5-week-crossfit-workout

Train Like a CrossFit Machine 5 Week Intro Program

Editor's note: Marc Lobliner is both CrossFit L-1 and EXOS P3 certified.

As a retired professional bodybuilder, the idea of performing CrossFit seemed to be an impossible goal. I feared complex movements that challenged my range of motion, workouts that invited injury due to the combination of maximal weight with time and speed, and the lack of concern for quality form.

This is not CrossFit's intention!

Related - CrossFit - An Exercise Fad? The Good and the Bad

I became CrossFit Certified, and I fell in love with not only the workout structure but the community. CrossFit allows for a quick and effective workout to overload muscles with load, volume, and frequency and also gives your cardiovascular system a swift kick in the butt.

But there were some inherent flaws in promoting CrossFit to the masses in a safe manner, in my opinion:

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The movements were too complex and regressions weren’t always explained thoroughly. For example, as an EXOS trainer, there are very few people I would take overhead with momentum with a movement, but snatching was commonplace in CrossFit. So, we made the snatch a regression of the overhead version in my program.

CrossFit usually promotes a three day on, one day off schedule. This is not only a lot to ask of people in school or with careers and families, but also very demanding and can lead to something common in CrossFit, rhabdomyolysis, or kidney issues from training too much.

I created a 4-day per week training split.

Training with this will definitely help you lean out, gain some muscle, and feel great. It can be run for 10 to 15 weeks, repeating each cycle.

You will also be in the best cardiovascular shape of your life! START TODAY!

Train Like a CrossFit Machine 5 Week CrossFit Program

Pull Ups / Dips / V-Ups - Week 1 Friday, Week 4 Monday

Week One Training

  • Monday - Run 1 mile (WATCH VIDEO)
  • Tuesday - (5 push-ups superset with 225 x 5 deadlifts) x 5 for time (try to beat your best time for all 5 rounds every time) (WATCH VIDEO)
  • Wednesday - OFF
  • Thursday - Run ¼ mile superset with 10 pull-ups or horizontal rows superset with barbell or dumbbell overhead press 50% BW x 15 for 20 min for rotations (WATCH VIDEO)
  • Friday - Pull-ups, dips and V-ups x 10 each supersets for 30 minutes – rest as needed (WATCH VIDEO)
  • Saturday - OFF
  • Sunday - OFF
SPRINT AND BOX JUMP! - Week 2 Friday, Week 5 Monday

Week Two Training

  • Monday - Bench press or dumbbell bench press 75% BW x 10 (or a weight you can get 15 reps with superset with concept row or any form of cardio for ¼ mile) x 5 for time (WATCH VIDEO)
  • Tuesday - Lunges 30 yards superset with overhead press (weight you can get for 20-25 reps) x 15 superset with ¼ mile run or any form of cardio for 20 min for rotations (WATCH VIDEO)
  • Wednesday - OFF
  • Thursday - Deadlift 5-3-3-2-2-2-1-1-1 reps pyramid up in weight MAXIMAL EFFORT (WATCH VIDEO)
  • Friday - Run 1/8-mile superset with box jump x 10 reps x 5 for time (WATCH VIDEO)
  • Saturday - OFF
  • Sunday - OFF
Pull Up / Shoulder Press Superset - Week 1 Thursday, Week 3 Friday

Week Three Training

  • Monday - Snatch 50% BW x 20 superset with bike 1 mile or run for ¼ mile superset with 15 push-ups for 20 min for rotations (WATCH VIDEO)
  • Tuesday - Run 1.5 miles (WATCH VIDEO)
  • Wednesday - OFF
  • Thursday - (5 push-ups superset with 225 x 5 deadlifts) x 5 for time (try to beat your best time for all 5 rounds everytime) (WATCH VIDEO)
  • Friday - Run ¼ mile superset with 10 pull-ups or horizontal rows superset with barbell or dumbbell overhead press 50% BW x 15 for 20 min for rotations (WATCH VIDEO)
  • Saturday - OFF
  • Sunday - OFF
DEADLIFTS - Week 2 Thursday, Week 4 Friday

Week Four Training

  • Monday - Pullups, dips and V-ups x 10 each supersets for 30 minutes – rest as needed (WATCH VIDEO)
  • Tuesday - Bench press or dumbbell bench press 75% BW x 10 (or a weight you can get 15 reps with superset with concept row or any form of cardio for ¼ mile) x 5 for time (WATCH VIDEO)
  • Wednesday - OFF
  • Thursday - Lunges 30 yards superset with overhead press (weight you can get for 20-25 reps) x 15 superset with ¼ mile run or any form of cardio for 20 min for rotations (WATCH VIDEO)
  • Friday - Deadlift 5-3-3-2-2-2-1-1-1 reps Pyramid up in weight MAXIMAL EFFORT (WATCH VIDEO)
  • Saturday - OFF
  • Sunday - OFF
CARDIO! - Week 1 Monday, Week 3 Tuesday, Week 5 Thursday

Week Five Training

  • Monday - Run 1/8-mile superset with box jump x 10 reps x 5 for time (WATCH VIDEO)
  • Tuesday - Snatch 50% BW x 20 superset with bike 1 mile or run for ¼ mile superset with 15 push-ups for 20 min for rotations (WATCH VIDEO)
  • Wednesday - OFF
  • Thursday - Run 2 Miles (WATCH VIDEO)
  • Friday - (5 push-ups superset with 225 x 5 deadlifts) x 5 for time (try to beat your best time for all 5 rounds every time) (WATCH VIDEO)
  • Saturday - OFF
  • Sunday - OFF
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