CrossFit 301 Elite Online

•The Programs (No gym access) - You will have the choice of 3 tiers (Barbell | Bodyweight | Dumbbells) Each program will have daily workouts! 

 

- Live classes each day! 

- Mobility and recovery stretching 2 times a week!

- nutrition webinars once a week!

- Access to scheduled a FaceTime or Skype calls once a week! 

- Check in app (zen planner) to record all your results and track your fitness!

 

••••

 

1.) CrossFit: Every day you will receive workouts that are constantly varied and center around a barbell. There will also be a mixture of strength days incorporated with accessory movements to finish out. (This program will take between 45 minute to an hour in length) You will have access to a private Facebook page (full video breakdown of all the movements) online app to track results and email / text messaging for any questions!

 

Example of a day:

 

Warm up:

- 2 Sets -

1:00 Cardio (machines, jump rope, run)

10 - Mountain climbers, per side

10 - Push-ups

10 - Alt. lunges

10 - Air squats 

Then

Complex with an empty bar (BARBELL ONLY)

5 - Power cleans

5 - Front squats

5 - Push jerks

5 - Back squats

5 - Push jerks 

 

——————

Strength:

“Barbell”

EMOM x 10:00

4 - Power cleans 

4 - Front squats 

4 - Push Jerks 

(135/95)

Note: Pick a weight you can go unbroken for each round, or what you have available.

 

——————

METCON:

“Barbell”

12:00 AMRAP 

10 - Power snatches (75/55)

10 - Barfacing burpees 

 

——————

Accessory work:

10x5 Deficit push-ups, plates under the hands (chest must touch the floor). Increase the deficit as you are able.

 

••••

 

2.) ELITE 30: (This program is always about 30 minutes in length. Lots of conditioning, lighter weights, core work, and an emphasis on getting leaner and toned versus stronger. Elite 30 is fast paced and fun. Workouts combine simple bodyweight, gymnastics, and light lifting movements for a high-energy workout. Short, sweet, and super sweaty! 

 

Example of a day:

 

Warm up:

- 1 Set - 

1:00 Cardio (machines, jump rope, run)

10 - Mountain climbers, per side

10 - Push-ups

10 - Alt. lunges

10 - Air squats 

 

——————

METCON:

20:00 AMRAP 

50 - Air squats 

40 - Sit-ups 

30 - Push-ups

20 - Burpees 

*At the end of every round 1:00 Plank hold

 

••••

 

3.) ELITE Daily Double: This program is for people with limited equipment. With this program you only need a set of dumbbells and a jump rope each day. Regardless if you're a Mom or Dad, have limited time, or travel a lot, this is the program for you! Each workout is typically 20-30min!

 

Example of a day:

 

Warm up:

- 2 Sets -

1:00 Cardio (machines, jump rope, run)

10 - Mountain climbers, per side

10 - Push-ups

10 - Alt. lunges

10 - Air squats 

 

—————

Strength:

“Dumbbells”

EMOM x 10:00

4 - DB Power cleans 

4 - DB Front squats 

4 - DB Push Jerks 

 

—————

METCON:

12:00 AMRAP 

10 - DB snatches (50/35)

10 - Burpee over DB

 

••••

 

*Once you download the zen planner app, you will be able to see the workouts for your specific program(s). Our leaderboard will show the scores for the day allowing you to stay connected with the online community!

*Join our private Facebook group (CrossFit 301 Elite Online) to get answers to any questions you have, submit videos, and be part of the community! 

Limit: Unlimited

Programs: CrossFit, ELITE 30, The Daily Double 

Affiliate: CrossFit 301 Elite 

 

*Recommend equipment: Dumbbell, Kettlebell and a jump rope (however not required)

*Note: This membership is month to month and does not carry over into a gym membership. Upon return to working business hours your are subject to physical gym membership pricing (see rates).

CONSTANTLY - VARIED - FUNCTIONAL MOVEMENTS - EXECUTED AT HIGH INTENSITY

© 2013 by CrossFit 301 Elite. All Rights Reserved.