PRO1 PROGRAMMING provides you with:

  • 18 different programmings
  • Programming for certain competitions
  • Free and easy to use mobile app
  • PR notebook with 70-89 PRs available
  • PR board shared with other members
  • Every programming has individual and team (FF-MM) options
  • 250 videos available on our Youtube channel PRO1 PROGRAMMING

Price:

  • Pro1 members – Free
  • Not memebers – 30$/month or 20$/month with 12 month contract

We look forward to hearing your thoughts. Tell us what you think about the new app!

Board #1:

  • 45min – 1h / day, 5 days / week
  • Rehab | Beginner | No impact | Shoulder friendly
  • DAYS OFF: Wednesday and Saturday

THIS PROGRAM IS FOR YOU IF:

  • You need to stabilize, mobilize or balance hips, shoulders and core
  • You are a beginner at Crossfit and functional training
  • You’re looking for a functional training program with minimal risk of injury
  • You have injuries and you want to stay active while working on your rehab

WE THINK YOU SHOULD DO THIS PROGRAM IF YOU CAN COMPLETE THESE PHYSICAL STANDARDS:

  • 50 UNB air squats with perfect technique, tempo 1011
  • 15/15 Bulgarian Split Squat (no weight), tempo 2011
  • Standing on one leg hips stable, knee hips height, 15sec / side
  • Pushups on the floor 10M. / 5W. -Dips on strict bar @ 90 degree 3M. / 1W. (red elastic allowed)
  • Pullups 3M. / 1W. (red elastic allowed)
  • Shoulders R.O.M. allow you to press over head with perfect alignement
  • Dead lift X15 reps at 50% of your Body weight
  • Side plank 60sec / 60sec
  • L-sit on bar 10 sec hold with (knees bent slightly accepted)
  • Row 500m in (1:55 M. / 2:20 W.)

Board #2:

  • 45min – 1h15min / day, 5 days / week
  • Functional training for various sports athletes
  • DAYS OFF: Wednesday and Saturday

THIS PROGRAM IS FOR YOU IF:

  • You’re practicing another sport than CrossFit, you don’t want to compete in Crossfit and use this program as conditioning
  • You want a functional training program with low risk of injury
  • You want to do constantly varied functional mouvements at adequate intensity without the most dangerous mouvements from Crossfit methodology

WE THINK YOU SHOULD DO THIS PROGRAM IF YOU CAN COMPLETE THESE PHYSICAL STANDARDS: (If you can t we recommend to start with the Board 1)

  • B.S. 65% BW X 8, tempo 2010
  • F.S. 55% BW X 8, tempo 2010
  • Bulgarian Split Squat 10%BW / hand X 8/8, tempo 2011
  • Pushups on the floor 10M. / 5W
  • Dips on strict bar @ 90 degree 3M. / 1W. (red elastic allowed)
  • Pullups 3M. / 1W. (red elastic allowed)
  • Shoulders R.O.M. allow you to press over head with perfect alignement
  • Dead lift X15 reps at 50% of your Body weight
  • Side plank 60sec / 60sec -L-sit on bar 10 sec hold with (knees bent slightly accepted)

Board #3:

  • 45min – 1h15min / day, 5 days / week
  • Competitive Crossfit for balanced athletes
  • DAYS OFF: Monday and Friday

THIS PROGRAM IS FOR YOU IF:

  • You love Crossfit and want to compete in the “Scaled” category
  • Your gymnastic skills and strength are developed at the same level

WE THINK YOU SHOULD DO THIS PROGRAM IF YOU CAN COMPLETE THESE PHYSICAL STANDARDS: (If you can t we recommend to start with the Board 1)

  • B.S. 65% BW X 8, tempo 2010
  • F.S. 55% BW X 8, tempo 2010
  • Bulgarian Split Squat 10%BW / hand X 8/8, tempo 2011
  • Pushups on the floor 10M. / 5W
  • Dips on strict bar @ 90 degree 3M. / 1W. (red elastic allowed)
  • Pullups 3M. / 1W. (red elastic allowed)
  • Shoulders R.O.M. allow you to press over head with perfect alignement
  • Dead lift X15 reps at 50% of your Body weight
  • Side plank 60sec / 60sec
  • L-sit on bar 10 sec hold with (knees bent slightly accepted)

Board #4:

  • 45min -1h30min / day, 5 days / week
  • Competitive Crossfit for balanced athletes
  • DAYS OFF: Monday and Friday

