Krypton Compete

Krypton Athletics

**Monday**  
*AM*  
Warm up  
2 Rounds of:  
Couch stretch  
Single Leg Wall Sit x 0:30 sec each leg  
15 Adductor Copenhagens (each leg)  
8 Box Touchdown Single Leg Partial Squats  
15 Squats  
8 Curtsey Squats (each leg)  

Back Squat  
Build to a heavy 3 for the day  
1 x max reps @ 75% (No more than 10)  

5 Sets for quality  
3 Pause Strict Press @ 80%  
1 Seated Legless Rope Climb 15’ (Or 6 Strict L-Rope Pull Ups, 3 each side)  

Alternating Minutes x 30 minutes  
200m Run  
4 Box Jumps 30/24” + 10yd Sled Push (+160/135#)  
6 Muscle Ups (One good set you can maintain from start to finish)  
*You should get some rest after the sled push and after the muscle ups.  

*PM*  
Warm up  
2 Rounds of:  
Worlds greatest stretch  
10 Good mornings  
10 Shoulder rolls  
5 behind the neck press + 5 OHS  
Ankle Mobility  

7 Rounds (Alternate on the rower w/partner)  
300m Row @ 5k pace  
3 Hang Squat Snatch 185/135# (Don’t drop bar, scale down as needed to 65-70%)  
Right into…  
4 x 20 Burpee Over Bar (1:1)  
*Laura and I took 23:58 to finish. When partner 2 is done with their 7th set of hang snatches, partner 1 starts the burpees!  

4 Sets:  
10 Glute Ham Raises  
8 Single Leg Split Stance DB Romanian Deadlift (each) 50/35#’s  

**Tuesday**  
*AM*  
Swimming Workout  
400yds Warm up  
6 x 150yds w/60 seconds rest between  
400yds Cool Down  

*PM*  
Warm up  
2 Rounds of  
Couch stretch  
10 Hanging Leg Raises  
0:20 Freestanding HS Hold practice  
10 Goblet Squats  

Alternating Minutes x 12 minutes  
2 Power Clean + S. Clean and Jerk @ 73-75% of 1RM Clean and Jerk  
2 HSW Pirouettes  
*As you warm up, see if you can do the final set or two touch and go on the barbell!  

4 Rounds for time  
1000m Row  
20 Strict HSPU (Wall Facing)  
*No more than 3-4 sets for the Wall Facing HSPU!  

**Wednesday**  
*AM*  
Warm up  
2 Rounds of:  
Couch stretch  
10 Adductor Copenhagens  
10 Good mornings  
20 Banded Hamstring Curls  
6 Glute Ham Raises  

Deadlifts  
5 x 3 reps @ 80%  
*All sets at the same weight, do each rep as a single re-setting at the bottom each time. Warm up sets should go 10,10,5…  

15-12-9  
Bar Muscle Ups  
Axle Clean and Jerk 165/115#  

Rest 15 minutes  

1000m Bike Erg  
21-15-9  
Bench Press 185/125#  
30yd Farmers Carry (150/105# Each hand)  
*First one took me 7:49 and the second 11:11 for reference. Scale the weight as needed to finish bench in less than 3 sets  

*PM*  
Warm up  
Light Stretches and running Drills  

Running Workout  
10 Minutes Easy Pace  
15 Minutes Build up (Every 5 minutes increase the pace)  
10 Minutes Easy Pace  
Rest 1-2 min then  
8 x 0:15 Stride/0:15 walk  

4 Rounds  
25 GHD Sit Ups  
10 Heavy Barbell Rows OR 10 Strict Pull Ups  

**Thursday**  
Swimming Workout  
4 Rounds  
200yds w/fins  
150yds Kick w/fins  
100yds Swim No Fins  

**Friday**  
*AM*  
Warm up  
Couch stretch (2-3 min each side)  
20 reverse hypers  
2 Rounds of:  
10 Half GHD  
3 Rope Pull Ups (each side)  
50’ Sandbag Walk Bear Hug  
0:20 Freestanding HS practice  
Warm up to axle bar weight…  

