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12 Week CFE Advanced Training Plan Master1

The document outlines a 12 week strength and conditioning program with 3 sessions per week focused on different areas. Each session includes dynamic effort (DE) and maximum effort (ME) exercises. Endurance swim, bike and run work is also prescribed following the strength sessions on most days. The workouts progress in difficulty over the 12 weeks with increasing volume, intensity and longer duration endurance work.

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Brian Michael Carroll
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2K views

12 Week CFE Advanced Training Plan Master1

The document outlines a 12 week strength and conditioning program with 3 sessions per week focused on different areas. Each session includes dynamic effort (DE) and maximum effort (ME) exercises. Endurance swim, bike and run work is also prescribed following the strength sessions on most days. The workouts progress in difficulty over the 12 weeks with increasing volume, intensity and longer duration endurance work.

Uploaded by

Brian Michael Carroll
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1

Strength

Day 1

Day 2

Day 3 DE: Good Mornings (wide stance, rack start) 7 - 10 sets of 2 3 reps on 90 sec

ME: Good Mornings (wide stance, low position start) CrossFit < 10 min, (M/W) hamstring, glute, low back focus Endurance swim

ME: Strict Press

< 10 min WOD (M/W) chest, shoulder, tricep focus >10 min WOD

4 x 200 m/y w/ 90sec 10 x 50 m/y on 1 min rest 500 m/y TT

bike 10 x 1/4 mile/400m on 4 x 2M w/ 2 min 1 min spin/rest between 8 x 200m w/ 2 min rest... Week 7 Day 1 run 2 x 800m w/ 3 min rest Day 2 10M TT

5k TT Day 3

Strength

DE: Barbell Rows (form standard DE: Sumo Deadlift 1- Deadlift position) for 23 reps on 1 min for 7- 3 reps on 1 min for 1012 min 12 sets ME: Front Squat CrossFit < 10 min WOD(M/W) focus on quads, hip > 10 min WOD > 10 min WOD flexors, abdominals Endurance swim 20 x 50 on :45-1min bike 5 x 200m TT's on 2-3 1000 @ 95% of last min recoveries 800 TT

3 x 1k w/ 90 sec spin, 20M @ 85% of 10M 3 x 2k w/ 2 min spins 5 x 2M w/ 3 min spins TT pace 6 x 400m w/ 90 sec rest 4 x 1000m w/ 2-3 min rest 10M TT

run

Week 2

Strength

Day 1

Day 2

Day 3

DE: Push ups 7-10 sets of 2-3 reps on 90 sec ME: Deadlift CrossFit < 10 minWOOD (M/W) hamstring, glute, back focus

ME: Chin Ups

> 10 min WOD Endurance swim

< 10 min (M/W) back focus 800 m/y @ 90% of 500m pace

5 x 200 m/y on time 15 x 50 m/y on 1 min from previous week

bike 8 x 1/2M / 800m on 2 6 x 2M w/ 2 min min spin/rest between 10 x 200m w/ 2 min rest Week 8 Day 1 run 3-4 x 800m w/ 3 min rest Day 2 15M @ 90% of 10M TT pace 5k @ 85% of 5k TT pace Day 3

Strength

ME: Bench Press CrossFit

DE: Box Squat 2-3 reps on :45 for 7-10 sets

DE: Ring Dips or Bar Dips 2-5 on :45 for 710 sets

<10 min WOD chest, shoulder, tricep focus > 10 min WOD Endurance swim 4 x (3 x 75) as 1. 80%, 2. 90%, 3. 100% 3 x 400 on 7 min or all on 1:30 or less less bike 5 x 2k w/ 2 min spin 4 x 200mw/ 60 sec rest 4 x 400m w/ 90 sec rest 3 x 5k TT w/ 5 min spins 4 x 4 min w/ 3 min rest

> 10 min WOD

500 TT

25M TT 5k @ last weeks 10M TT pace

run

Week 3

Strength

Day 1

Day 2 DE: Barbell Rows (over hand grip) 10 sets of 2-3 reps on 1:15

Day 3

DE: Sumo Deadlift 9 sets x 1 rep @ 90% on 1:15 CrossFit

ME: Front Squat (wide stance)

> 10 min WOD Endurance swim 10 x 75 m/y on 1:30

> 10 min WOD

< 10 min WOD(M/W) focus on quads, hip flexors, abdominals

10 x 100 m/y on 2 min 800 m/y TT

bike 6 x 1M repeats w/ 2 min spin/rest 10-12 x 200m w/ 90sec rest Week 9 Day 1 run 4 x 4 min TT w/ 4 min spin/rest 12M TT 4-5 x 800m w/ 2:30 rest Day 2 5M @ last weeks 5k pace Day 3 DE: Good Mornings (wide stance, low hang position) for 2-3 reps on :45 for 7-12 sets

Strength

ME: Good Mornings (wide stance) CrossFit

ME: Weighted Towel Pull Ups

< 10 min hamstring, < 10 min WOD back glute, low back focus focus Endurance swim 20 x 50 (1. 25 sec rest, 2. 20 sec rest, 3. 15 sec rest, 4. 10 sec 10 x 100 on 1:45 or rest, 5. 5 sec rest) :15 sec less rest 5 x 2k repeats w/ 90sec spin/rest 4 x 5 min w/ 3-4 min spin between

