Crossfit
Sport
Advanced
Body
Plan Details
The Crossfit routine by oklahomadavis is a 5 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. 60 min
5 exercises
Running
1 Set
Pull-Up
1 Set x 100 Reps
Push-Up
1 Set x 200 Reps
Prisoner Squat
1 Set x 300 Reps
Running
1 Set
Tue
Fran (21, 15, 9 reps) 95 lbs M/65 lbs W
Est. 8 min
2 exercises
Barbell Squat to Shoulder Press
1 Set x 21 Reps
Pull-Up
1 Set x 21 Reps
Wed
Kalsu
Est. 20 min
2 exercises
Barbell Squat to Shoulder Press
7 Sets x 15 Reps
burpee
7 Sets x 5 Reps
Thu
Linda (use 150%, 75%, and 100% bodyweight)
Est. 44 min
3 exercises
Barbell Deadlift
10 Sets x 10 Reps
Barbell Hang Clean
10 Sets x 10 Reps
Barbell Bench Press
10 Sets x 10 Reps
Fri
Wittman
Est. 40 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
