Fitness
About This Program
Even if you don’t compete, we all want to train hard, push limits, and find boundaries. This program will do just that. It's designed to maximize your time and fitness, while minimizing the time and stress that it takes to think of a workout for the day. Each daily session stays under 60-90 minutes and incorporates the classic staples of CrossFit’s definition of fitness but play with the movements, workouts, and rep schemes for the right amount of variability. Sessions will include: warm ups, strength/skill work, gymnastics, metcons, partner workouts, and anything else you should be able to do as a CrossFitter.
The Programming
Ben’s Blueprint is a lot of volume; the Essential Framework program will take the most important pieces from each day of Ben’s Blueprint so that you can get the absolute most from your time at the gym. You’ll get a combination of strength, gymnastics, skill work, metcons, conditioning, and partner workouts.
Sample Week
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