Scribd
Upload
409 views

CrossFit Weekly Workout Template

The document provides a workout schedule and details for Monday through Friday. Monday includes a warm-up with mobility drills and barbell exercises, followed by back squats and a metabolic conditioning workout of "Cindy" and CrossFit Open workout 12.1. Tuesday includes warm-up with double unders and good mornings, weightlifting with cleans, and another metabolic conditioning workout. Wednesday has snatch practice and CrossFit Open 11.2. Thursday includes a tabata warm-up, snatch variations, and a rowing-focused metabolic conditioning workout. Friday focuses on snatch technique building up to a heavy single and includes a 20-minute metabolic conditioning workout in honor of U.S. Army Major Thomas E

Uploaded by

AJ Choi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
409 views

CrossFit Weekly Workout Template

The document provides a workout schedule and details for Monday through Friday. Monday includes a warm-up with mobility drills and barbell exercises, followed by back squats and a metabolic conditioning workout of "Cindy" and CrossFit Open workout 12.1. Tuesday includes warm-up with double unders and good mornings, weightlifting with cleans, and another metabolic conditioning workout. Wednesday has snatch practice and CrossFit Open 11.2. Thursday includes a tabata warm-up, snatch variations, and a rowing-focused metabolic conditioning workout. Friday focuses on snatch technique building up to a heavy single and includes a 20-minute metabolic conditioning workout in honor of U.S. Army Major Thomas E

Uploaded by

AJ Choi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
You are on page 1/ 2

MONDAY STRONG

Warm-up - Barbell Gymnastics Snatch Warm Up


STRONG
• 20 PVC Pass Throughs
Mobility: • 10 PVC OHS
• Scorpion Stretch - 8 Reps each side • Duck Walks with PVC overhead
• Reverse Scorpion - 8 reps each side • Tiggers with PVC overhead
• 10 OHS with empty bar
Warm-up: • 30 second hold on bottom
• Crab Walk with Bands 50′ each way • 45 second hold on bottom, move around

Strength: Weightlifting
• Back Squat - 5 Sets 2 Reps @ 80%
Snatch Balance
METCON-BURN • 4 sets of 3 reps on the snatch balance.
◦ As fast as possible under the bar ; Do not sacrifice speed for weight.
5:00 AMRAP of- “Cindy” • Muscle Snatch - 3 sets of 3 reps @ 50% of your 1RM (or lighter if need be)
• 5 Pull-ups • Front Squat - 3 sets of 2 reps @ 80%
• 10 HR Push-ups
• 15 Air Squats METCON-BURN (Whole lotta TABATA!)
Then-
CrossFit Games Open 12.1 20 Seconds on/10 seconds off 8 Rounds of each of the following:
• 7-Minute AMRAP of Burpees to a 6″ target
• 5:00 AMRAP of “Cindy” • Burpees
◦ 5 Pull-ups • KB Snatch RT
◦ 10 HR Push-ups • KB Snatch L
◦ 15 Air Squats • Push Ups on KB
• Goblet Squats
TUESDAY • KB Sit Ups

STRONG THURSDAY
Warm-up
• 100 Double Unders for Time STRONG
• Good Mornings with a band 25 reps
Warm-up - Tabata Double Unders (8 Rounds of 20/10)
Weightlifting
• 3 X 3 Clean Pull @ 75% max Clean MOBILITY
• Above Knee Clean – 4 sets of 2 reps @ 65%
• Box Shoulder Stretch - 3 X 0:30/0:15
METCON-BURN • Barbell Ankle Stretch - 0:60 hold

CONNECTIVITY Weightlifting
• Hollow Body Holds - Tabata 8 rounds of 0:20/0:10 • Snatch - 2 sets of 2 reps @ 65%; 3 sets of 1 rep @ 70%
• Snatch Grip Behind the Neck Push Press - 2 sets of 4 reps @ 85%; 2 sets of 3 reps @
Metcon: 85%
• Max Effort 500m Row (Rest same amount as row time)
• Max Effort 1000m Row (Rest same amount as row time) METCON-BURN
• Max Effort 500m Row
CONNECTIVITY

WEDNESDAY • Nose and Toes - Wall walk up, then, with only your nose and your toes on the wall.
Hold the handstand position.
◦ 3 X 0:30/0:15
• Hollow hold on hands and feet STRONG - Weightlifting
◦ 3 X 0:30/0:15
Snatch - Take entire class to build to a heavy single
Metcon
METCON-BURN
CrossFit Games Open 11.2
TK (20-Minute AMRAP):
15-Minute AMRAP of: • 8 Strict Pull-ups
• 9 Deadlifts, 155# / 100# • 8 Box Jumps, 36″
• 12 Push-ups • 12 Kettlebell Swings, 2 pood
• 15 Box Jumps, 24″ / 20″
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August
FRIDAY 8, 2012

You might also like