Free Beginner Program

Free Beginner Program

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This program is for beginner weightlifters (Class 3) or the CrossFitter looking to add focused weightlifting to their program.

This program includes:

  • 9 Week of Training with 3 to 4 training days per week

  • General Guidelines to Warming Up

  • “How to read the program”

  • How to incorporate with other programs for the CrossFitter

  • References to exercises and articles

Read “Weightlifting Class System” to determine if this is the right program for you.

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Volume and Intensity of this Program - 9 Week Macrocycle - 2 Preparation Mesocycles 3 Weeks Each

Total Volume: 1540 Reps - Average Intensity 76.7%

  • Mesocycle 1: Total Volume: 535 Reps - Average Intensity: 74.5%

  • Week 1: Total Volume: 197 Reps - Average Intensity: 70.8% - 3 Days/Week

  • Week 2: Total Volume: 227 Reps - Average Intensity: 75.5% - 3 Days/Week

  • Week 3: Total Volume: 111 Reps - Average Intensity: 77.8% 3 Days/Week

  • Mesocycle 2: Total Volume: 568 - Average Intensity: 78.5%

  • Week 4: Total Volume: 186 Reps - Average Intensity: 73.6% - 3 Days/Week

  • Week 5: Total Volume: 230 Reps - Average Intensity: 80% - 4 Days/Week

  • Week 6: Total Volume: 152 Reps - Average Intensity: 82.1% - 3 Days/Week

  • Mesocycle 3: Total Volume: 437 Reps - Average Intensity: 74.5%

  • Week 7: Total Volume: 211 Reps - Average Intensity: 76.1% - 4 Days/Week

  • Week 8: Total Volume: 124 Reps - Average Intensity: 76.7% - 3 Days/Week

  • Week 9: Total Volume: 102 Reps - Average Intensity: 78.1% 3 Days/Week + Competition