Programming specifically designed for an affiliate and adopted from the exact model performed by Ben’s affiliate, CrossFit Krypton. Each session is designed around a class time of 60 minutes.
About This Program
Our goal with the Affiliate Design program is to share with other gyms and communities the effectiveness and fun of the programming from CrossFit Krypton, while also helping affiliate owners relieve some of the burden and stress that comes with developing an effective program for their athletes.
Programming includes strength work, conditioning pieces, gymnastics and skill practice, metcons, and more. Scaling options will always be provided for movements or workouts that could need modifying. Programming is provided a week in advance so that participating gyms have time to prepare accordingly. Also included will be detailed explanations of each workout/session, notes on the intended stimulus, and time cap limits when appropriate.
Integrate With btwb
Subscribers get programming added to their btwb gym tracks each week. This makes it easy to assign workouts to gym members. Gym members can utilize the awesome analysis tools to monitor their progress, and the social tools to stay connected to your gym community.
10 Squat Jumps + 5 Inch Worms + Push Up
10 V-Ups + 5 Kip Swings
50 Single Unders + 25 DUs
Calf Stretch (0:30 per side)
Chest Stretch (0:30 per side)
Every 4 mins for 20 mins do:
15/12 Bike Erg Calories
50 Double Unders
15 Burpee-to-Touches, 6 in
Adjust reps as needed to finish around or under 3:00/3:30 each round. If you fall off pace, turn this into an AMRAP. If you don’t have a bike, perform the same calories on the rower.
4 rounds for quality of:
8 Dumbbell Bench Press, pick load
8 Strict Pull-ups
Move for quality, unbroken reps on the bench and pull ups, go up in weight each set on the bench if you want.
Scaling Options: Scale to knee to elbows, knee raises or kip swings if needed, get some practice hanging on the bar. For the DUs scale to 30 seconds of practice or 75 Single Unders.
$50.00 / month
This is EVERYTHING that Ben does, literally. This includes multiple sessions per day (typically 2, AM and PM) that contain everything from weightlifting programs, gymnastics and skill work, to metcons, conditioning, and partner workouts.Learn more
$35.00 / month
Build Strength, Power, Speed, Work Capacity, and Durability.Learn more
Smith Bros Garage
$20.00 / month
Daily workouts, gymnastics skills, strength cycles, endurance workouts, and much more. The perfect program for those who want to maximize their limited time to workout.Learn more
$35.00 / month
This is a tailored version of the Ben’s Blueprint program. The workouts will be the same for the most part, but the volume will be designed for those only with around 60-90 minutes per day to train.Learn more