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Crossfit
AUDIO TIP
Sport
Advanced
Body
Plan Details
The Crossfit routine by vitord15 is a 10 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Murph, Fran, Kalsu, Linda, and Wittman These workouts are difficult and require experience with Olympic lifts. The weight standards are not laws; if you need to scale back, you should. No performance is worth a week of bed rest and back pain.
Routine detail
Mon
Murph
Est. 0 min
6 exercises
Running
1 Set
Pull-Up
7 Sets x 100 Reps
Push-Up
8 Sets x 200 Reps
Prisoner Squat
6 Sets x 300 Reps
Barbell Clean and Jerk
5 Sets x 8 Reps
Running
1 Set
Tue
Fran (21, 15, 9 reps) 95 lbs M/65 lbs W
Est. 0 min
2 exercises
Barbell Squat to Shoulder Press
6 Sets x 21 Reps
Pull-Up
6 Sets x 21 Reps
Wed
Kalsu
Est. 0 min
3 exercises
burpee
7 Sets x 5 Reps
Barbell Squat to Shoulder Press
7 Sets x 15 Reps
Push-Up
4 Sets x 8 Reps
Thu
Linda (use 150%, 75%, and 100% bodyweight)
Est. 0 min
3 exercises
Barbell Deadlift
8 Sets x 10 Reps
Barbell Bench Press
8 Sets x 10 Reps
Barbell Hang Clean
10 Sets x 10 Reps
Fri
Wittman
Est. 0 min
3 exercises
Kettlebell One-Arm Swing
7 Sets x 15 Reps
Barbell Hang Clean
7 Sets x 15 Reps
Depth Jump Leap
7 Sets x 15 Reps
Any
Back
Est. 0 min
16 exercises
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Any
Chest Day
Est. 0 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Leg ?
Est. 0 min
16 exercises
Smith Machine Squat
5 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Any
Turtle Abs
Est. 0 min
7 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Any
Arms ?
Est. 0 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