New workout Every 15:00 (Modify to every 20:00 if needed)  

30-24-18  
GHD Sit Ups  
3-2-1  
Seated Legless Rope Climb 15’  

150’-100’-50’  
Handstand Walk (25’ down, pirouette, 25’ back = 50’)  
7 Sandbag Cleans 150/100# + Bear Hug Carry (same as HSW distances)  

15-12-9  
Axle Bar Power Cleans 205/145#  
Deficit HSPU (8” Blocks)  
*These took me around 7, 9 and 11 minutes respectively. Make sure you get MINIMUM of 5 minutes rest after each workout!  

*PM*  
Warm up  
Couch stretch  
2-3 sets:  
3 Press to Handstand Negatives (From handstand on wall)  
2 Skin the cats  
5 Shoulder rolls + 5 Tempo Overhead Squats  

Snatch  
-Build to a good single for the day! 90% is a great goal. Take no more than 3 attempts at a top weight for the day!  
Then,  
Every 90 seconds x 3 sets @ 70-75%  
2 Snatch + 2 Overhead Squat  

5 Rounds (1:1)  
10 Overhead Squats 155/105#  
10 Burpee To Touch  
12/10 Calorie Echo Bike  
*Each round was around 90 seconds for us! Looking for them to be under 2:00/round.  

**Saturday**  
*AM*  
Running Workout  
4-2-1 Minutes Warm up Building up starting easy  
2 x 50yd Strides between each warm up set  
Workout  
10 x 1:15 TEMPO (@ 2 mile pace)  
W/diminishing rest between. Run 1:15 one way on the track. Mark Distance, rest and return back to the start line on next interval. The goal is to match distance exactly each time. The rest times go 75 sec for 2 intervals, 60 sec for 2 intervals, 45 sec for 2 int, 30 sec for next 2 and 15 sec for the final rest period.  

Finished with 10 x Stadium stair sprints (0:10 sprints) Or you could use a hill, or you could just do 50yd sprints on the track.  

*PM*  
Clean and Jerk  
-Build up to a heavy single for the day!  
Cleans  
3 x 1 reps @ moderate/heavy weight (Lower than max clean and jerk for day)  

Front Squats  
-Build up to a heavy double for the day  

In a team of 3, OR 1:2  
90 Muscle Ups (3 x 10 reps each)  
135 Burpee Box Jump Overs (3 x 15 reps each)  
180 Calorie Row (3 x 20 Calories Each)  
*This took Laura, Dean and I 18:42 to finish. You can break this up anyway you’d like, but try to do the rep scheme above!  

**Sunday**  
Rest Day  

Sample Week

Monthly

Krypton Affiliate Design

**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.


Sample Day

Krypton Fitness

**Monday**  
Warm up  
3 Rounds barefoot of  
15 Slow Squats (stretch Band around knees and shins would be helpful)  
10 Step Ups (5 each leg) 20” box  
5 Curtsey Squats (each leg)  

Back Squat  
5,5,3,2,1,1  
*Work your way up in weight with this rep scheme to a good single for the day  
1 x 10 reps @ 70%  
1 x 10-15 reps narrow stance @ 135/95#  

“Kelly”  
5 Rounds  
400m Run  
30 Box Jumps 24”/20”  
30 Wall Ball 20/14#  
*This is the CrossFit equivalent of a 5k run. Should be close time wise as well.  

4 x 2 Seated Legless Rope Climbs  
*Rest as needed between sets.  

**Tuesday**  
Warm up  
20 reverse hypers  
Couch stretch (2 min per side)  
2 sets of:  
10 good mornings + 5 single leg good mornings (each leg)  
Banded front rack stretch (contract/relax stretch)  
2 Wall Walk + 0:20 Wall Facing HS hold  

6 Sets (1:2)  
3 Power Cleans 245/175# (Singles)  
3 Handstand walk Pirouettes (space apart like semifinals with a short HS walk between)  

Right into…  

6 Sets (1:2)  
5 Power Cleans 185/135# (Touch and go weight)  
10 Calorie Echo Bike Hard  

Right into…  

6 Sets (1:2 Work:Rest)  
15 Yard Sled Push +135/115#  
*Do all of this in a team of 3, or keep rest consistent at 1:2 for each part if you’re solo!  

