CrossFit Group Class Programming Template

STRENGTH

Front Squat
3-3-3-3-3

Notes:
Work up to a heavy triple on the front squat. Keep 1-2 reps in reserve on your heaviest sets.

METCON

In 25:00

Row 2000m
then 4 Rounds of:
12 DB Thrusters
12 Box Jump Overs
12 Push-Ups
then,
Row for meters in the remaining time.

Notes
YERRRP

Workout of the Day

42 Min EMOM :40 work :20 rest
1) Low Box Runners
2) American KB Swings
3) Side Plank (Right)
4) :20ea Single Arm DB No Push-Up Burpee Deadlift
5) Side Plank (Left)
6) :20ea DB Floor Press
7) Bear Crawl Steps or Wall Walks

CrossFit Group Class Programming Template

STRENGTH

Shoulder Press
5-5-3-3-1-1

Notes:
Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps.

METCON

AMRAP 12:00
24 Double Unders
12 alt Front Rack Reverse Lunges
12 Burpees

Notes:
Doubles: 24DU / 12DU / 24 alt 2 / 42 Singles
Lunges: Should be done in one unbroken set every round.
Burpees: If you came on Wednesday and not yesterday you can sub 8 kipping pull-ups with the normal scaling options. You’ll just have to take the bar off the floor unless you’re doing self assisted chins.

Warm Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

Conditioning

AMRAP 12:00
24 Jumping Jacks
6ea Lateral Lunge + KB/DB Clean
12 Tuck Ups

Warm-Up

3 Rounds:
6e Stationary Lateral Lunges
6e Single Arm Shoulder External Rotations
6 Tall Plank to Low Plank

Strength

4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlift High Pulls
2) 6-8e Turkish Sit Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds of 30s Work / 30s Rest
1) Seated Knee Tucks
2) Squats
3) Jumping Janes

Rotating through the work stations, aim to work at a challenging pace on each station.

CrossFit Group Class Programming Template

STRENGTH

Deadlift
3-3-3-3-3

Notes:
Every rep should start from a dead start, no touch and go reps.

METCON

EMOM 16:00
A: 1:00 Max Reps Double Unders
B: 8-12 Pendlay Rows
C: 1:00 Max Reps Burpees
D: Rest

Notes
JR: This would be a great chance to work on your double unders if they’re a work in progress! Otherwise alt 2 step or singles.
PR: Reps should be completed in one continuous set. You may change the load or stay at the same weight through the workout.

Conditioning

4 Rounds or 20:00 EZ Pace
10 DB/KB Palloff Press
20 Mountain Climbers
10 Alt Goblet Cossack Squats
20 Russian Twists
:30ea Star Plank

*Count on foot for 20 reps on the mountain climbers

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows

METCON

20:00 / 4-5 Rounds for Quality & Load:
12-16 Reps DB Bench Press
16-20 Unbroken Heavy Wall Ball Shots (or Kettlebell Swings)
20 Weighted Anchored Sit-Ups

Notes:
Move at a steady pace and increase the load on each movement as appropriate.
Bench P: You should only have 1-2 reps in reserve left on the bench press. With dumbbells that means this should get very hard! If your form falls off however, stop the set and decrease the load if you’re not getting at least 12 reps.
Wall Ball: Use a heavier medicine ball than you typically do, even if you have to hit a lower target. Medballs go up to 30lbs. If you came yesterday and want less squat volume sub heavy Kettlebell swings in, try to swing a bell you’ve never touched before!
Sit-Ups: Use the Bench Press DBs to anchor your feet on. Use a gomat, . Maintain tension and extension and don’t relax at the bottom.

STRENGTH

A1: RFE Split Squat
8e-8e-8e-8e

A2:
1:00 Max Double Unders or jump rope practice (doing JR Wednesday)
or
Jog 130m (running Thursday)

Notes
RFESS: aka bulgarian split squat. Load with a DB held at the hang on the same side as your back leg. You can use your upright for some balance and set-up assistance.
A2: Choose a movement based on which day you won’t be coming, or just what you’d prefer.

