12 week CrossFit program cycle by Árni Freyr Bjarnason, Thuri Helgadottir’s CrossFit and Weightlifting coach.
Arni was Thuri’s coach in the last years when she qualified for the CrossFit Games, including 2019, the year she was the 9th fittest woman on earth. Arni is a Games athlete and 2x regionals athlete. Arni is also the head coach of CrossFit Suðurnes, one of the biggest boxes in Iceland (And Europe).
The goal of this program is simple: to increase work capacity across broad time and modal domains. It includes plenty of weightlifting and strength work as well as gymnastics and a variety of metcons and aerobic conditioning to build the engine.
In the first week we will prepare to test our lifts in week 2 and do benchmark workouts which we will repeat in week 12. Weeks 3-10 will then focus on building strength and increased work capacity with progressive overload before we eventually deload in week 11 before resetting our lifts and repeating the benchmark metcons from week 1 to see how we’ve improved over the period. – GOOD LUCK!