CROSSLIFTR (BOX EDITION) PROGRAM

ABOUT THE BOX PROGRAM Welcome and Thank you for choosing the CrossLIFTR program, this program I designed to reflect a similar style of which I train aka CrossLIFTR. The plan includes and focuses on; TEST WEEK (Testing your 1Rep Max on a few Lifts, Max effort on certain movements, Aerobic/Endurance and Lactate Test) BODYBUILDING / STRENGTH TRAINING, METABOLIC CONDITIONING (METCON), FUNCTIONAL AND AEROBIC/ENDURANCE TRAINING, OLYMPIC LIFTING GYMNASTICS TRAINING MOBILITY This Plan is ideal for anyone that trains at a Box and the aim of the 10 week program is to help you build lean muscle mass (Hypertrophy training), improve on your aerobic and endurance capacity with Metabolic conditioning and help build overall Strength with some low Volume Strength Training. The plan includes a lot of accessory and functional Workouts to improve every aspect of your training from Olympic lifting to Gymnastics. (Please note you will need to at-least be familiar with these basic movements although scaled options are provided) I have written the CrossLIFTR Program to reflect how I believe everyone at a box should train especially when it comes to Strength Training, a lot more emphasis on free weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension (TUT/TEMPO) during bodybuilding training, creating conditioning workouts that would really test and help improve your overall fitness level and Functional/mobility workouts to build a strong foundation. The Training Timetable requires Minimum 5 days of training and 2 day’s rest. GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, USE CODE: OBI20 AT CHECKOUT (EXCLUDING ITEMS ON SALE) SAMPLE WORKOUT; WARM UP: Assault Bike: 20sec on @80% effort | 20sec off x 8 20 bodyweight squat 5 Walkouts 12 Cossack squats 12 lying banded leg raises each leg 12 banded Scapula Retractions 12 Banded Pull Aparts MAIN WORKOUT: 3RM FRONT SQUAT 15mins Build up to 3 rep max 1st Set - 15reps 2nd set - 12 Reps 3rd Set - 10 reps 4th - 6 reps 5th - 3 reps *try and beat your 3RM if you can. WORKOUT 2: 1RM BARBELL PUSH PRESS 10mins to Build up to your 1 rep max WORKOUT 3: BARBELL HIP THRUSTS 1st set x 12, 2nd Set x 8, 3rd set x 6 reps, WORKOUT 4: ASSAULT BIKE AKA DEVIL BIKE TEST: 30sec on : 30sec off x 4 @ 60% effort 10Mins MAX Cal (as many calories as possible in 10mins) PURCHASING INFO: Once payment is made please Allow 24 Hours to receive the full Ebook. Please Leave your preferred Email at checkout for which you would like to receive the Ebook. NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund!!