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CrossFit Training Schedule

The training plan outlines a weekly strength and conditioning program with different exercises scheduled for each day of the week. Monday focuses on snatch variations and back squats. Tuesday works on clean and jerks and deadlifts. Wednesday includes gymnastics conditioning circuits and a metcon involving runs, wall balls, and dumbbell power snatches. Thursday is a rest day. Friday returns to snatch variations and front squats. Saturday mixes power cleans, thrusters, push presses, and barbell cycling with gymnastics exercises.

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conllins alonso villalobos
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413 views1 page

CrossFit Training Schedule

The training plan outlines a weekly strength and conditioning program with different exercises scheduled for each day of the week. Monday focuses on snatch variations and back squats. Tuesday works on clean and jerks and deadlifts. Wednesday includes gymnastics conditioning circuits and a metcon involving runs, wall balls, and dumbbell power snatches. Thursday is a rest day. Friday returns to snatch variations and front squats. Saturday mixes power cleans, thrusters, push presses, and barbell cycling with gymnastics exercises.

Uploaded by

conllins alonso villalobos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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7RAINING METHOD

Monday Tuesday Wednesday Thursday Friday Saturday

A. Snatch A. Clean & Jerk A. Gymnastics Conditioning (Midline) A. Rest Day! A. Snatch A. Barbell Cycling
Go Every 2 Minutes x 6 Sets Go Every 2 Minutes x 6 Sets 5 Rounds Sit Back, Relax & Enjoy! Go Every 90 Seconds x 6 Sets Go Every 2 Minutes x 5 Sets

Build Up a 3RM of Squat Snatch Build Up a 3RM of Squat Clean 20/16 Calorie Row (400m Run) Build Up a 3RM of Hang Power Snatch Power Clean + Thruster + Push Press (3+3+3)
-Rest 2 Minutes- -Rest 2 Minutes- 20 Medball GHD @20/14lbs -Rest 2 Minutes- Build Up a Heavy Set

Amrap 90 Seconds Amrap 90 Seconds 30 Seconds On x 30 Seconds Off x 5 Sets


Squat Snatch @3RM -10% Power Clean + Jerk @3RM -10% B. Main (Metcon)(Reps) Max Hang Power Snatch @3RM - 10% B. Gymnastics Engine
Go Every 3 Minutes x 5 Sets Alternate Btw A & B

B. Back Squat B. Deadlift 200m Run + 15 Wall Ball Shots @20/14 + B. Front Squat 3 Sets of
In a 8 Minute Window Complete In a 8 Minute Window Complete Max Reps Alt Db Power Snatch @50/35lbs In a 8 Minute Window Complete A. Amrap 2
Build Up a 3RM Build Up a 3RM -Rest 2 Minutes Btw Sets- Build Up a 3RM 12/10 Calorie Row (200m Run) +
-Rest 2 Minutes- -Rest 2 Minutes- -Rest 2 Minutes- Max Effort Bar Muscle Ups
4x3 @3RM -10% 4x3 @3RM -10% C. Gymnastics Sport 4x3 @3RM -10% -Rest 1 Minute-

6 Rounds B. Amrap 2
C. Gymnastics Maintenance C. Gymnastics Maintenance 2 Wall Climbs C. Snatch Accessory 65 Double Unders +

60 Seconds On x 60 Seconds Off Amrap 7 5 Pull Ups Go Every 2 Minutes x 5 Sets Max Effort Alternating Single Leg Squats

Max Reps of Pull Ups In Sets of 10-12 Reps 5 Kipping HSPU 10 Push Ups Low Hang Snatch Pull (4) -Rest 1 Minute-
-Rest 20 Seconds- 15 Air Squats @90% of 1RM
D. Main (Metcon)(Time) 10 Kipping HSPU C. Main (Metcon)(Reps)
30 Overhead Squats @115/85lbs -Rest 20 Seconds- D. Main (Metcon)(Reps) Amrap 20
30 Box Jump Over @24/20" 15 Kpping HSPU Amrap 10 200m Run

100 Double Unders -Rest 20 Seconds 40 T2B Into…


20 Overhead Squats 30 Power Snatch @115/85lbs 4 Rounds

20 Box Jump Over D. Main (Metcon)(Time) 20 Burpee Box Jump Over @24/20" 9 Thrusters @95/65lbs
100 Double Unders 25 Squat Clean @135/95lbs 9 HSPU
10 Overhead Squats Into…

10 Box Jump Over 4 Rounds 200m Run


100 Double Unders 25 Wall Ball Shots @20/14lbs Into…

3 Rope Climbs 4 Rounds


9 Hang Power Clean
9 Ring Dips

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