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.

About This Program
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics

The Programming

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.

The Programming
0.00 One Time
10 Weeks of btwb

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.

Integrate With btwb

Sample Day

Warm-up
1:00 Bike
10 Squat Jumps + 5 Inch Worms + Push Up
1:00 Bike
10 V-Ups + 5 Kip Swings
1:00 Bike
50 Single Unders + 25 DUs

--then--

Calf Stretch (0:30 per side)
Chest Stretch (0:30 per side)

Workout
Every 4 mins for 20 mins do:
15/12 Bike Erg Calories
15 Toes-to-bars
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.

Post Workout
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.

0.00 One Time
10 Weeks of btwb
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics

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