Crossfit Program Sample : 3 Days
Monday WOD (Sample)
Warm-Up/Mobility:
Inchworm Push-Ups
Spiderman Rotations
Png Shoulder Internal Rotations
+ 3 Rounds (10-8-6) w/ an Empty BB or PVC:
*Evolving in movements and descending in reps: Deadlift – Hang Power Clean – Power Clean Front Squat Strict Press – Push Press – Push Jerk :30 Row
CF Strength Option:
Every 1:30 X 8 Sets: 1 Power Clean + 1 Front Squat + 1 Push Jerk
Burn Strength Option:
Every 1:30 X 8 Sets: 8 Russian KBS + 4 KB Goblet Squats + 20 Mountain Climbers
WOD (All):
3:00 Work / 1:00 Rest X 5 Rounds:
20t DB Snatches
12 Burpees Over the DB
ME Row Calories in Time Remaining
Tuesday WOD (Sample)
Warm-Up/Mobility:
AMRAP 6:
100m Jog
5 Ring Rows
5 Push-Up to Down Dog w/ 2 Toe Touches
10t Iron Crosses + Banded Shoulder Activation Drills
Strength (All):
A1. 4 X 8e Single-Arm Half-Kneeling Strict Press
A2. 4 X 10e Single Arm Bent Over Rows
A3. 4 X 10 Superman Lifts w/ :02 Pause at the top of each rep
CF WOD Option:
4 Rounds:
400m Run
6 Ring Muscle-Ups*
30ft HS Walk**
Rest 1:00 Between Rounds
To Scale: *6 Burpee Pull-Ups, **3 Wall Walks
Burn WOD Option:
AMRAP 16:
400m Run
8 Push-Up + 2 Renegade Rows
:40 Elevated Plank Hold Rest
1:00 Between Rounds
Wednesday WOD (Sample)
Warm-Up/Mobility:
2:00 on any machine, increasing in intensity.
+ 3 Rounds:
10 Step-Ups
5 Inchworm Push-Ups
10t Scorpion Stretches
WOD (All):
AMRAP 25:
60/50 Calorie Ski, Row, or Bike
20t Double DB Box Step-Overs
15 Push-Ups* *To Scale: Box or Banded Push-Ups
Post-WOD Accessory + Cool-Down:
3 Rounds:
10-15 GHD Sit-Ups
20 Banded Hamstring Curls
15 Band Pull-Aparts
+ 1:00 at Each:
Couch Stretch
Pigeon Stretch
Wall Straddle
Port Lift Program Sample : 2 Days
Day 1 Port Lift (Sample)
Mobility:
2min. Bike
:30 Pigeon Each Side
:30 Iron Crosses
:30 Front Rack Stretch
General Warm-up:
2 Rounds:
50ft OH Banded KB Walk
10 Band Pull Aparts
10 Banded Good Mornings
10 Banded Monster Walks
10 Squat Jumps
Specific Warm-up:
5 Sn. Grip Deadlift
3 each Position Pulls
5 BTN Press
5 OHS
1 Power + 1 Squat Snatch each position
Lifts:
A. Sotts Press 3×5 (5mins.)
B. Snatch w/ 3sec. Pause at the Knee 5×1 70-80% (20mins.)
C. Snatch Pulls w/ 3 sec. on the way up 3×3, Building (10mins.)
D. Cleans w/ 3sec. Pause at Knee 5×1 70-80% (20mins.)
E. Clean Pulls w/ 3 sec. on the way up 3×3, Building (10mins.)
Day 2 Port Lift (Sample)