Workout of the Day

5 Rounds for Time of:
40 (20ea) Single Arm Overhead Lunges
30 Gate Swings
20 (10ea) Single Arm DB/KB Thrusters
10 Push Ups

Time Cap: 40:00

Warm-Up

3 Rounds:
12 Alternating Standing Knee Hugs
6 Tall Plank to Down Dog Shin Taps
6 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 4-5e Single Leg Chair Squats, or 8-10 Goblet Squats
2) 5-10 Chair Dips

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
5 Inchworms
10 Alternating Mountain Climbers
10e Single Arm Bent Over Rows

Aim to work at a challenging pace with minimal transition time between exercises.

STRENGTH

Back Squat
5-5-5-5-5

Notes
Try to go a bit heavier than last week’s pause squats. Keep about 2-3 reps in reserve.

METCON

4 Rounds for reps of:
1:00 Air Bike Cals
1:00 Thrusters
4:00 Recovery movement

Notes
Perform the first two movements at what feel like an 80-95% effort, gradually increasing intensity per round.
Thrusters: the weight should feel medium heavy and you should be getting no less than 12 and no more than 20 or so reps per round. If you can do more, increase the weight. You may choose do either barbell or dumbbell thrusters, depending on which you prefer.
Recovery: After some initial rest following the thrusters, the coaches will guide you through some recovery movement and exercises at low intensity until the next round begins.

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

Conditioning

AMRAP 15:00
4-6-8-10-12-14-16…
KB/DB Swings
Single Arm Push Press
Burpees

CrossFit Group Class Programming Template

STRENGTH

Bench Press
8-8-8-8-8

Notes:
Work up to a heavy 8 keeping ~2 reps in reserve each set. No failing!

METCON

Partner Workout

AMRAP 30:00

With one partner working at a time, each person will complete:
15 Cals Bike
15 DB FSQs
15 Burpees

Notes:
Partner A does 15 cals bike, Partner B does 15 cals bike, Partner A does 15 DB FSQ, Partner B does 15 DB FSQ etc.

Warm Up

2 – 3 Rounds:
6ea Quadruped Thoracic Rotations
12 Alt Cossack Squats
6 Inchworms w/Shoulder Taps

Strength

A1. Single Arm Overhead Squats
4 x 6 – 8 Reps Each

A2. Goblet Good Mornings
4 x 8 – 10 Reps

A3. Side Plank Raises
4 x 12 – 15 Alt Reps

Conditioning

4 Rounds of :40 Work/:20 Rest
1. Reverse Plank to Side Plank Switch
2. Goblet Squat to Bicep Curl to Halo Flow
3. Jumping Jacks
4. Sumo Deadlift High Pulls

CrossFit Group Class Programming Template

STRENGTH

Push Press
5-5-3-3-1-1

Notes:
Work up through a heavy 5, 3 and 1 on the push press.

METCON

AMRAP 15:00
50 Double Unders
5 DB Hang Muscle Snatches (L)
10 OH Reverse Lunges (L)
5 DB Hang Muscle Snatches (R)
10 OH Reverse Lunges (R)

Notes
Aim for 4-6 Rounds on this workout.
DU: 50 Du / 30 DU / 50 Alt2 / 100 SU
DB: Heavy! (+/50/35/25/15/..) If OH mobility prevents you from carrying a heavy load on the lunges perform these as a front rack or suitcase carry for the lunges.

CASH OUT

3 Rounds:
10 DB Lying Triceps Extensions
5e Wrap Around Pistols

Warm – Up

2 – 3 Rounds:
8 alt 90/90
8 Alt Scorpion Stretch
8ea Side Plank Rotations

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows

Conditioning

Tabata 1:
V Ups or Tuck Ups

Tabata 2:
Single Arm Renegade Rows
*Alternate arms each round

Tabata 3:
Diamond Push Ups

Warm-Up

3 Rounds:
5e Standing Single Leg Raises
5e Side Bridge Clamshells
5 Prone YTWs

Strength

4-5 sets each of:
1) 10 Goblet Good Morning + Row
2) 5-10 Push Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds
On a 2:00 running clock perform:

10 Thrusters (or 5e Single Arm)
20 Swings
Tall Plank hold until the 2:00 mark

Rest 1:00 between rounds