EXAMPLE PROGRAMMING – 12 DAY PERIOD
Example 1 – CrossFit.com 3 on, 1 rest
| WWW “CrossFit Total” Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep | M For Time Row 5000 Meters | W Dumbbell press 5-3-3-1-1-1 reps |
| REST DAY | ||
| GGM 3 rounds for time: 5 strict L pull-ups 15 strict push-ups 5 strict L pull-ups 15 strict push-ups Row 750 meters | GWM 3 rounds for time: 20 walking lunges 30 wall-ball shots 40 triple-unders | W G M Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps (8 reps per arm) Practice controlled descent from handstands for 15 minutes. Row 2,000 meters. |
| REST DAY | ||
| GG 5 rounds for time of: 1 L-sit rope climb, 15 ft. 35 strict push-ups | WWM 3 rounds for time of: 15 power snatches 15 thrusters 1,000-m row | W Deadlift 5-3-3-1-1-1 reps. |
| REST DAY |
EXAMPLE 2 – 3 on 1 rest (active recovery), 2 on 1 rest
| Bench Press (Accumulate 30 Reps) Adjust Sets and Reps depending on your approach 6 Sets To Failure of: Strict Pullups or Chinups _____________________________ “Ah, Push it” 3 Rounds For Time: 1 Min of Ring Pushups 1 Min 1-arm DB Hang Clean and Jerk 50# 1 Min of Dips 1 Min of Double Unders Rest 1 Minute | Back Squat Accumulate 30 Reps Adjust Sets and Reps depending on your approach Front Rack DB Lunge 4 x 12 reps _____________________________ Stairs After Leg Day” For Time: 50 Calories 50 box jumps 50 Front Squats 95# / 65# | Shoulder Press Accumulate 30 Reps Power Clean Accumulate 10 Reps Adjust Sets and Reps depending on your approach “Axle Bros” For Time In Teams of 2 20-18-16-14-12-10-8-6-4-2 Axle Push Press 2-4-6-8-10-12-14-16-18-20 Synchro Burpee Over Bar |
| Rest Day (Active Recovery) | ||
| Every Min on the Min For 12 Minutes Min 1 2 Front Squat (AHAP) Min 2 10 Thrusters 75# / 45# ___________________________ “Dumbbell Fran” For Time: 21-15-9 Dumbbell Thruster Pullup | “HardAF” In 50 Minute Complete: As Many Burpees To Attention as Possible Every 10 Minutes Perform a 50 Calorie Row/Bike/Ski/Run Workout begins with 50 Calories | |
| SUNDAY REST DAY | ||
| Shoulder Press Accumulate 20 Reps SKILL Handstands _____________________________ “Ambition” 10 Minutes To Complete 40 Calories 30 Strict Chinups 20 Strict Handstand Pushups Max Distance Handstand Walk | Front Squat Accumulate 20 Reps KB Front Rack Lunge 4 x 12 _____________________________ “Chain Reaction” 10 Minute AMRAP Hang Squat Clean + Front Squat +Thruster 115# / 75# Everytime you drop the bar perform 10 Air Squats | Bench Press Accumulate 20 Reps 4 x Max Effort Push Ups _____________________________ “8Arms” 15 Minutes To Complete: In Teams of 2 24-21-18-15-12-9-6-3 Sumo Deadlift High Pull 95# / 65# Bench Press then AMRAP Double Unders in remaining time (1 athlete working at a time) |
| Rest Day (Active Recovery) | ||
| Every Min on the Min For 12 Minutes Min 1 1 Back Squat (AHAP) Min 2 10 Collusion Swings _____________________________ “Single Double Trouble” For Time: 42 Dumbbell Snatches 21 1 arm DB OH squat 30 Dumbbell Snatches 15 1 arm DB OH Squat 18 Dumbbell Snatches 9 1 arm DB OH Squat |
EXAMPLE 3 – 6 on, 1 rest
|
Snatch Push Press 5 x 3 Overhead Squat 5 x 3 |
4 Rounds 15 Calorie Assault Bike 3-5 muscleups 12 Kettlebell Swings |
20 Minute AMRAP 5 Toes to Bar 10 Burpees 15 Walking Lunges 20 Double Unders |
|
15 Minute EMOM Min 1 10-14 pistols Min 2 3-5 Strict HSPU Min 3 25 second L-Sit |
3 Rounds For Time: 3 Push Jerks 185# 800m Run |
12 Rounds For Time In Teams of 2 12 Deadlift 9 HPC 6 STO Partner 1 completes 1 round Partner 2 rows for calories |
| REST DAY | ||
|
Strength 5 Sets 5 tough Kettlebell swings + 3-5 box jumps Conditioning For Time 1500m Row 60 Burpees |
Strength
3 Sets single leg good morning Barbell Bent over row KB front rack hold Conditioning 8 Minute AMRAP 6 back Squats 135# 8 Pullups 10 Wallballs |
Tall Jerk 5 x 2 Every 2:30 for 6 Sets 1 clean and Jerk |
| REST DAY | ||
|
For Time: Run 5k |