Online 30 CrossFit Workout Programming
Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with household items or dumbbells. Substitute any workout equipment that may be available. Check in to “Online 30” in your Wodify app to log scores.
Monday, May 4th
AMRAP x 6 MINUTES
6 Burpees
8 Push-Ups
10 Air Squats
-Rest 2:00-
Repeat! (Score is Rounds + Reps)
OPTIONAL FINISHER
2 SETS
20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions
20 Hollow Rocks
-Rest 1:00 b/t Sets-
Tuesday, May 5th
3 SETS
500m Row or 2:00 Cardio of your choice
1:00 MAX Backpack Front Rack Alt. Lunges
12 Tuck Jumps
1:00 MAX Backpack Front Rack Alt. Lunges
-Rest 1:00 b/t Sets-
(Score is Time)
Wednesday, May 6th
EMOM x 10 MINUTES
MIN 1 – 8 Backpack Snatches + Max Double-Unders
MIN 2 – 8 Backpack Snatches + Max Up-Downs
(Score is Total Double-Unders + Up-Downs)
Thursday, May 7th
5 ROUNDS FOR TIME
10 Backpack Upright High Pulls
15 Russian Backpack Swings
20 Sit-Ups
200m Run or 1:00 Cardio*
(Score is Time)
Friday, May 8th
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal. Bike or :40 MAX Alt.. Jumping Lunges
MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows
MIN 3 – 10 Burpees over Backpack
(Score is Load)
OPTIONAL FINISHER
3 ROUNDS
20 Alt. V-Ups
1:00 Plank
(No Measure)
Saturday, May 9th
AMRAP x 15 MINUTES
10/8 Cal. Row or :30 Backpack Sumo Deadlift High Pulls
10 Backpack Push Press
10 Alt. Step-Ups or Lunges w/Backpack*
*Hold the Backpack in any way
(Score is Rounds + Reps)
Sunday, May 10th
4 ROUNDS FOR TIME
400m Run or 2:00 Cardio (Athlete Choice)
20 Backpack Front Squats
15 Tuck-Ups
(Score is Time)
Online 45 CrossFit Workout Programming
Online 45 is based off of our Morning Rush CrossFit programming. Each day there is a strength portion followed by a CrossFit metcon. Equipment has been modified to dumbbells. Substitute any workout equipment that may be available. Check in to “Online 45” in your Wodify app to log scores.
Monday, May 4th
STRENGTH
10-12-14-16*
DB Floor Press
*Complete 10 Burpees after each Set.
(Score is Weight)
WORKOUT
AMRAP x 9 MINUTES
8 DB Bent Over Row
8 DBL DB Snatch
100m Run
(Score is Rounds + Reps)
Tuesday, May 5th
STRENGTH
EVERY :45 FOR 10 SETS
10 Goblet Speed Squats
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
10 DB Thrusters
10 Push-ups
(Score is Time)
Wednesday, May 6th
STRENGTH
EVERY :45 FOR 10 SETS
10 DB Push Press
(Score is Weight)
WORKOUT
4 SETS
20 Alt. Jumping Lunges
15 DB Push Press
10 Weighted Sit-ups*
-1:30 Rest b/t Sets-
*Hold DB across chest.
(Score is Each Set for Time)
Thursday, May 7th
STRENGTH
EVERY :45 FOR 10 SETS
10 DB Deadlifts
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“QUANTUM LEAP”
FOR TIME
20 DB Deadlifts
10 Jumping Lunges
200m Run
30 DB Deadlifts
20 Jumping Lunges
400m Run
50 DB Deadlifts
40 Jumping Lunges
600m Run
(Score is Time)
Friday, May 8th
STRENGTH
3 SETS
15 DB Upright Row
15 Single DB Overhead Tricep Extension
15 DB Bent Over Rows
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45
Max Up-Downs
MIN 2 – 8 DB Renegade Row
(No Measure)
Saturday, May 9th
STRENGTH
3 SETS
20 DB Front Rack Lunges
1:30 Plank Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
200m Run
12 DBL DB G2OH
10 DB Front Rack Lunge
8 Up-Downs
(Score is Rounds + Reps)
Sunday, May 10th
STRENGTH
3 SETS
15 Diamond Push-ups into…
Max DBL DB Strict Press
-Rest 2:00 b/t Sets-
(Score is Reps)
WORKOUT FOR TIME
100 Double Unders
800m Run
60 Sit-ups
40 DBL DB Russian Swing
20 Burpees
100 Double Unders
(Score is Time)
