Author: botiller19

Day 1

Monostructural Workout (Conditioning)

Day 2

Monostructural + Gymnastics + Weightlifting Workout (Conditioning)

Day 3

Squat Workout (Strength)

Back Squat, Front Squat, or Overhead Squat

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

Day 4

Monostructural + Weightlifting Workout (Conditioning)

Day 5

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

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

Day 1

Monostructural + Gymnastics + Weightlifting Workout (Conditioning)

Day 2

Monostructural + Weightlifting Workout (Conditioning)

Day 3

Press Workout (Strength)

Press = Strict Press, Bench Press, Push Press

Strength = 5×5, 5×3, 6×2, 7×1, etc.

Day 4

Gymnastics Workout (Conditioning)

Day 5

Monostructural + 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

Day 1

Monostructural + Gymnastics Workout

Day 2

Weightlifting Workout

Day 3

Monostructural + Gymnastics + Weightlifting Workout

Day 4

Gymnastics + Weightlifting Workout

Day 5

Monostructural 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

Day 1

Monostructural Workout

Day 2

Monostructural + Gymnastics + Weightlifting Workout

Day 3

Monostructural + Weightlifting Workout

Day 4

Gymnastics Workout

Day 5

Write and perform your own long workout (20:00 or more).

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

Day 1

Monostructural + Gymnastics + Weightlifting Workout

Day 2

Monostructural + Gymnastics Workout

Day 3

Weightlifting Workout

Day 4

Monostructural + Gymnastics + Weightlifting Workout

Day 5

Gymnastics + Weightlifting 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

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

Day 1

Gymnastics Workout

Day 2

Monostructural + Gymnastics + Weightlifting Workout

Day 3

Monostructural + Gymnastics Workout

Day 4

Weightlifting Workout

Day 5

Monostructural + Gymnastics + Weightlifting 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

Day 1

Primary: Monostructural + Gymnastics + Weightlifting Workout

Secondary: Work on a weakness, accessory, or skill.

Day 2

Primary: Monostructural + Gymnastics Workout

Secondary: Weightlifting Workout

Day 3

Primary: Monostructural Workout

Secondary: Gymnastics + Weightlifting Workout

Day 4

Primary: Long Workout (20:00 or more) using any combination of movements.

Secondary: Stretch for 15:00-20:00

Day 5

Primary: Monostructural + Weightlifting Workout

Secondary: Gymnastics Workout

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

Day 1

Primary: Monostructural + Weightlifting Workout

Secondary: Gymnastics Workout

Day 2

Primary: Weightlifting Workout

Secondary: Monostructural + Gymnastics Workout

Day 3

Primary: Monostructural + Gymnastics + Weightlifting Workout

Secondary: Work on a weakness, accessory, or skill.

Day 4

Primary: Gymnastics + Weightlifting Workout

Secondary: Monostrutural Workout

Day 5

Primary: Gymnastics Workout

Secondary: Monostrcutural + Weightlifting Workout

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