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.

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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

Coach Mitch and wife Liz are leaving us to start the next chapter of their lives in Michigan at the end of the week. Mitch and Liz fit right in with our community from day one and this is surely a sad goodbye. Mitch is a stand up guy, a knowledgable coach, and his next gym community will be lucky to have him (Liz too!). We wish you two the best and know that y’all are always welcome back should you find yourself in East Dallas. Good luck and we will miss you man!

Make sure to stop by Mitch’s last class on Thursday evening and give him a big, sweaty, post-WOD hug!

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Monday 10/30

A)  E3MOM x 4 sets

– 8 back squats

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

 

B) For time:

– 1000/800m row

– then, 5 rounds of:

• 8 thrusters (95/65)
• 8 pull-ups

 

Tuesday 10/31

A) E3M x 3 sets:

– 10 strict overhead presses

– 10/side bent over DB rows

*OP should be at least 5lb heavier than last week’s heaviest set.

 

B) EMOM x 4-6 sets:

1 – 5 tough power cleans

2 – 10 burpees over the barbell

3 – 12/9 cal row

 

PC weights 205/145, 185/125, 155/105, 135/95, 115/75, 95/65.

*Can be either TnG or quick singles.

*RX+ bump to 15/12 cal row.

 

Wednesday 11/1

A) 8 min clock:

– Warm up to a heavy overhead squat in 6-8 sets. This is to prep you for part B.

 

B) “Nancy”

5 rounds for time:

– 400m run

– 15 overhead squats (95/65)

 

C) 3 sets for accessory:

– 15 bent over rows/side

– 10 DB rollback tricep extensions

 

Thursday 11/2

9 min AMRAP @ 80-90%

– 200m run

– 6 handstand push-ups / 8 DB push press

– 10 RKB swings

R3M

9 min AMRAP @ 80-90%

– 250/200m row

– 6 toes to bar

– 10 box jumps – SD

R3M

9 min AMRAP 80-90%

– 30 double-unders

– 6 pull-ups

– 10 walking lunges

 

Friday 11/3

A) E3MOM x 4 sets

– 10-8-6-4-2 deadlift (55-65-75-85-90+%)

– 6-8/side single arm DB press (pause at shoulder)

*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.

 

B) 3 sets for quality:

– heavy double KB complex:

• 10 deadlifts
• 8 cleans
• 6 front squats

– 2 laps waiters walk (1 lap/arm)

– 10-12 BB good mornings @ 20X1 (moderate weight)

– 10 V-ups + 20 hollow rocks

 

Saturday 11/4

8am Masters

9am CrossFit

10am Intro To CrossFit

 

Sunday 11/5

8am Endurance

TBD Open Gym

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Monday 10/23

A)  E3MOM x 3 sets

– 10 back squats

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

*Last day for 10s.

 

B) Every 3 minutes x 4-6 rounds:

– 8 pull-ups

– 10 thrusters (95/65)

– 12 burpees

– 30 double-unders

 

Tuesday 10/24

A) E3M x 3 sets:

– 10 strict overhead presses

– 10 bent over supinated barbell rows

 

B) E2M x 4-6 sets @ 90%:

– 200m run

– 6-10 rings dips

 

C) EMOM x 8 min:

1: 8-12 V-ups

2: 45-60 second floor FLR

 

Wednesday 10/25

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 position snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 snatch 85-90+%

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

 

B) Every 6 min x 3-4 sets:

– 500/400m row

– 12 overhead squats (115/75, 95/65, 75/45)

– 12 burpees over the barbell

 

Thursday 10/26

A) 2 sets:

7 min AMRAP @ 90%

– 1000/750m row

– In your remaining time cycle:

• 5 pull-ups
• 10/7 perfect push-ups
• 15 air squats

R3M

7 min @ 90%

– 800m run

– In your remaining time cycle:

• 5 burpees
• 10 sit-ups
• 15 RKB swings (53/35)

R3M

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

*TGUPSU are heavier than last week.

 

Friday 10/27

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (55-65-75-85%)

– 6-8/side single arm DB press (pause at shoulder)

*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.

 

B) 3 sets for accessory:

– heavy double KB complex:

• 8 deadlifts
• 7 cleans
• 6 shoulder to overhead

– seated sled drag face pull

– 8/side DB weighted step-ups

– 45-60 sec ring or floor FLR

 

Saturday 10/28

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 10/29

8am Endurance

TBD Open Gym

Big congrats to all of our Festivus Games athletes (Beaux, Ben, Wayne, Veronica, and Heather) who showcased their hard work this past Saturday at CrossFit Lavon. Veronica and Heather walked away with second place!

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Monday 10/16

A) E2MOM x 8 sets:

– clean + split jerk

*Build from 65-95+% to a heavy but sharp single.

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean and jerk (135/95)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– 9, 12, 15… increasing by 3 reps each set.

*C&J performed ground to overhead style.

 

C) Accessory – 3 sets:

– 20 supinated banded pull-aparts

– 6 KB windmills per side

 

Tuesday 10/17

A) E3MOM x 3 sets

– 10 back squats

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

 

B) Every 6 min x 3-4 sets @ 80-90%:

– 400m run

– 20 KB swings (53/35)

– 20 wallballs (20/14)

 

Wednesday 10/18

A) E2M x 3 sets:

– 3 high hang snatch (55-65%

+

E2M x 3 sets:

– 2 hang snatch (70-80%)

+

E2M x 3 sets:

– 1 snatch (85-90+%)

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

 

B) Every 90 sec x 5 sets each:

1: 200m run @ 95%

2: 20/15, 15/12, or 12/9 cal row @ 95%

*Row should put you around 60 sec of work.