2 Sets (1:2)  
20 CTB Pull Ups  
30 GHD Sit Ups  
20 CTB Pull Ups  
*Work on unbroken, or big sets each time on the CTB.  

**Wednesday**  
Warm up  
Couch stretch (3-5 min each side)  
2 rounds of  
10 hanging leg raises (to parallel)  
10 good mornings + 5 each leg single leg  
15 tempo squats  
5 SLOW deadlifts w/barbell  

Deadlifts  
5 x 2 reps @ 80%  
*Do these as touch and go, but not bouncing at all.  

15-12-9  
Deadlifts 315/225#  
Bar Muscle Ups  
*Took me 4:33. Tried to hang on unbroken for as many sets as I could for this one today rather than breaking it up.  

4 Rounds for quality  
10 Glute Ham Raises  
8 Single Leg Split Stance Romanian Deadlifts 50/35# (each leg)  

Strict Pull Ups  
3 x 4 reps Weighted + 8 reps unweighted  
*Drop the weight and continue on unweighted so you do 12 reps without coming down if you can! Rest as needed between sets.  

**Thursday**  
Swimming Workout  
Every 2:00 x 10 Rounds  
100m Swim w/fins  
2 x 50m Cool Down no fins  

**Friday**  
Warm up  
250m Row  
Shoulder rolls  
Stretch Hips/Back/Calves  
2 x 10 Adductor Copenhagens + 15 squats  

Snatch  
3 x 1 rep @ 85%  
3 x 2 reps @ 75%  
*Work up in weight to 85% and do 3 singles there. Then drop weight and do 3 doubles lighter!  

5-6-7-8-9-10 reps of:  
Power Snatch 135/95# (Touch and go)  
10 Calorie Echo Bike  
*Rest 1:1 after each round, alternate rounds back and forth with a partner. Took my partner and I 11:40 to finish.  

3 Rounds  
10 Ring Muscle Ups  
50yd Sled Push (+135/115#)  

4 Sets for quality  
10 Glute Ham Raises  
5 Weighed Curtsey Squats (each leg, holding one dumbbell in front rack)  

**Saturday**
Running Workout  
5 Minute warm up  
4 x 15 sec strides w/15 seconds rest between  
Then,  
1200m TEMPO  
6 x 30 Second Hill Run up and back down w/30 seconds rest  
3 x 15 second Hill Sprint w/30 seconds rest  
Rest 4 minutes  
3 x 15 second Hill Sprint w/30 seconds rest  
6 x 30 Second Hill Run and back down w/30 seconds rest  
1200m TEMPO (Match pace from first run!)  

OR IN THE GYM…  

In a team of 3… One on the machine and the other two on the triplet.  
P1: Ski Erg 20/16 Calories  
P2 & P3 work on:  
3 Rounds  
60 Toes to Bar  
40 Burpee Over Bar (Lateral)  
20 Power Cleans 155/105#  
*Each round, add 20 reps to each movement. So 80/60/40 for round 2 and 100/80/60 for final round. Took my team around 19:20 to finish.  

**Sunday**  
Swimming Workout  
200yd Warm up  
Then,  
3 Rounds  
400yd Swim  
30 Hand Release Push Ups  

Krypton Strong

**Back Squats**  
3 Reps @ 75% (Of current best 1RM squat)  
8 Reps @ 60%  
2 Reps @ 80%  
5 Reps @ 70%  
1 Rep @ 85%  

*Rest as needed between sets. These percentages are guidelines, but just make sure that you go heavier each set on the 3-2-1 reps. The in-between sets are to get some volume in at a decent percentage after hitting something heavy. They should feel light after moving a heavier weight right before, so be explosive!  

