Saturday, August 18, 2012

CFTB CrossFit Games 12-Week Prep Course- Phase 1

CFTB CrossFit Games 12-Week Prep Course- Phase 1

This course has been utilized and tested by CrossFit Thoroughbreds Coaches and Darian Barnett.
Please click the link below to see results of this program from Darian Barnett.

Always consult your physician prior to beginning any new exercise regimen. Modify and adjust weights to accommodate your current fitness level and physical needs. If you are unfamiliar with some of the various movements required by this program we suggest you seek out the professional assistance of a certified CrossFit Coach near you. Form and technique should be your primary focus before adding more weight to each exercise. If your form and technique are flawed during any movement please modify and adjust your weights to correct for better form. Safety and training injury free is smart and progressive training.

Train Safe, Train Smart, Get Results!!

Darian Barnett
Age 18
Body Weight 167 lbs.
CFTB- CrossFit Olympic Lifting Coach
Currently holds 24 Powerlifting Records in 3 separate powerlifting federations (APA, APF, Raw United) and in 3 separate weight classes (181 lb., 198 lb. & 220 lb.)

390 lb. Overhead Squat Added a 30 lb. PR to this lift in 8 weeks with this course


Be sure to keep an accurate log of all weights, scores and times as you will be re-tested at the end of this course.

We suggest purchasing the CrossFit Thoroughbreds WOD Book.

A complete journal for tracking all the core lifts, Girls & Hero WOD’s, personal WOD’s, nutritional information, PR tracking, goal setting and even weight conversion charts for easy and fast loading of your weights.

Make sure you visit us on our Facebook Page and post your comments and results. We’d love to hear how you’re doing.

Should you have any questions or concerns regarding this course please contact us at .

Good luck and train hard,
CrossFit Thoroughbreds Staff

Here's a 1-Week SAMPLE of the CFTB CrossFit Games 12-Week Prep Course- Phase 1

Week #8

Monday- 90%
Squats- Front Squat w/bands 3 x 2, OH Squat 3 x 2, Back Squat w/KB-Chains 3 x 2 

WOD 1: Amrap in 13 min.
1.  Row 250 m.
2.  Lunges, bar on back of shoulders, x 6 each leg (95 lbs.) Modify as needed
3.  Sand Bag Cleans Over Shoulder x 4 2-L, 2-R (120 lb. Bag) Modify as needed
4.  20 lb. MB Rotational Slams, x 5 each side

REST 10 min.

WOD 2: 5 Rounds Timed!
1.Snatch 135 lbs. x 2 Modify as need
2.  Farmers Carry, 120 lbs. Dumbbells each hand 40’ down & 40’ back
3.  45 lb. Plate Sit Ups, x 12
4.  4-Cone Suicides (40 yrds. Total distance, each cone is 10 yrds apart) 

Tuesday- 90%
Bench- Regular Grip 3 x 2, Close Grip 3 x 2, Wide Grip 3 x 2

Push Jerk 5 x 2 x 90%
Strict Press single arm DB’s x 5, 5, 4, 3, 3 x 2 each arm
(Increase weights each round by 5-10 lbs.)

WOD 1: 7 min. AMRAP
DU’s x 15
DB Snatch x 90 lb. x 3 each arm Modify as needed

REST 10 min.

WOD 1: 9 min. AMRAP (20 lb. vest for both exercises)
Strict Pull Ups x 7
Ring Push Ups w/feet on 18” box x 13

Wednesday- OFF

Deadlift 3 sets of 2 reps x 90%

Clean Complex: 155, 185, 200, 225- Modify as needed
Complete all 4 movements with the first weight. Rest 1-2 min. add next weight and complete again

1 Clean Grip Deadlift
1 Clean Grip High Pull
1 Hang Power Clean
1 Full Clean

Friday- WOD- 45 min AMRAP
Move from one exercise to the next as quickly as possible.

150 m. Row
Strict Ring Pull Ups x 8 (Can be partner assisted, no jumping or bands)
Chest to Floor Push Ups x 10 (If thighs or belly touch the ground do 5 burpees for each touch)
Sumo Deadlift High Pulls (115 M., 80 W.) x 12 Modify as needed
60 sec.Planks (If thighs or belly touch the ground or butt rises over the shoulders do 5 burpees for each touch or rise)

Saturday- Accessory Day
3 Rounds of each group before moving to the next
60 Mountain Climbers each leg
GHD Hypers w/knee flexion x 10

Rest 2-5 minutes then complete:

3 Rounds
DB Front Shoulder Raises x 5 (Increase weights each round by 5-10 lbs.)
DB Lateral Shoulder Raises x 5 (Increase weights each round by 5-10 lbs.)
Ring or Dumbbell Posterior Flies x 10

Rest 2-5 minutes then complete:

Hammer Curls 5 x 6 (Increase weights each round by 5-10 lbs.)
Weighted Dips 5 x 6 (Increase weights each round by 5-10 lbs.)


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