*Big rower? Up to 24/18 cal.

 

Thursday 10/19

A) EMOM x 10 min

1: 2-3 bench press

2: 2-3 supinated weighted pull-ups

*Start where you ended on last week’s BP and WPU.

 

B) Every 3 minutes x 4-6 rounds:

– 30 double unders

– 8 pull-ups

– 10/7 perfect push-ups

– 12 box jumps – SD (24/20”)

 

RX+ perform 8 CTB bar pull-ups.

 

C) Accessory – 3 sets:

– 10 bicep curls (BB or DB)

– 10 shoulder raises

 

Friday 10/20

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (50-60-70-80%)

– 10 DB Z-press

 

B) 3 sets for quality:

– Heavy DB complex: 6 cleans + 6 FR forward lunges + 6 shoulder to overhead

– Sled drag down and back (heavy but steady)

– 6-8 toes to bar with pause at bottom

– 10/side bent over DB rows

 

Saturday 10/21

8am Masters CF

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 10/22

8am Endurance

Open Gym TBD

Monday 10/9

A) E2MOM x 8 sets:

– power clean + hang squat clean + split jerk

*Build to a heavy but sharp single.

 

B) Three rounds for time of:

– 50 double unders

– 15 toes to bar

– 10 push press (135/95, 115/75, 95/65)

*Keep these as push presses, they are not shoulder to overhead.

 

C) 3 sets:

– 15/side single leg hip extensions

– 10 bent over DB row

 

Tuesday 10/10

A) E3MOM x 3 sets

– 10 back squats

*Pick a weight you think you can stay at for 3 sets.

 

B) EMOM x 4-6 sets:

1: 6 pull-ups + 4 burpee box jump overs (24/20”)

2: 6 DB thrusters (55/35) + 4 burpee box jump overs

3: 12/9 cal row

 

RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.

 

Wednesday 10/11

A) 5 min @ 90%

– Row 500m

– 30 RKB swings (53/35)

– AMRAP double unders in remaining time

R3M

5 min @ 90%

– 800m run

– AMRAP burpees to 6” target

R3M

5 min AMRAP

– Row 500m

– 30 RKB swings (53/35)

– AMRAP double unders in remaining time

R3M

5 min AMRAP

– 800m run

– AMRAP burpees to 6” target

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

 

Thursday 10/12

A) E3M x 5 sets:

– 3-4 bench press @ 20X1

– 3-4 supinated weighted pull-ups

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets:

– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)

– 10 DB tricep rollback extensions

– 10 DB hammer curls

*SDL are slightly heavier than last week.

 

C) For time:

– 50/35 push-ups

– 40/30 cal row

– 30 box jumps – SD (24/20”)

– 20 alternating DB snatch (75/45, 55/35, 35/25)

– 10 strict pull-ups

 

*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.

*RX+ perform 10/7 bar muscle-ups.

 

Friday 10/13

A) EMOM x 5 sets:

– 1-2 front squat @ 65-85%

*building by 5% each set

+

E2MOM x 4-5 sets:

– 1 front squat @ 85-100+%

*Build to a heavy rep based on form and feel.

 

B)  3 sets for quality:

– 1-3 rope climbs or 3-5 rope climb progressions

– farmer’s carry x 1 lap (heavy, steady walk)

– 8-10 single arm DB standing press @ 2111

– 6-8/side BB front rack rear foot elevated split squat

 

*No jumps on RCs.

 

Saturday 10/14

8am Masters CF

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 10/15

8am Endurance

10am-12pm Open Gym 

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Monday 9/25

A) E2MOM x 8 sets:

– 2 power cleans + 2 front squats

*Build from 70-80% of 1RM clean.

 

B) “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

– 3 Power Cleans (135/95)

– 6 Push-Ups

– 9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Tuesday 9/26

A) EMOM x 8 min

– 1x split jerk @ 65-75%

*pause 1-2 seconds in receiving position before recovery steps.

 

B) E4M x 4-5 sets:

– 400m run

– 10 push press (135/95)

– 8 CTB pull-ups

 

*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.

*Scale to every 5 minutes if you aren’t getting at least 60s of rest.

*Keep times the same across sets.

 

Wednesday 9/27

A) E2MOM x 8 sets:

– 1 snatch pull + 1 hang snatch + 1 overhead squat

 

B) E5M x 4 sets

– 6 TnG power snatches (building per set)

– 8 NPU burpee box jumps (20/16”) AFAP

– 20 sec all out row

 

Thursday 9/28

A) E3M x 4 sets:

– 4-6 bench press @ 20X1

– 6-8 single arm ring rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets

– 6 sumo deadlifts @ 21X1 (at 50% 1RM DL)

– 8-10/side single arm standing DB tricep extensions

 

C) 2 rounds for time:

– 25 toes to bar

– 50 RKB swings (53/35)

– 75 double unders

 

Friday 9/29

A) E2MOM x 5 sets:

– 2 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap double KB overhead walk (AHAP)

– 16 reps death march + 16 reps walking lunge (go right into lunges)

– 8 atlas stone to shoulder (alternate shoulders)

– L-sit x 30 sec (accumulated if not unbroken)

 

Saturday 9/30

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 10/1

8am Endurance