Category: Workouts

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

Monday

Primary: Gymnastics Workout

Secondary: Monostructural + Weightlifting Workout

Tuesday

Primary: Monostructural + Gymnastics + Weightlifting Workout

Secondary: Work on a weakness, skill, or accessory

Wednesday

Primary: Monostructural + Gymnastics Workout

Secondary: Weightlifting Workout

Thursday

Rest Day

Friday

Primary: Monostructural Workout

Secondary: Gymnastics + Weightlifting Workout

Saturday

Primary: Monostructural + Gymnastics + Weightlifting Workout (20:00 or more)

Secondary: Stretch for at least 15 minutes

Sunday

Rest Day

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

A) Write a medium workout (10:00-20:00) that uses monostructural, weightlifting, and gymnastics movements.

B) Stretch for 20 minutes.

Day 2

A) Write a sprint workout (less that 4:00) that uses monostructural and gymnastics movements.

B) Work on a weightlifting skill, weakness, or accessory.

Examples: Holds, speed work, tempo work, dumbbell lifts, Olympic lifting drills

C) Stretch for 10 minutes.

Day 3

A) Write a weightlifting strength workout.

Examples: 5×5 Back Squat; 7×1 Snatch; 5×3 Deadlift

B) Work on a gymnastics skill, weakness, or accessory.

Examples: Holds, swings, core work, tempo work, drills

C) Stretch for 10 minutes.

Day 4

A) Write a long workout (20:00 or more) that uses monostructural, weightlifting, and gymnastics movements.

B) Stretch for 15 minutes.

Day 5

A) Write a short workout (4:00-10:00) that uses gymnastics and weightlifting movements.

B) Work on the technique of a monostructural movement.

C) Stretch for 10 minutes.

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