Category: Workouts

Day 1

Triplet – 3 Movement Workout(Conditioning)

Day 2

Clean and/or Jerk Workout (Strength)

Hang Clean, Full Clean, Split Jerk, Push Jerk

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

Day 3

Monostructural Sprint Workout (Conditioning)

Monostructural = Run, swim, bike, row

Sprint = efforts take 3 minutes or less

Day 4

Press Workout (Strength)

Bench, Strict, or Push Press

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

Day 5

Workout w/ 4 or more movements (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.

 

Programming template inspired by: https://library.crossfit.com/free/pdf/06_03_CF_Template.pdf

Day 1

Toes-to-bar, Burpee, and Snatch Workout

Toes-to-bar: strict or kipping; bar or rings

Burpees: normal, to target, bar over, box over, box jump

Snatches: full or hang; barbell, dumbbell, or kettlebell

Day 2

Cluster and Pull-up Workout

Cluster: full or hang; barbell, dumbbell, or kettlebell

Pull-up: kipping or strict; bar or rings

Day 3

Jerk Workout (Strength)

Jerk = Push Jerk or Split Jerk

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

Day 4

Double Under, Push-up, Pistol, and Deadlift Workout

Deadlift: sumo or regular; barbell, dumbbell, or kettlebell

Day 5

Run, Row, Bike, or Swim

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.

Day 1

Weightlifting Workout (Conditioning)

Day 2

Monostructural + Gymnastics + Weightlifting Workout (Conditioning)

Day 3

Squat Workout (Strength)

Squat = Back Squat, Front Squat, Overhead Squat

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

Day 4

Gymnastics + Weightlifting Workout (Conditioning)

Day 5

Monostructural 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 + 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

Day 1

Long Workout (Conditioning)

Long = workout that takes 20:00 or more

Day 2

Gymnastics + Weightlifting Workout (Conditioning)

Day 3

Press Workout (Strength)

Press = Strict Press, Bench Press, Push Press

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

Day 4

Monostructural (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

Gymnastics Workout (Conditioning)

Day 2

Monostructural + Gymnastics + Weightlifting Workout (Conditioning)

Day 3

Clean Workout (Strength)

Clean = Power Clean, Squat Clean, Hang Clean, High Hang Clean, etc.

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

Day 4

Monostructural + Gymnastics Workout (Conditioning)

Day 5

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

Gymnastics + Weightlifting Workout (Conditioning)

Day 2

Monostructural Workout (Conditioning)

Day 3

Pull Workout (Strength)

Pull = Deadlift, Sumo Deadlift, Snatch Pulls/High Pulls, Clean Pulls/High Pulls

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

Day 4

Monostructural + Gymnastics + Weightlifting Workout (Conditioning)

Day 5

Monostructural + 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 + Gymnastics Workout (Conditioning)

Day 3

Jerk Workout (Strength)

Split Jerk or Push Jerk

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

Day 4

Weightlifting Workout (Conditioning)

Day 5

Long Workout (Conditioning)

Long = 20 minutes of 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 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