Oct. 14-20, 2019

Day 1

Monostructural + Weightlifting Workout (Conditioning)

Day 2

Gymnastics Workout (Conditioning)

Day 3

Snatch Workout (Strength)

Snatch = Power Snatch, Squat Snatch (High Hang, Hang, Low Hang, or Full)

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.

Day 4

Monostructural + Gymnastics + Weightlifting Workout (Conditioning)

Day 5

Monostructural + Gymnastics 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