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CrossFit Class (Programing (Options (Metcon parts (Jump Rope, Cardo…
CrossFit Class
Programing
partner workouts
triplet or quad on longer workouts
Options
Metcon parts
Jump Rope
Cardo Machine
Run
Jump
Row
Gymanstics
Hand stand, rope climb, pull up, dip, back ext, sit-up, jump, lunge,press to stand, push up, air squat
Weightlifting
9 Essential Movements
Overhead Squat
Shoulder Press
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Push Press
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Push Jerk
Front Squat
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Deadlift
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Sumo Deadlift High Pull
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Clean
Squat
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Single lift EMOM
Multi lift EMOM
Triplet repeated 3-5 times
Triplet repeated for 20 min for rotations
under 10 min workout coach partner
Structure
Warm-up
8 min
Technique and Main lift
12 min
Metcon
5-20 min
Total Class time
40 min
Stretch!
5 min
Week 1
Air Squat
Lap, 10 Pushups, 20 air squat 10 min AMRAP
Shoulder Press
25 singles, 20 shoulder press, 20 sit ups, 3X
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Dead Lift
115/75 10 Deadlift, 10 pushup, 5 pull up EMOM 15 min
Recording
Notebooks for each student
Pencil for each student
After Metcon
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Week 2
Front Squat
10 Med Ball shots, 10 Front Squats 95/65, 25 Jump ropes 4X
Sumo Deadlift High Pull
16 Sumo Dead lift High Pull, 4 laps 4X for time
Push Press
5 reps EMOM 15 min
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