STEP 1: WARM-UP
Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
STEP 2: WORKOUT
| 5 Day Plan | 4 Day Plan | 3 Day Plan |
|---|---|---|
| 1) Press – Strength | 1) Couplet – Conditioning | 1) Singlet – Conditioning |
| 2) Triplet – Conditioning | 2) Medium Monostructural – Conditioning | 2) Deadlift – Strength |
| 3) Couplet – Conditioning | 3) Snatch – Strength | 3) Triplet – Conditioning |
| 4) Singlet – Conditioning | 4) Triplet – Conditioning | |
| 5) Snatch – Strength |
STEP 3: COOL DOWN
Spend 10 to 20 minutes static stretching after the workout.
GLOSSARY
4 of More Movements – 4 or more movements performed in a circuit that takes 15 minutes or more
Benchmark — A max lift (1 rep max, 5 rep max, etc.), max effort monostructural (200 m run, 5000 m row, 1 mile run, etc.), or a benchmark workout from CrossFit (open workouts, other benchmarks, or workouts found on BTWB).
Clean and/or Jerk – Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.
Conditioning – Workouts that elevate your heart rate and train muscle endurance
Couplet – 2 movements performed in a circuit that takes ~4-15 minutes total
Deadlift – Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
Dynamic Stretching – lengthening joints and muscles with motion
Endurance – Efforts take more than 15:00
Medium – Efforts take 4:00 to 15:00
Monostructural – Run, Bike, Swim, Row, Ski-Erg
Press – Strict Press, Bench Press, Push Press
Singlet – 1 Movement Workout; Either do 2-3 separate workouts for 2-5 minutes each, or complete 1 workout for 5-10 minutes.
Snatch – Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.
Sprint – Efforts take less than 4:00 and are done in intervals or as time trials (4 x 800m Run, Rest 2:00
320 Gym 