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 25th
WORKOUT
‘MURPH’
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*if you have 20 lb. vest or body armor, wear it.
Tuesday, May 26th
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (2121)*
*Keep loading moderate to moderate.
Slight increase from last week.
(Score is Load)
WORKOUT
3 SETS
500m Row
24 Sit-ups
15 Deadlifts (Athlete Choice)*
-Rest 1:00 b/t Sets-
*Increase weight each set & heavier than
last week
(Score is Each Set for Time)
Wednesday, May 27th
WORKOUT
AMRAP x 20 MINUTES
10 Front Squats (135/95)|(95/65)
40 Double Unders
15 Up-Downs
1:00 Wall Sit
40 Double Unders
15 Up-Downs
1:00 Plank Hold
(Score is Rounds + Reps)
Thursday, May 28th
SKILL
EVERY 1:00 x 5 SETS*
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
*Increase load every other set. Keep
light to moderate. (Score is Load)
WORKOUT
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans
(115/75)|(95/65)
Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans
(115/75)|(95/65)
Toes to Bar
(Score is Rounds + Reps)
Friday, May 29th
STRENGTH
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Back Squat (2121)*
*Keep loading moderate. Slight increase
from last week.
(Score is Load)
WORKOUT
FOR TIME
800m Run
40 Wall Balls (20/14)|(14/10)
40 Slam Balls (20/10)
40 Walking Lunges
400m Run
20 Wall Balls
20 Slam Balls
20 Walking Lunges
(Score is Time)
Saturday, May 30th
STRENGTH
GYMNASTICS
EMOM x 10 MINUTES
MIN 1 – 5-7 Strict Wide Grip
Pull-ups or 7-10 Tempo Ring
Rows (2211)
MIN 2 – 2-3 Slow Wall Walks
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
5 Strict Pull-ups
10 “Perfect” Push-ups
15/12 Cal Bike
:30 Walking Rest
(Score is Rounds + Reps)
Sunday, May 31st
STRENGTH
3 SETS FOR QUALITY
:45 Suitcase Step-up (20/16)
:45 DB Front Rack Hold
– Rest as Needed b/t Sets-
(No Measure)
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 5-7 Reps of Hang Power
Snatch*
MIN 2 – :45 Box Jump + Step
Down (24/20)
MIN 3 – :45 Hollow or Tuck Hold
*Build each round. Keep weight
light-moderate.
(Score is Load)
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 25th
EMOM x 12 MINUTES
MIN 1 – :45 Cardio*
MIN 2 – 15 Burpees
MIN 3 – 20 Russian Backpack Swings (No Measure)
OPTIONAL FINISHER
TABATA 8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plank KB Alt. Taps
MOVT 2 – Alt. Glute Bridge Alt. Marches
*Alternate b/t movements 1 & 2 for 8 rounds total. (No Measure)
Tuesday, May 26th
DOUBLE AMRAP
AMRAP x 6 MINUTES
2-4-6-8-10…
Backpack Push Press Backpack Reverse Lunge*
-Rest 4:00-
Repeat!
*Backpack can be held in any way (Score is Total Rounds + Reps)
Wednesday, May 27th
5 ROUNDS FOR TIME
200m Run (or 1:00 Cardio)
15 Backpack SDHP
20 Sit-Ups
(Score is Time)
Thursday, May 28th
AMRAP x 10 MINUTES
20 Backpack Hang Cleans
40 Mountain Climbers
60 Double Unders
(Score is Total Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
(No Measure)
Friday, May 29th
EMOM x 16 MINUTES
MIN 1 – MAX Backpack Thrusters
MIN 2 – MAX Backpack Overhead Hold
MIN 3 – MAX Backpack Bent Over Row
MIN 4 – MAX Hollow Hold
(Score is Total Reps)
Saturday, May 30th
AMRAP x 16 MINUTES
250m/150m Row (1:00 Cardio)
20 Backpack Ground to Overhead
20 Walking Lunges*
*Backpack worn on Back
(Sore is Total Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS EACH
P1 – 8 Rower Pike-Ups (or 10-15 V-Ups)
P2 – MAX Russian Twists w/slam ball
(Score is Total Russian Twists)
Sunday, May 31st
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
:30 Sprint (40 Mountain Climbers)
10 Backpack Ground to Overhead
10 Push-Ups
-Rest 1:00-
Repeat!
-Rest 1:00-
Repeat!
(Score is Total Rounds + Reps)
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 25th
STRENGTH
4 SETS
10 DB Front Squats
20 Jumping Lunges
-Rest 1:00 b/t Sets-
(Score is Load)
WORKOUT
5 ROUNDS FOR TIME
20 Goblet Reverse Lunges
15 Jumping Air Squats
60 Double Unders
(Score is Time)
Tuesday, May 26th
STRENGTH
16-12-8-16-12-8
DB Push Press*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4.
**Complete 1:00 Plank after each Set.
(Score is Weight)
WORKOUT
FOR TIME
25 DB Push Press
35 Burpees
25 Push Press
400m Run
25 Push Press
35 Burpees
25 DB Push Press
(Score is Time)
Wednesday, May 27th
STRENGTH
EVERY 1:00 x 10 SETS
3 DB Hang Power Clean +
3 DB Power Clean +
3 DB Front Squats
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 12 DB Power Cleans
MIN 2 – 35 Air Squats
MIN 3 – :45 Mountain Climbers or Jumping Jacks
(Score is Weight)
Thursday, May 28th
STRENGTH
ON A 12:00 RUNNING CLOCK…
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Friday, May 29th
STRENGTH
16-12-8-16-12-8
Slow DB Sumo Deadlifts
(Score is Weight)
WORKOUT
3 SETS
20-15-10
DB Deadlifts
Alt. V-ups
-1:30 Rest b/t Sets-
(Score is Each Set for Time)
Saturday, May 30th
STRENGTH
3 SETS
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 Cardio Choice
*Both DB held in front, alternate pressing arms for 12 reps.
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
4 DB Front Squats
3 DB Suitcase Lunges
2 DB Thrusters
1 DB Devils Press
-:30 Rest b/t Sets-
(Score is Rounds + Reps)
Sunday, May 31st
STRENGTH
4 SETS FOR QUALITY
10 DB Bent Over Row
10 Diamond Push-ups
:30 Single Arm (L) / Single Leg Plank (R)
:30 Single Arm (R) / Single Leg Plank (L)
(No Measure)
WORKOUT
EVERY 2:30 x 5 SETS
10 DB Hang Power Clean
15 DBL DB Russian Swing
200m Run
(Score is Each Round for Time)