*Snatch Work*  
Starting light (empty bar), work up to a heavy triple for the day. Make 20#/10# jumps if you’d like in the beginning. But once you reach 70-75% of your best single, jump only 10/5# or less each set until you have hit a heavy triple for the day. A triple would be 3 reps, done as singles that you get done in under 30-35 seconds. The idea is to do these reps in quick succession so that your training your legs to be fast and strong on those last two reps and building technique as you are fatigued.  

*Deficit Snatch Grip Deadlifts*  
4 x 3 Reps @ your 3RM for the day above  

*Standing on a 2-3” deficit perform 4 sets of 3 snatch grip deadlifts. The focus is on staying as tight as possible keeping the shoulders out OVER the barbell for the entire deadlift. I don’t want you guys to stand all the way up just stand as tall as you can with your shoulders out over the barbell. Use straps if you would like!  

*Strict Pull Up*  
4 Sets Total  
5,5,5 (Underhand, overhand, wide grip overhand)  

*Rest as needed between sets of 5’s but complete each set of 5 unbroken without coming off the bar!  
15 Weighted Sit Ups (Hold dumbell on chest)


Krypton Smith Bros Garage

**Monday**  

“Cindy”  
20 Minute AMRAP (as many rounds as possible)  
5 Pull-Ups  
10 Push-Ups  
15 Air Squats  

For the next 4 week Cycle we will be building a solid foundation on the simpler movements. Lower impact, higher volume. Cindy is a perfect workout challenge to start this off on. The classic CrossFit workout is as many rounds as you can get in a 20:00 window. It’s simple, anyone can do it, and if it’s done at the right intensity it’s brutal. On Mondays we like to start the week off with a low impact “just move” kind of workout and this fits right in with that as well. Don’t start too fast on this workout, it’s won on the last 10:00 not the first 10:00. Break up those push-ups early if you need to and focus on GOOD QUALITY reps. There is no need to cheat yourself. Give yourself a true test of where you’re at so we can repeat this workout in 4 weeks and crush our score! Good luck and let’s crush it this week! Going to be a fun one :)  

*Movement Substitutions*  
Pull-Ups > Double Dumbbell Row  

**Tuesday**  

6 Rounds For Time:  
200m Run  
2-4-6-8-10-12 Devil Thrusters  

*20:00 Cap  

2 Dumbbells: Guy/Girl RX : 50Lbs/35Lbs  
Barbell: (Clean&Jerks) : 135/95Lbs  

Ladders that go up are always a challenge... today’s workout starts with a 200m run right into 3 Devil Thrusters. Into a 200m run then 6 Devil Thrusters ect... until you finish the last round at 18 Devil Thrusters. Use the run as a recovery in the later rounds to keep a good pace on those Devil Thrusters. Start at an easy pace and try to get faster as this workout progresses. Use a weight that you can maintain fast singles the entire way through. (Not too heavy, it’s a lot of reps)  

Movement Substitutions  
Running > Row, bike, or ski  

**Wednesday**  

For Time:  
30 burpee Pull-Ups  
90 Wall Balls  
30 burpee Pull-Ups  

Wall Ball: 20/14Lbs  
Barbell: (thruster) 45LBS/35LBS  

Our mid week chipper! Pick a pace on those burpee pull-ups you know you can hold for the entirety of the 30 reps! Get to those wall balls and break them up early on if you need to. Quick sets of 10 reps is the coaches recommendation. You want to get to those last 30 burpee pull-ups with some energy to push the pace and finish strong!  

