FocusPlan

CrossFit for beginners

Introduction
Beginner is the introduction to our principles and methods. You will learn from the ground up howto perform the weightlifting movements and the connected accessory. We expect you to have developed a better feel for weightlifting, gymnastics and a whole bunch of skills in these 48 sessions.

When you step into the next level you will have a much easier time establishing true PRs based on technique not just raw strength. Raw strength just takes you so far and in our experience will get you injured over time.

In this block there will be no fixed percentages, we will guide you by feel and focus on the movement.

We will teach you the basics of "body line drills", bent and straight arm gymnastics and the benefits of them. We will develop your feel for the carryover from just a "solid hollow rock and a strong core" hollow rock all the way into a bar/ring muscle-up. We will teach you the foundation of learning handstands

The program is oriented in 3-4 days a week and the program should take no more than 90mins to complete. We have added most of the videos directly in the program but feel free to search our youtube channel.

All exercises in this program should be done with quality in mind, reduce weight and perform the exercise with the correct technique and feeling. Only speed up when you master the movement. No rushing.

Duration: 48 sessions, 3-4 sessions per week and 90 mins per session including warmup.

The program is heavily influenced by our key performance corner stones; Weightlifting, gymnastics, conditioning and odd objects.

Weightlifting

We build your foundation from the ground up. The perfect way to start weightlifting. Learn proper technique before you ramp-up in weights and truly can enjoy the weightlifting in our other programs.

Gymnastics

Get strong first. We will over the course of these twelve weeks train gymnastic movements every session. At first on a very basic level and in the end we will approach the levels of Intermediate. You will develop the strength to get those first strict pull-ups, develop your core and improve the pressing strength to achieve pushups and the foundation of handstand pushups. If you are already at those levels you will still benefit from the program since all our exercises can be made harder.

Conditioning

We strongly believe that for you to develop optimum performance you need to spend time performing conditioning so the program consists of pretty long conditioning while we still need to keep the promised time frame. This program is pretty tough but it is programmed smart. We want you to be recovered prior to the next session. You will go very hard once a week.

Odd Objects

In the recent years The sport of fitness has been very influenced by Strongman implements. We love this movement and our programs utilise equipment such as farmers walk, yoke carry, sandbag, kettlebells, dumbbells basically anything that is odder to move than a 28mm barbell. This as well will prepare you for life in general since life situations rarely come with a perfectly loaded barbell with balanced Eleiko plates.

Are you ready?

Test Beginner, you have nothing to lose!

This program is for you want to learn

Toes to bar

Kipping CTB

Butterfly pull-ups

Handstand pushups

This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.

We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program

You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!

This is a six week squat cycle where you maintain your olympic weightlifting.

The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.

This program is a great kickstarter on a long term strength plan.

Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!

We expect that you have some solid strict pull-ups and your kipping mechanics in place. 

This is the third program in the Kipping series and the follow-up to the Toes to bar program.

We are very proud of this program and it has been requested for a long time