This programme is perfect for athletes who have a well-rounded fitness base and no specific weaknesses. The programme is split evenly between strength/conditioning and gymnastics and is periodised over the Crossfit Games season to peak athletes for the open and quarter-finals. The programme is split into 4 x 12-week phases, with each phase building on the previous one to ensure continued development and progression.
Signature programme will help athletes maintain their strengths while also improving any areas that may need work.
Frequency: 3-5 sessions/week
Session length: 1-2 hours
Equipment needed: Barbell, plates, dumbbells, kettlebells, jump rope, bench, pull / muscle up bar, gymnastics rings, cardio equipment (Rower/ski/bike), climbing rope, box, squat rack, sled