CrossFit In-Gym ReBuild Programming
To help build everyone back up, each class will have a dedicated strength component followed by a metcon-style WOD. Let’s do this!
Monday, May 18th
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Front Squat (2121)*
*Keep loading light to moderate.
(Score is Load)
WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Row
:30 Plank Hold
10 Front Squats (95/65)|(75/55)
10 Hang Power Clean
:30 Hollow Hold
(Score is Rounds + Reps)
Tuesday, May 19th
SKILL
EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Pull-ups or
7-10 Ring Rows
MIN 2 – :45 Bike @ Moderate
Pace
(No Measure)
WORKOUT
3-4 SETS*
25/20 Cal Bike
15 Box Jumps w/ Step Down
(24/20)
12 Pull-ups
-1:00 Rest b/t Sets-
*3 Sets if coach/athlete want to reduce
volume
(Score is Time)
Wednesday, May 20th
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Strict Press (2121)*
*Keep loading light to moderate.
(Score is Load)
WORKOUT
EVERY 3:00 x 4 SETS
400m Run
12 Push Press (95/65)|(75/55)*
*Option for athlete to increase load
after 2nd Set to 115/75
(Score is Time)
Thursday, May 21st
WORKOUT
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
(53/35)|(35/26)
12 Burpees to Plate
9 Toes to Bar
-Rest 1:00-
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
(53/35)|(35/26)
12 Burpees to Plate
9 Toes to Bar
(Score is Rounds + Reps)
Friday, May 22nd
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (2121)*
*Keep loading light to moderate.
(Score is Load)
WORKOUT
3-5 SETS*
12 “Library” Deadlifts
(185/125)|(155/105)|(115/75)**
50 Double Unders
-Rest :30 b/t Sets-
*3 or 4 Sets if coach/athlete want to
reduce volume and multiple options for
weight
**Library Deadlift is completely quiet
touch to the ground, no dropping or
slamming bar.
(Score is Time)
Saturday, May 23rd
EXTENDED WARM-UP
4 SETS FOR QUALITY
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest :30 b/t Sets-
(No Measure)
WORKOUT
AMRAP x 20 MINUTES
800m Run*
500m Row
30 Box Step-Ups (24/20)
25 Slam Balls (20/10)
20 Wall Balls (20/14)|(14/10)
3-5 Wall Walks**
*Athlete can choose to Run 400m then
Walk 400m
**Choose a number that keeps you
moving and proper mechanics
(Score is Rounds + Reps)
Sunday, May 24th
STRENGTH
EVERY 1:30 x 6 SETS
3 Hang Power Snatch*
*Increase load every other set. Keep light
to moderate.
(Score is Load)
WORKOUT
AMRAP x 5 MINUTES
5 Hang Power Snatch
(95/65)|(65/45)
7 Up-Downs
-Rest 2:30-
AMRAP x 5 MINUTES
5 Hang Power Snatch
(95/65)|(65/45)
7 Up-Downs
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 18th
EMOM x 15 MINUTES
MIN 1 – :45 Cardio
MIN 2 – 8 Backpack Thrusters + 8 Push-Ups
MIN 3 – 16 Backpack Russian Swings
(No Measure)
OPTIONAL FINISHER
3 SETS
15 KB or BP Side Bends/Side
30 Hollow Rocks
15 Side Plank Leg Raises/Side
-Rest as needed b/t sets
Tuesday, May 19th
AMRAP x 16 MINUTES
18 Tuck-Ups
12 Burpees
9 Backpack Deadlifts
(Score is Rounds + Reps)
Wednesday, May 20th
AMRAP x 14 MINUTES
4-8-12-16-20 …
Backpack Squat Cleans
Backpack Alt. Reverse Lunges
Alt. Plank Backpack Taps
(Score is Total Reps)
OPTIONAL FINISHER
2:00 Barbell Quad Smash/Side or Couch Stretch
Thursday, May 21st
4 ROUNDS FOR TIME
200m or 1:00 Run
:30 Alt. Jumping Lunges
12 Up-Down + Broad Jump
12 Backpack Bent Over Row
(Score is Time)
Friday, May 22nd
FOR TIME
“Double Backpack Grace”
60 Backpack Clean & Jerks*
*Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders
(Score is Time)
OPTIONAL FINISHER
3 SETS
20 Glute Bridges
20 Hollow Rocks
-Rest as needed b/t sets
Saturday, May 23rd
AMRAP x 8 MINUTES
8/8 Single Arm Backpack Snatches
8 Backpack Front Rack Alt. Lunges
8 Sit-Ups -Rest
2:00- AMRAP x 6 MINUTES
6/6 Single Arm Backpack Snatches
6 Backpack Front Rack Alt. Lunges
6 Sit-Ups
(Score is Rounds + Reps Each AMRAP)
Sunday, May 24th
AMRAP x 15 MINUTES*
21-15-9
Backpack Sumo Deadlift High Pull
60-40-20
Double-Unders
(Score is Rounds + Reps)
*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.
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 18th
STRENGTH
6 SETS ON A 12:00 CLOCK
10/10 DB Goblet Split Squats
(Score is Weight)
WORKOUT
EVERY 2:00 FOR 5 SETS
15 DB Front Squats
Max Double Unders in remainder of time.
(Score is Reps)
Tuesday, May 19th
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 7 DB Snatch (R) + 7 Push Press
MIN 2 – 7 DB Snatch + 7 Push Press
(Score is Weight)
WORKOUT
FOR TIME
4-6-8-10-12-10-8-6-4
Weighted Sit-ups
Alt. DB Power Snatch
*200m Run after each full Round.
(Score is Time)
Wednesday, May 20th
STRENGTH
2-3 SETS
6/6 DB Goblet Forward Lunges
10/10 SA DB Bent Over Row
-Rest 1:00 b/t Sets-
(No Measure)
*Perform Strength After the Workout!
WORKOUT
3 ROUNDS FOR MAX REPS
1:00 – DB Thrusters
1:00 – DB Sumo Deadlift High Pull
1:00 – Up-Downs
1:00 – DB Push Press
1:00 – Double Unders
-1:00 Rest b/t Rounds-
(Score is Total Reps)
Thursday, May 21st
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks
(Score is Reps)
WORKOUT
4 ROUNDS
FOR TIME
400m Run
20 Burpees
10 DB Power Cleans
(Score is Time)
Friday, May 22nd
STRENGTH
ON A 15:00 RUNNING CLOCK
100 DB Goblet Squats*
*Every 20 reps complete 1:00 Wall Sit.
(Score is Weight)
WORKOUT
EMOM x 10 MINUTES
12 DBL DB Russian Swings
12 Air Squats
(Score is Each Set for Time)
Saturday, May 23rd
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 SA DB Push Press (R)
MIN 2 – 10 SA DB Push Press (L)
MIN 3 – 15 Burpees
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
25/20 Cal Bike or 2:00 Cardio Choice
15 DB Push Press
200m Run
15 DB Push Press
25/20 Cal Bike or 2:00 Cardio Choice
(Score is Time)
Sunday, May 24th
STRENGTH
10-10-10-10-10
DB Tempo Sumo Deadlifts (3111)
(Score is Weight)
WORKOUT
TABATA 8 SETS, :20 WORK/ :10 REST
TABATA 1 – DB G2OH
TABATA 2 – Push-ups
TABATA 3 – Up-Downs
-1:00 Rest b/t Tabatas-
(Score is Reps)
