Day 1
Monostructural + Gymnastics Workout (Conditioning)
Day 2
Weightlifting Workout (Conditioning)
Day 3
Snatch Workout (Strength)
Snatch = Squat Snatch or Power Snatch from the ground, low hang, hang, or high hang
Strength = 10×1, 7×1, 6×2, 5×3, etc.
Day 4
Long Workout (Conditioning)
Long = 20 minutes or more
Day 5
Gymnastics + Weightlifting Workout (Conditioning)
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 