Movement Substitutions  
Burpee Pull-Ups > 50 Burpees  
Wall Balls > Thrusters (barbell)


3 Day Sample

Krypton Masters

**MONDAY**  

*Warm-up*  
2 rounds:  
200 m Run, Bike, Row, Ski  
30 Single Unders  
15 Kip Swings (work on keeping your legs straight toes pointed. Really concentrate on pulling down on the bar)  
15 Good Mornings with PVC (make sure that you are keeping your legs slightly bent, try to keep your hand placement on the PVC as close as possible to you shoulders- pinch shoulder blades together and don’t let your back round as you bend forward)  
15  Shoulder Rolls with PVC (as you work through these try and bring your hands closer together)  

*Workout*  
Every 4 mins for 5 rounds:  
50 Double Unders  
15 Toes-to-bars  
10 Power Snatches, 115/85 lbs  

Scaling options for double unders: If you would like to work on double unders during the workout. Try not to work more than 30 seconds at a time. Or do 100 singles. Another option would be to do 50 jumping thigh taps. Every time you jump in the air keep your arms by your side and tap your thighs twice. This will help you work on your timing. Also don’t be lazy on your jump.  

Scaling options for toes to bar: Work the kip swing with these, no knees to chest or knees to elbows. Maintain a tight midsection, pull down on the bar and keep your legs straight. 
Scaling options for power snatches: Use a weight that you can go unbroken. These should not be fast singles.  

Work on getting through these movements quickly. You should be getting at least 30-45 seconds of rest every round. If the clock catches you bring your numbers on toes to bar and power snatches down incrementally to stay within the time domain.  

**TUESDAY**  

*Warm-up*  
1000 m Row  
800 m Run (nice easy pace)  
2 rounds:  
Couch Stretch, 30 seconds to a minute on each side  
Inchworms with 2 Push-ups at the bottom (keep your legs as straight as possible on these, get a good stretch in your hamstrings)  
Calf Stretch, 30 seconds on each leg  

*Workout*  
Alternating EMOM 20 mins:  
Run, 200 m  
15 Push-ups  

Options if something is prohibiting you from running would be: 400 m bike, 200 m row, 200 m ski erg.  

Scaling options for push-ups: Push-ups off of a box or bench, or dropping to your knees. Make sure with all of these you are keeping you hips in line with the rest of your body.
If the clock catches you on this one, turn it into an AMRAP.  

**WEDNESDAY**  

*Warm-up*  
3 rounds:  
10 Dumbbell Strict Press (use one dumbbell in each hand, light weight, work on keeping your rib cage down)  
Elbow to ankle (big lunge with your right leg, let your left leg knee rest on the floor, try to bring your right elbow to the inside of your right ankle- do this on both sides for 30 seconds)  
Wrist Stretch (on your hands and knees rotate your hands around so that your fingers are facing your knees, slowly lean back to get a good stretch in your forearms- 30 seconds to a minute)
10 Romanian Deadlifts  
10 Muscle Cleans (using an empty barbell, start below the knee and complete a muscle snatch- when the barbell leaves your thighs ensure you do not dip underneath the bar to catch it)  

*Workout*  
20-15-10-5  
Hang Power Cleans, 135/95 lbs  
40-30-20-10  
Wall Balls, 20/14 lbs  

If you need to scale this workout come down on the weight on either movement, preferably the power cleans. Keep your repetitions RX.


Krypton Running

**Day 1**  
*Road Intervals*  
- 5 Minute Warm Up Jog  
- Stretch  

Workout  
4 Rounds:  
2 Minutes Tempo  
1 Minute Rest  
1 Minute Tempo (faster)  
:30 Rest  
:30 Tempo (Even Faster)  
2 Minutes Rest  

**Day 2**  
*Track Workout*  
- Standard Warm-up  

Workout  
800m @ Mile Pace  
Jog 200m  
200m Hard Run (faster than mile pace)  
Rest 2:30  
600m @ Mile Pace or just below  
Jog 200m  
200m Hard  
Rest 2:30  
400m @ Faster than mile pace  
Jog 200m  
200m Hard  
Standard Cool-down  

**Day 3**  

*Easy Run*  
- 25 Minute Easy Run - Just hold a comfortable steady pace.  Just getting time on our feet here.  
- 4x80m strides EMOM


