Workout of the Day

12:00 EMOM
1. :40 Goblet Marches
2. 8ea Single Arm Renegade Rows
3. 16 Sit Ups
4. :40 Forearm Plank

Rest 2:00

12:00 EMOM
1. :40 Wall Sit w/Hammer Curls
2. 8ea Single DB/KB Floor Press
3. 16 Russian Twists
4. :20ea Side Plank

Rest 2:00

12 EMOM
1. 8ea Suitcase Deadlifts
2. 8ea Single Arm DB/KB High Pulls
3. 8 – 16 Supine Leg Raises
4. :40 Reverse Plank Bridge

CrossFit Group Class Programming Template

STRENGTH

A1: Bench Press
5×8-10

A2: FFE Reverse Lunge
5×8-10e

Notes
BP: Work up to a heavy but submax 8-10. Keep 2-3 reps in reserve
LG: Carry a KB or DB in the Goblet position. Use a 2-4″ elevation.

METCON

AMRAP 12:00
10 Cal Row
15 Push-Ups or Ring Push-Ups

Notes
Push-Ups: Scale by doing incline push-ups or scaling the volume to 10

Warm Up

2 – 3 Rounds:
6ea World’s Greatest Stretch
6 Yoga Push Ups
12 Good Mornings

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

Conditioning

AMRAP 12:00
12 KB/DB Swings
12 Jumping Lunges
6 Push Ups

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
5 Prone Cobras

Strength

4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps

*Rest about :30-1:00 between exercises

Conditioning

12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
12 Squats

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

CrossFit Group Class Programming Template

STRENGTH

Back Squat
3-3-3-3-3

Notes:
Work up to a heavy triple. Try to go heavier than last week’s pause triples.

METCON

AMRAP 5:00
100 Single Unders
20 DB Thrusters

Rest 2:00

AMRAP 5:00
50 Alternating Two Steps
15 Devils Presses

Rest 2:00

AMRAP 5:00
50 Double Unders
10 Devils Thrusters

Notes
DB: Use the Same DB for all three AMRAPs.
JR: On today’s workout attempt to perform a version of each movement.
Single Unders > Scale volume to 75
Alt 2 > Scale volume to 30
Double Unders > Scale volume to 30, including misses if needed or 15 DU attempts.

Warm Up

2 – 3 Rounds:
10 Alt Squat Thoracic Rotations
5ea Side Plank Rotations
20 High Knees

Strength

5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press

Conditioning

3 Rounds For Time of:
50 Low Box Runners
10ea Single Arm DB/KB Push Presses
15 Goblet Squats

*Count one foot for 50 Reps on the Low Box Runners

CrossFit Group Class Programming Template

STRENGTH

EMOM 15:00
1 Front Squat

Notes
Try to make incremental weight jumps most or all sets. You first few sets should feel very light and build toward a challenging but submax single.

METCON

AMRAP 12:00
2-4-6-8-10-12…
Front Squat
Kipping Pull-Up

Notes
FSQ: Taken off floor, should be medium heavy, perhaps about 60-70% of today’s heavy single. You should be able to get through the 6-8 rounds unbroken.
KPU: KPU / Jumping / Strict, Banded or Self Assisted

Warm Up

2 – 3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

Conditioning

AMRAP 12:00
2-4-6-8-10-12…
Air Squats
Alt DB/KB Snatches