I am particularly excited about this week of programming. We are implementing both the 20:40, which you will see for the next few Mondays, as well as our Tri-Phasic Training Fridays. If you can only make 2 days a week I would rather it be one of these two (not to say that the other 3 days aren’t important).

We’ve built up to this over the course of the last few months with linearly increasing volume. You can think of it like you’ve earned the ability to do more. We are digging back to the basics of strength and conditioning that have been scientifically proven for decades (that typical CF programming seems to forget sometimes). The most “gains” come from increasing volume, case and point. What is the best way to track weekly increases in volume? Keep the movements the same and keep them simple. Also, keep rest controlled. Thus this is why we are sticking to the deadlift, bench press, strict pull-up, back squat, and overhead strict press. By the way, the weight of the pull-up will be considered your bodyweight. Should you use a band to assist, its resistance will be subtracted from your bodyweight (this will be outlined on the following sheet).

I’d like for you to track your progress so that you can see your weekly bumps in volume. This will also hold you accountable to these two days. Please copy and paste THIS FILE for your own records. If you just start inputting your own data without copying the file over first, everyone will see your data. I will also be posting the Excel version to our private Facebook page.

---

Monday 11/13

The 20:40 – Day 1

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/14

A) E3M x 3 sets:

– 3.3.3 power clean clusters

*Allow 10 seconds of rest between clusters

 

B) 3 rounds for time:

– 400m run

– 20 KB swings (70/53)

– 10 burpee + pull-ups

 

*RX+ perform 5 double burpee to bar muscle-ups (2 Burp + 1 BMU)

 

C) 3 sets for efficiency:

– 10 strict dips (add weight if over 10)

– 10 double DB bicep curls

– 10 medball supine hamstring curls w/ pause

 

Wednesday 11/15

A) E2MOM x 3 sets:

– 3 position snatch @ 55-75% (light)

*high hang, hang, floor

+

E2MOM x 3 sets

– 2 snatch @ 75-85% (moderate)

+

E2MOM x 4 sets

– 1 snatch @ 85+% (heavy)

 

B) Every 90 sec x 4-5 sets

1: 24/18 cal row

2: 6 power snatch + 8 overhead lunges

 

*115/75, 95/65, 75/45. RX+ use 135/95.

*Scale row to 20/15 or 16/12. OH lunges to front rack.

 

Thursday 11/16

A) Every 8 minutes x 4 sets:

– 500/400m row

– 20 box jumps – SD (24/20”)

– 20 DB snatches (50/35)

– 20 wallballs

 

*Complete each time in a different order at the same pace.

 

B) 3 sets for efficiency:

– 20 elevated/banded psoas march

– 20 banded good mornings (black band)

– 20 reverse snow angels

 

Friday 11/17

Tri-Phasic 1.2

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

 

Saturday 11/18

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/19

8am Endurance

TBD Open Gym

Monday 11/6

A) E3MOM x 4 sets

– 8 back squats

*Same weight for all sets. 5-10+lb increase from last week.

 

B) Three sets for max total reps of:

– 60 seconds of rowing for calories
Rest 60 seconds
– 60 seconds of thrusters (95/65 lbs)
Rest 60 seconds
– 60 seconds of toes to bar
Rest 2 minutes

 

Tuesday 11/7

A) E3MOM x 3 sets

– 10 strict overhead presses

– 10 bent over supinated barbell rows

*Last day for overhead presses. Go up 5lb if you completed all sets from last week.

 

B) 5 rounds for time:

– 5 clean & jerk @ 60-65%

– 10 burpees over the barbell

– 40 double unders

R60S

 

Wednesday 11/8

A) AMRAP in 12 min @ 80-90%:

– 500/400m row

– 5 handstand push-ups

– 10 box jumps (24/20”)

– 15 RKB swings

R6M

AMRAP in 12 min @ 80-90%:

– 400m run

– 10 pull-ups

– 15 perfect push-ups

– 20 wallballs (20/14)

 

*RX+ keep HSPUs strict and pull-ups CTB.

 

B) 3 rounds for accessory:

– heavy suitcase carry (1 lap/arm)

– 20 hollow rocks

 

Thursday 11/9

A) E2M x 3 sets:

– 3 x snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 x snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 x snatch 85-90+%

*Not touch and go. Reset for every rep.

*Work from the power snatch if overhead squat mobility is limited.

 

B) EMOM x 4-6 sets

1: 5 hang squat snatches + 5 burpees over the barbell

2: 20 double unders + 5 burpees over the barbell

3: 12/9 cal row

 

Snatch weight: 115/75, 95/65, or 75/55

*Should be UB and sharp.

 

Friday 11/10

Tri-Phasic 1.1

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

– 8 DB/BB bicep curls

– 8 DB tricep skull crushers

 

Saturday 11/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/12

8am Endurance

TBD Open Gym