Sept. 2-8, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Triplet – Conditioning1) Couplet – Conditioning1) Singlet – Conditioning
2) Couplet – Conditioning2) Monostructural Sprint – Conditioning2) Deadlift – Strength
3) Singlet – Conditioning3) Snatch – Strength3) Triplet – Conditioning
4) Squat – Strength4) Triplet – Conditioning
5) Triplet – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

Aug. 26-Sept. 1, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Deadlift – Strength1) Couplet – Conditioning1) Snatch – Strength
2) Triplet – Conditioning2) 4 or More Movements – Conditioning2) Triplet – Conditioning
3) Couplet – Conditioning3) Press – Strength3) Couplet – Conditioning
4) 4 or More Movements – Conditioning4) 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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

Aug. 19-25, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Singlet – Conditioning1) Couplet – Conditioning1) Triplet – Conditioning
2) Clean and/or Jerk – Strength2) Singlet – Conditioning2) Couplet – Conditioning
3) Triplet – Conditioning3) Clean and/or Jerk – Strength3) Monostructural Sprint – Conditioning
4) Couplet – Conditioning4) Triplet – Conditioning
5) Monostructural Sprint – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

Aug. 12-18, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Couplet – Conditioning1) Couplet – Conditioning1) Couplet – Conditioning
2) 4 or More Movements – Conditioning2) Monostructural Endurance – Conditioning2) 4 or More Movements – Conditioning
3) Press – Strength3) Squat – Strength3) Press – Strength
4)Triplet – Conditioning4) Triplet – Conditioning
5) Couplet – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

Aug. 5-11, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Triplet – Conditioning1) Couplet – Conditioning1) Singlet – Conditioning
2) Couplet – Conditioning2) 4 or More Movements – Conditioning2) Clean and/or Jerk – Strength
3) Medium Monostructural – Conditioning3) Snatch – Strength3) Triplet – Conditioning
4) Snatch – Strength4) Triplet – Conditioning
5) Triplet – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

July 29-Aug. 4, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Clean and/or Jerk – Strength1) Couplet – Conditioning1) Squat – Strength
2) Triplet – Conditioning2) Singlet – Conditioning2) Triplet – Conditioning
3) Couplet – Conditioning3) Deadlift – Strength3) Couplet – Conditioning
4) Singlet – Conditioning4) Triplet – Conditioning
5) Squat – 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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

July 22-28, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Monostructural Sprint – Conditioning1) Couplet – Conditioning1) Triplet – Conditioning
2) Deadlift – Strength2) Medium Monostructural – Conditioning2) Couplet – Conditioning
3) Triplet – Conditioning3) Clean and/or Jerk – Strength3) Monostructural Endurance – Conditioning
4) Couplet – Conditioning4) Triplet – Conditioning
5) 4 or More Movements – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

July 15-21, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Couplet – Conditioning1) Couplet – Conditioning1) Couplet – Conditioning
2) Singlet – Conditioning2) 4 or More Movements – Conditioning2) 4 or More Movements – Conditioning
3) Snatch – Strength3) Press – Strength3) Snatch – Strength
4) Triplet – Conditioning4) Triplet – Conditioning
5) Couplet – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

July 8-14, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Triplet – Conditioning1) Couplet – Conditioning1) Singlet – Conditioning
2) Couplet – Conditioning2) Singlet – Conditioning2) Deadlift – Strength
3) 4 or More Movements – Conditioning3) Snatch – Strength3) Triplet – Conditioning
4) Press – Strength4) Triplet – Conditioning
5) Triplet – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total

June 17-23, 2024

by botiller19, posted in Workouts

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 Plan4 Day Plan3 Day Plan
1) Couplet – Conditioning1) Couplet – Conditioning1) Couplet – Conditioning
2) Medium Monostructural – Conditioning2) Singlet – Conditioning2) 4 or More Movements – Conditioning
3) Deadlift – Strength3) Deadlift – Strength3) Press – Strength
4) Triplet – Conditioning4) Triplet – Conditioning
5) Couplet – Conditioning

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; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)

Squat – Back Squat, Front Squat, Overhead Squat

Static Stretching – lengthening joints and muscles with holds

Strength – 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.

Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total