Be Strong - Squat Strong

**Warm-up**  
Couch Stretch, 60 sec  
Squat Hold, 60 sec  
Pigeon Stretch, 60 sec  

2 rounds of:  
90/90 Hip Opener Stretch (3-4/side)  
10 Air Squats  
Calf/Ankle Stair Stretch  
10 Cossack Squats (5/side)  

**Back Squats**  
2 x 10 reps @ 30%  
1 x 8 reps @ 50%  
1 x 4 reps @ 60%  
1 x 2 reps @ 70%  
4 x 4 reps @ 75%  

Sample Session

Be Strong - Deadlift Strong

3 sets:  
15 Seated Straddle Leg Raises  
10 Goblet Squats (w/ hip circle around shins)  
10 KB Hip Shifts  

Hamstring Curls  
3 x 20 reps  
*Increasing weight each set  

Deadlift  
5 x 5 reps @ 70%  
*Re-set at the bottom of each rep so you are pulling from a dead stop. No bouncing.  

5 sets:  
15 Parallel GHD Sit-ups  
6 Wide Grip Strict Pull-ups (w/ slow eccentric)  

Reverse Hypers  
3 x 20 reps  

Be Strong - Snatch Strong

**Warm-up**  
Banded Couch Stretch  
Straddle Hamstring Stretch  
Squat Hold (butt against wall w/palm of one hand on wall)  
90/90 Hip Opener Stretch  
30 Air Squats  

2 rounds of:  
20 Band Pull Aparts  
15 Shoulder Rolls  
10 Overhead Squats  
5 Sotts Press (In bottom of squat)  

Then, warm up 3-position Snatches w/ barbell until loose...  

**Overhead Squat**  
Build to a 3RM for the day.  

**Low Hang Snatch + Snatch**  
(1 + 1) x 3 sets @ 80%  
*All 3 sets at the same weight.  

Be Strong - Clean Strong

**Warm-up**  
Couch Stretch (1 min each)  
Pigeon Stretch (1 min each)  

2 rounds of:  
10 Air Squats  
Front Rack Stretch  
10 Clean Deadlifts  
Ankle/Calf Stair Stretch  

2 rounds of:  
10 Cossack Squats (5/side)  
7 Jumping Air Squats  
3 Squat Cleans  
3 Front Squats  

**Squat Clean + Front Squat**  
Warm up sets:  
(1 + 1) x 2 sets @ 40%  
(1 + 1) x 1 set @ 50%  
(1 + 1) x 1 set @ 60%  
(1 + 1) x 1 set @ 70%  

Working Sets:  
(1 + 1) x 3 sets @ 80% of 1RM Clean  
(1 + 1) x 3 sets above 80%  
*For the last 3 sets, work up in weight each set to something heavy for the day!  

**Front Squat**  
3 x 5 reps @ 70%  
*Rest as needed between sets.  

Krypton Bodybuilding

# Upper Body  

**Superset:**  
Dumbbell Bench 10-8-6-4-2  
15 Tricep Extensions, after each Bench set  
1 min rest between each set  

**Superset:**  
Chest Flys 4x8 reps  
Dumbbell Pull OVers 4x12 reps  

**Superset:**  
Weighted GHD Sit-ups 5x10 reps  
Tea Pots 5x12 reps  

**Cash Out Superset:**  
Push-ups 4x25
Banded Tricep Extensions 4x max set

This program can be used as accessory work for your CrossFit program, or it can be used as an individual program. Each 5-day week is separated between upper body and lower body days. You can expect 30-60 minutes of bodybuilding type exercises, depending on intensity level and the amount of rest taken between sets.  

Plenty of supersets are used to efficiently utilize the time you have and to maximize results. The movements will be as accessible as possible with the type of equipment most CrossFit gyms have (dumbbells, barbells, bands, boxes, etc.)  

_*This programming track will be included with a purchase of [Ben's Blueprint](https://programs.btwb.com/krypton/blueprint) and the [Krypton Strong](https://programs.btwb.com/krypton/strong) programs._  

Krypton Bodybuilding

About This Program

Sample Session

Upper Body

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