Monday
Primary: Gymnastics Workout
Secondary: Monostructural + Weightlifting Workout
Tuesday
Primary: Monostructural + Gymnastics + Weightlifting Workout
Secondary: Work on a weakness, skill, or accessory
Wednesday
Primary: Monostructural + Gymnastics Workout
Secondary: Weightlifting Workout
Thursday
Rest Day
Friday
Primary: Monostructural Workout
Secondary: Gymnastics + Weightlifting Workout
Saturday
Primary: Monostructural + Gymnastics + Weightlifting Workout (20:00 or more)
Secondary: Stretch for at least 15 minutes
Sunday
Rest Day
Definitions
Primary: The more difficult of the two workouts; should be completed first and should have a high level of intensity.
Secondary: The less intense of the two workouts; should be completed second. Use whatever intensity you can after the first workout.
Monostructural: Movements that are primarily limited by cardiovascular fatigue. Possible movements: run, bike, row, ski-erg, swim, jump rope (single or double), box jumps, burpees, wall balls.
Gymnastics: Movements that use your own bodyweight and are primarily limited by muscle endurance. Possible movements: push-ups, pull-ups, dips, handstand push-up, handstand walking, muscle-ups, toes-to-bar, sit-up, gymnastics holds, air squats, single-leg squats, walking lunges.
Weightlifting: Movements that use external weight and are primarily limited by strength and strength endurance. Possible movements: cleans, presses, jerks, snatches, squats, lunges, carries, deadlifts, thrusters.
Programming template inspired by: https://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
320 Gym 