, back squat, and barbell straight-leg deadlift. It also includes power snatches every minute for 15 minutes. The back squat is performed for 5 sets with increasing weight percentages of the lifter's 1 rep max. The goal is to provide beginners with a full-body routine incorporating basic strength exercises and metabolic conditioning.

Uploaded by

Aditya Pratap Singh
Copyright
© © All Rights Reserved
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
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7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

THE 28-DAY CROSSFIT PROGRAM FOR


BEGINNERS
7 YES

ROUTINE
EXERCISE EQUIPMENT SETS REPS R E ST

BARBELL GOOD MORNING Barbell 3 10 --

OVERHEAD BARBELL PRESS Barbell 3 10 --

Barbell, Squat
BACK SQUAT Rack
3 10 --

BARBELL STRAIGHT-LEG DEADLIFT Barbell 3 10 --

POWER SNATCH 15 1 EMOM

*EMOM for 15 minutes.

Barbell, Squat
BACK SQUAT Rack
5 * 2 min

*Rep scheme: 3x60% of 1 rep max, 3x70%, 2x80%, 2x85-90%, 1x95%. Warm up with sets prior as
needed.

For
POWER SNATCH 1 75
time

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7/26/2021 The 28-day CrossFit Program for Beginners | Muscle & Fitness

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