4th

Quarter 4th & Goal

CrossFit Football Weekly Strength Schedule

All workouts should start with dynamic stretching: backward lunge & twist; high-skip forward; high-skip backwards; Carioca; side-shuffle down and back; straight-leg march, quad stretch, inverted toe-touch, toe-touch going forward, shuffle-shuffle side lunge down and back; straight-leg raise, iron-cross; 2 buildups & 2 full sprints Run: Volume Run: Intensity WOD: (work out of the day) see Crossfit Football website www.crossfitfootball.com

Fitness Goal for Football Program Develop hard working, powerful, strong, fast, and agile team that can

pound the running game in the red-zone, have sustained clock controlling drives by running the ball, and win the 4th quarter with our

2-way players (tackling, blocking, & guts)

Monday Tuesday Thursday Friday Weight Room

Back Squat 3x5 (+5) Military Press 3x5 (+2.5) WOD – see crossfit football website

Dead Lift 1x5 (+10) 3xMax Chin ups Run: 40x40’s on the 30 (seconds)

Back Squat 3x5 (+5) Bench 3x5 (+2.5)

Power Clean 5x3 (+2.5) 3xMax Pull ups Run: 6 timed 40’s w/ max rest

Non-weight Room

Air Squats 40 Push-ups 20 Sit-ups 20 Up-downs 10 4 Sets for TIME

Lunges 4x20 3xMax Chin ups Run: 40x40’s on the 30 (seconds)

Air Squats 40 Push-ups 20 Sit-ups 20 Up-downs 10 4 Sets for TIME

Lunges 4x20 3xMax Chin ups Run: 6 timed 40’s w/ max rest

Day Date Sprints Time Effort Rest PlaceMon 21-Jul 2x400 70-90 seconds 80% 90 seconds Track

2x200 30-45 seconds 80% 45 seconds Track8x110 15-20 seconds 80% 20 seconds Width of Field

Tues 22-Jul 4x400 70-90 seconds 80% 90 seconds Track2x200 30-45 seconds 80% 45 seconds Track

Wed 23-Jul 1x400 70-90 seconds 80% 90 seconds Track1x200 30-45 seconds 80% 45 seconds Track6x110 Full Sprint 100% 20 seconds Width of Field10x40 Full Sprint 100% 15 seconds Field

Thurs 24-Jul 4X400 70-90 seconds 80% 90 seconds Track2X200 30-45 seconds 80% 45 seconds Track

Fri 25-Jul 2x400 70-90 seconds 80% 90 seconds Track2x200 30-45 seconds 80% 45 seconds Track6x110 Full Sprint 100% 20 seconds Width of Field6x40 Full Sprint 100% 15 seconds Field

Sat 26-Jul 1x400 70-90 seconds 80% 90 seconds Track1x200 30-45 seconds 80% 45 seconds Track6x110 Full Sprint 100% 20 seconds Width of Field6x40 Full Sprint 100% 15 seconds Field4x30 Full Sprint 100% 15 seconds Field4x20 Full Sprint 100% 15 seconds Field4x10 Full Sprint 100% 15 seconds Field

Sun 27-Jul RESTMon 28-Jul 5x400 70-90 seconds 80% 60 seconds Track

4X110 Full Sprint 100% 20 seconds Width of FieldTues 29-Jul 3x400 70-90 seconds 80% 60 seconds Track

2x200 30-45 seconds 80% 45 seconds Track4x110 Full Sprint 100% 20 seconds Width of Field6x40 Full Sprint 100% 15 seconds Field

Wed 30-Jul 5x400 70-90 seconds 80% 60 seconds Track3x200 30-45 seconds 80% 45 seconds Track

Thurs 31-Jul 1x400 70-90 seconds 80% 60 seconds Track1x200 30-45 seconds 80% 45 seconds Track4x110 Full Sprint 100% 20 seconds Width of Field8x40 Full Sprint 100% 15 seconds Field6x30 Full Sprint 100% 15 seconds Field4x20 Full Sprint 100% 15 seconds Field2x10 Full Sprint 100% 15 seconds Field

Fri 1-Aug 5x400 70-90 seconds 80% 60 seconds Track2x200 30-45 seconds 80% 45 seconds Track8x40 Full Sprint 100% 15 seconds Field

Sat 2-Aug 4x110 Full Sprint 100% 20 seconds Width of Field8x40 Full Sprint 100% 15 seconds Field6x30 Full Sprint 100% 15 seconds Field4x20 Full Sprint 100% 15 seconds Field2x10 Full Sprint 100% 15 seconds Field

Sun 3-Aug RESTMon 4-Aug 3x400 70-90 seconds 80% 60 seconds Track

3x200 30-45 seconds 80% 45 seconds Track4x110 Full Sprint 100% 20 seconds Width of Field

Tues 5-Aug 4x110 Full Sprint 100% 30 seconds Width of FieldWed 6-Aug Football Camp Begins -- at 4:00 (4 timed 400's)

2014 Principia Football Sprint Workout (start 16 days before camp starts)