Day 1
Gymnastics + Weightlifting Workout
Day 2
Monostructural Workout
Day 3
Long Workout*
*Use any combination of movements to write and complete a workout 20:00 or longer.
Day 4
Monostructural + Weightlifting Workout
Day 5
Gymnastics Workout
Warm-up and Cool Down
Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
Cool Down: Spend 10 to 20 minutes static stretching after the workout.
Definitions
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 