> 10 min WOD

800 m/y TT

bike

run

6 x 400m TT's w/ 3-4 5 x 4 min w/ 3 min min recoveries rest between

15M @ 85% 2 x 5k @ 90% of 5k TT time Rest 5-10 min between

Week 4

Strength

Day 1

Day 2

Day 3

ME: Floor Press CrossFit

DE: Box Squat 10 DE: Press 8 sets of 3 sets of 2 reps on 1:15 reps on 1:15

swim

bike

< 10 min WOD (M/W) focus on chest, shoulder, tricep > 10 min WOD Endurance 3 x 400 m/y TT with 3 20 x 50 m/y on 1 min min rest 4 x 4 min w/ 4 min spin/rest holding avg watts or distance of 6 x 1M w/ 90sec last weeks TT's or spin/rest better.

> 10 min WOD 1000 m/y @ 85% of 800 TT pace

20M @ 85% of 12M TT pace

4 x 400m w/ 2 min rest Week 10 Day 1

run

Strength

3 x 1000m with 3 min rest 10k TT Day 2 Day 3

DE: Chin ups for 2-4 reps on :45 for 7 - 10 sets ME: Sumo Deadlift CrossFit > 10 min WOD Endurance swim 10 x 75 all out w/ 25 easy bike 8 x 1M w/ 60sec spin/rest 8 x 300m w/ 60 sec rest

ME: Push Press or Jerk

< 10 min WOD focus < 10 min hamstring, on chest, shoulder, glute, low back focus tricep

5 x 200m on 2:45 or 1000 m/y @ 85% of :15 sec less recovery 800 TT pace 5 x 5 min w/ 3-4 min spin/rest 2 x 10M @ 12M TT pace spin 5-10 min between

run

3 x 1200m w/ 2-3 min rest 10k TT

Week 5

Strength

Day 1

Day 2

Day 3 DE: Good Morning (wide stance) of 10 sets of 2-3 reps on 1 min

ME: Good Morning (narrow stance), chains or band resistance CrossFit < 10 min WOD (M/W) hamstring, glute adductor focus Endurance 20 x 25 m/y TT's on 1 min

ME: Push Press

< 10 min WOD (M/W) chest, shoulder, tricep focus >10 min WOD

swim

6 x 200m on 3 min

500 m/y TT

bike 8 x 1k on 2 min spin between 6 x 400m w/ 2 min rest Week 11 Day 1 run

3 x 5 min at 4 min avg -5% from last week w/ 4 min spin/rest 20M TT 3 x 800m TT with 5 min rest between Day 2

Strength

5k @ 10k TT pace Day 3

DE: Sumo Deadlift for DE: Press for 2 - 3 1-3 reps on :45 - :30 reps on :45 - :30 for 7 for 7 - 10 sets 10 sets ME: Back Squat CrossFit > 10 min WOD Endurance swim 20 x 25 TT's w/ easy 6 x 200 on 2:45 or :15 50 between sec less recovery 500 m/y TT bike 5 x 1k TT's w/ 2M spin 5 x 5 min w/ 3-4 min between spin rest 5 x 400m w/ 60 sec rest 3 x 10M @ last weeks pace for 2 w/ 5-10 min spins between > 10 min WOD < 10 min hamstring, glute, quad focus

run

2 x 1M with 5 min rest 3 x 5k @ 10k TT pace between w/ 5-10 min rest

Week 6

Strength

Day 1

Day 2

Day 3

DE: Bench Press (narrow grip) 10 sets of 2-3 reps on 1 min CrossFit

ME: Sumo Deadlift

ME: L sit Pull Ups

swim

> 10 min WOD Endurance 15 x 50 m/y on :45 sec

< 10 min WOD (M/W) hamstring, glute, back < 10 min WOD (M/W) focus back focus 2 x 500m on 95% of 500 TT 1000 m/y of last 1000 m/y

bike

run Week 12

5 x 1k on 90% of 1k's last week w/ 2 min 4 x 4 min w/ 4 min spin, then 1k TT spin/rest 2 x 200m w/ 90sec rest, 2 x 400m w/ 2 6 x 400m w/ 90 sec min rest, 2 x 1000m rest w/ 3 min rest

10M TT 7M @ 95% of 10k TT pace

Strength
DE: Barbell Rows DE: Front Squat for 2- (over hand grip) for 2 3 reps on 1 min - :30 3 reps on 1 min - :30 for 8 - 12 sets for 7 -12 sets

ME: Pull Ups CrossFit < 10 min back focus Endurance swim 20 x 50 on :45 bike

> 10 min WOD

> 10 min WOD

800 @ 5 sec slower 6 x 200 on 2:45 or :15 per 100 than 500TT sec less recovery pace

6 x 1k TT's w/ 2M spin 3 x 5k w/ 1M spin between between 6 x 400m w/ 60 sec rest

10M - 30M TT

run

3 x 1M with 5 min rest between 5k - 15k TT

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