2 Week Beginner CF Program - Michael Ashcroft - Getting It Done
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2 Week Beginner CF Program - Michael Ashcroft - Getting It Done
potent workout that you can complete right in your own living ... A fortnight worth
of basic gymnastic/metcon CrossFit programming to use when you can't make it ...
2 WEEK BEGINNER PROGRAM
BY MICHAEL ASHCROFT OF CROSSFIT VICTORIA
A fortnight worth of basic gymnastic/metcon CrossFit programming to use when you can’t make it into the gym. No equipment required. Just you and some space. Just because you can’t make it into the gym doesn’t mean you can’t put together a potent workout that you can complete right in your own living room. Your own body weight and gravity are all the equipment you need to throw together a short, intense and challenging workout.
Day 4
Day 10
Rest. Practice something you suck at - like
3 rounds for time of:
handstands or cartwheels.
20 tuck jumps 30 situps
Day 5 2 rounds of:
Day 11
do or are too uncreative enough to come up
Run 400m
100 burpees for time.
with your own programming, I’ve taken the
50 lunges (25 each leg)
If you whined when your read that, do 150
For those of you who aren’t sure what to
hard work out of all of this and put together a fortnight worth of 3-on-1-off programming, that requires nothing more than you and a stopwatch. This type of program is perfect for people
burpees instead.
Day 6 100 pushups for time.
Day 12 Rest. Read something insightful that makes you think.
who might not be able to make it to the gym
Day 7
for a couple of weeks (holidays or work
4 rounds for time of:
commitments) or for those who might only be
15 burpees
Day 13
able to make it to the gym a couple of nights
25 squats
5 rounds for time of:
per week and are looking to accomplish a few
35 situps
20 burpees
more sessions each week by doing something from home. Now you have no excuses!
Day 1
15 squats 10 situps
Day 8 Rest. Again, practice something you’re crap at doing.
3 rounds for time of: 10 burpees 20 squats 30 situps
Day 2
Day 14 You’re almost through two weeks worth! Run 5km for time. Enjoy it. Well...try to
Day 9 Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch your legs. Grass is preferable.
anyway.
Day 15 Last day! A special treat.
Tabata intervals (8 rounds of 20 secs work/10
3 rounds for time of:
Tabata intervals (see Day 2) of:
secs rest) of the following:
Sprint 50m
Burpees
Pushups
10 burpees
Situps
Situps
Sprint 50m
Squats
Squats
10 situps
Pushups
Sprint 50m
Day 3 5 rounds for time of: 10 tuck jumps 15 back extensions
10 squats
Day 16
If you take any break during the sets of 10,
Rest!!!
sprint 400m as incentive not to do it next time.
Quality First!
Time Yourself!
Above all else, focus on good form! Make
Always use a stopwatch! Not only does
each rep worthwhile. It may take you
racing against the clock add some
longer to finish, but by completing reps
pressure to your workout, its the only way
without full range of motion, you’re only
to gauge your work capacity. Time and
cheating yourself.
record each workout.
[1]
MIKE’S BLOG Find more useful tips for fitness at Mike’s Blog: http://michaelashcroft.net/blog
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