0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to Workout
41:00-55:00 Workout
55:00-60:00 Cool-down
*NOTE: how each of the days look and what is visible to members and coaches is completely customized and entered for you into whatever system you use (Push Press, Wodify, TRIIB, SugarWOD, etc)
WARM-UP:
3 Rounds
Barbell Front Rack Stretch
10 Front Squats
30sec Front Plank
*body should be primed and ready, can give a little time to start warming up but also will use some of the 12-minute time block as additional warm-up
NOTE: these can be a time for skill work that would serve as a warm-up as well…all customized for what you want
Lower Body Strength:
12-minute time block:
Front Squat
4 sets of 8 reps
Sets 1-2: 70-75%
Sets 3-4: 75-80%
*recommend using the first 4 minutes as additional warm-up to your starting weight then doing a set every 2 minutes for the remaining 8 minutes
*NOTE: I utilize open time blocks like above or we can do controlled work/rest ratios…this same set up here could include warm-up sets using an EMOM 4 of 4 reps at 50-65%, immediately into Every 2 minutes for 8 minutes, 8 reps at the listed %s…both are 12 minutes, but it will be programmed for what works best for your coaches and members
Workout:
AMRAP 14:
30 Double Unders
20 MB Russian Twists (10 each way)
10 Wall Balls
*Pace: Aggressive 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds
*this is about finding a steady pace that you can maintain over the 14 minutes, 7 rounds would be a pace of completing a round every 2 minutes, 5 rounds would be a pace of completing a round every approx. 2:50
*try to remain unbroken across all movements or no more than two sets to complete the reps
*NOTE THAT APPLIES TO ALL METCONS: you should choose the appropriate level for each movement…just because you have to scale one thing does not automatically mean you have to scale everything, find what helps you hit the stimulus and time frame
*NOTE: I ask up front if you would prefer all traditional CrossFit movements in the MetCon or mix it up…Russian twists is what would be considered an uncommon movement in a MetCon and an example of “mixing it up”
Beginner: 40 Line Hops, 10/8, feet on the ground if needed for Russian twists
Scaled: 40 Single Unders, 14/10, feet on the ground if needed for Russian twists
Rx: 20/14
Rx+: 30/20
*NOTE: levels can be called whatever you want them to be called and have as many as you want…I can also create separate tracks like a no barbell or rig track that is great for newbies