THIS PROGRAM IS FOR YOU IF:

  • You love Crossfit and want to begin to compete in the RX category (coming out of the “Scaled” division)
  • Your gymnastic skills and strength are developed at the same level

WE THINK YOU SHOULD DO THIS PROGRAM IF YOU CAN COMPLETE THESE PHYSICAL STANDARDS: (If you can t we recommend to start with the Board 3)

  • B.S. 165lbs /115lbs X 1
  • F.S. 155lbs / 105lbs X 1
  • OHS 155lbs / 105lbs X 1
  • Alternated Pistols 7/7 in less than 1min
  • Pushups 20/15 UNB.
  • Bench press 155lbs / 105lbs X1
  • Strict HSP X 5
  • Jerk 155lbs / 105lbs X1
  • CTB X 7
  • Kipping Ring Dips X 10
  • Ring MU X1
  • Bar MU X1
  • D.L 255lbs / 175lbs x1
  • Clean 155lbs / 105lbs X1
  • Snatch 135lbs / 95lbs X1
  • Side plank 90sec /90 sec
  • L-Sit 30sec straight leg hold
  • Fran 4:00 / 5:30
  • FGB 280 reps
  • 500m row 1:48 / 2:00

Board #5:

  • 1h30min -2h30min / day, 1-2 trainings / day, 5 days  /week
  • Crossfit Balance for RX athletes
  • DAYS OFF: Thursday and Sunday

THIS PROGRAM IS FOR YOU IF:

  • You love Crossfit and want to compete in the RX category
  • Your gymnastic skills and strength are developed at the same level

WE THINK YOU SHOULD DO THIS PROGRAM IF YOU CAN COMPLETE THESE PHYSICAL STANDARDS: (If you can t we recommend to start with the Board 3)

  • B.S. 200 lbs /285lbs X 1
  • F.S. 170lbs / 245lbs X 1
  • OHS 135lbs / 195lbs X 1
  • Alternated Pistols 10/10 in less than 1min
  • Pushups 35 UNB
  • Bench press 135lbs / 195lbs X1
  • Strict HSP X 10
  • Jerk 155 lbs / 225 lbs X1
  • CTB X 12
  • Kipping Ring Dips X 15
  • Ring MU X5 UNB
  • Bar MU X5 UNB
  • D.L 250lbs / 365 lbs x1
  • Clean 155 lbs / 225 lbs X1
  • Snatch 125lbs / 175 lbs X1
  • Side plank 90sec /90 sec
  • L-Sit 30sec straight leg hold
  • Fran 3:20 / 4:00
  • Amanda 7:00 / 10:00

Board #6:

  • 2h – 4h / day, 1 training / day, 6 days  /week
  • Crossfit Balance high volume for RX athletes
  • DAYS OFF: Thursday

THIS PROGRAM IS FOR YOU IF:

  • You want to be well prepared and well programmed to compete in RX division during the Open / Sanctionals / CF Games
  • You sleep between 8h – 10h / day and know how to eat and refuel properly so you can feed your body and built it stronger every day
  • You can tolerate a bigger dose of stress coming from your training
  • You’re prepared to face with strength and dedication difficult times where the training will be harsh and motivation a bit low
  • You prefer to sleep early than going out because your mind is focused on your fitness goals
  • Your gymnastic skills and strength are developed at the same level

WE THINK YOU SHOULD DO THIS PROGRAM IF YOU CAN COMPLETE THESE PHYSICAL STANDARDS: (If you can’t we recommend to start with the Board 4)

  • B.S. 225 lbs /315lbs X 1
  • F.S. 200lbs / 285lbs X 1
  • OHS 155lbs / 225lbs X 1
  • Alternated Pistols 10/10 in less than 1min
  • Pushups 35 UNB
  • Bench press 155lbs / 225lbs X1
  • Strict HSP X 12
  • Clean&Jerk 185 lbs / 265 lbs X1
  • CTB X 15
  • Kipping Ring Dips X 15
  • RIng MU X7 UNB
  • Bar MU X7 UNB
  • D.L 285lbs / 405 lbs x1
  • Snatch 135lbs / 205 lbs X1
  • Side plank 90sec /90 sec
  • L-Sit 30sec straight leg hold
  • Fran 2:45 / 3:30
  • Amanda 5:30 / 7:30