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How To BUILD MUSCLE Doing CROSSFIT

This document outlines KD's week of Crossfit training, including workouts focused on gymnastics, Olympic lifting, swimming, sprinting, and competition simulations. The plan includes morning and evening sessions with workouts like EMOMs, chippers, AMRAPs and lifting. Core exercises like abs are done daily along with push, pull and cardio protocols. Saturday includes a full body blast, open gym times and bootcamp classes.

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Kenneth Donald
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385 views

How To BUILD MUSCLE Doing CROSSFIT

This document outlines KD's week of Crossfit training, including workouts focused on gymnastics, Olympic lifting, swimming, sprinting, and competition simulations. The plan includes morning and evening sessions with workouts like EMOMs, chippers, AMRAPs and lifting. Core exercises like abs are done daily along with push, pull and cardio protocols. Saturday includes a full body blast, open gym times and bootcamp classes.

Uploaded by

Kenneth Donald
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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How to BUILD MUSCLE doing CROSSFIT. KD’s week training plan.

A week of Crossfit training


Layout. KD’s WEEK TRAINING PLAN
MONDAY: Morning// 40 Minute Emom
Evening// Gymnastics
TUESDAY: Morning// Chipper WOD with High Ring Muscle Ups
Evening// Heavy Olympic Lifting
WEDNESDAY: Morning// Swim Evening// OFF
THURSDAY: Morning// Competition Simulation workouts
Evening// Olympic Lifting Session
FRIDAY: Morning// Sprint Sessions
Evening// Gymnastics
SATURDAY: Throughout the Day: Chipper with Barbell Cycling + Weak Points

MONDAY Morning// 40 Minute Emom MONDAY Evening// Gymnastics


4 Rounds EMOM 12:
500m Row A: 10 High Pulls
40 planche push-ups B: 20 Pseudo planche push-ups
-rest 5 minutes: Then… EMOM 12:
500m Ski A: 15 Hi Hanging Rows
40 TTB B: 20 sec Pseudo planche push-up holds
TUESDAY Morning// Chipper WOD w/M-Ups TUESDAY Evening// Heavy Olympic Lifting
EXPLOSIVE FULL BODY WORKOUT | 4 Rounds
1. EXPLOSIVE MUSCLE UPS 12 Bench (75/50)
2. EXPLOSIVE DIPS BACK & FORTH 12 Supinated Strict Pull-Ups
3. HIGH PULL UPS -rest 5 minutes: repeat
4. BACK FLIP (EXPLOSIVE) BURPEES
5. SINGLE LEG BOX JUMPS
6. PLANCHE + PUSH UP COMBO
7. EXPLOSIVE SIT UPS
MAX REPS EACH EXERCISE UNTIL FORM BREAKS
REPEAT ROUTINE 3X TO COMPLETE WORKOUT

Thurs:
WORKOUT:
AM 3 RFT - 21 Cal Run - 15 Ring Muscle Ups -
20 Cal Row - 5 Burpee DBALL over Shoulder
(70kg/155lbs) - 50 FT HSW PM:

A) E2MOM for 20 Minutes - Bar at 95kg 1) 12


Overhead Squats 2) 16 Step Back Lunges

B) 20 Rounds (10 Each) you go I go - 10


Burpee Box Jump Overs for Quality
CHIPPER SATURDAY
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-ups

Rest 15 minutes

Then, for time:


21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups

EVERYDAY PROTOCOLS:
EVERYDAY: ABS 1 EVERYDAY: PUSH
3 rds: Dip bar 4 rds: EMOM 20:
16 bar crunches 10 TTB A: Pseudo planchet puish-ups
Max L-Sit 16 hang bar crunches B:
10 Leg raises 11 Leg raises
12 Knee raises 11 knee raises
20 corner raises 20 corner raises (same
(alternating) side)
EVERYDAY: ABS 2 EVERYDAY: PULL
Half Rollouts EMOM 20:
Recliner Knee Tucks
Full Rollouts
Recliner V-Ups
EVERYDAY: ABS 2 EVERYDAY: PUSH
Half Rollouts Flight Sim: 5-50-5
Recliner Knee Tucks Up: Pseudo planchet push-ups, Double Unders
Full Rollouts Dwn: Pike Push=ups, Double Unders
Recliner V-Ups
EVERYDAY: ABS 2 EVERYDAY: PULL
Half Rollouts Blackjack
Recliner Knee Tucks Squats
Full Rollouts Pull-ups
Recliner V-Ups

5 rounds for time of:


20 wall-ball shots, 20-lb. ball
225-lb. deadlifts, 10 reps
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155-lb. power cleans
One-legged squats
Rich Froning does 3 sets (every 10:00 starting a new set)

40 Wall Ball (20)

20 Clean & Jerks (155)

10 Muscle Ups

7 rounds for time of:

95-lb. power cleans, 7 reps

95-lb. thrusters, 7 reps

7 bar-facing burpees

AMRAP 12:
10 DB Snatch @75#
50 DU

Evening:

1.2 Mile Run

21 KettleBell Swings

21 Kettle Bell Goblet Squats

800m Run

15 Kettle Bell Swings

15 KettleBell Goblet Squats

400m Run

9 KettleBell Swings

9 KettleBell Goblet Squats


Rest 3/5 Minutes

Build to a 2 Rep Max Clean and Jerk

When found 10 Singles at that weight

Canva

SATURDAY
7am: Full Body Blast
8am: Open Gym
9am: Open Gym
1030am: Strong Curves
(Women’s Bootcamp)
1230pm: Running Of The Bulls
(Men’s Bootcamp)

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