two weeks crossfit sample session plans

This is a sample of how our PDF export system works. In this free sample, there are only 14 days of

session plans. But as a member you would see every day of the current month here. You can also choose

to export only one day at a time by using the "Day PDF" button.

If you're curious about memberships and pricing, head over to the pricing page where we explain

features and monthly plans in detail.

SUNDAY October 18th

WORKOUT OF THE DAY

BEYOND RXD RXD FITNESS

800m Run

30 Squat clean (95/65lbs)

30 Pull-ups

3 Rounds

800m run

20 Squat Cleans (95/65lbs)

20 Pullups

3 Rounds

400m run

15 Power Cleans

15 Ring Rows

3 Rounds

WORKOUT BRIEF (5 MINS)

A nice long spicy workout to kick off the week!

Scale load, then reps.

Rxd +: Your goal should be to get at least 10-20 reps unbroken on the first set of squat cleans and 15-20 pullups unbroken on the first set.

Performance: You should be able to break each set of cleans/pullups up with no less than sets of 5 reps at a time for all 3 rounds.

Fitness: Use a load that they can complete the round within 2-3 sets.

Time Cap around 40min.

SESSION PLAN

WARMUP AND WORKOUT Free Sample Session Plans - October 2015

warmupandworkout.com p. 1

https://warmupandworkout.com/pricing/

WARMUP (5 MINS)

Not a lot of time to warm up, brief them fast and get going!

*Set up some cones under pullup structure roughly 30-50m away from start point. Or just use pullup rig as turning point.

In partners:

While one person holds the bottom of a squat, the other runs around a cone. Switch.

While one person holds the bottom of a squat, the other bear crawls around the cone. Switch.

While one person does groiners, the other runs to pullup structure and does 5 jumping pullups and runs back. Switch.

WORKOUT PREP (40 MINS)

(5min) With a Barbell, review Squat Cleans

(5min) Prep for workout:

5 x squat clean

5 x pullup/ring row

2-3 rounds

Add weight each round

(40min) Perform Workout



MONDAY October 19th

WORKOUT OF THE DAY


3 deadlift

Max Strict HSPU

5 Rounds

3 deadlift

Max HSPU (kipping allowed)

5 Rounds

3 deadlift

Max Press

5 Rounds


This workout is not intended to be timed.

The goal is to go as heavy as possible on the deadlifts and to perform as many HSPU as possible.

Rest no more than 30sec between deadlift and HSPU, and 2-3min between each round.

Rxd + and Performance: Aim to start heavy and hold that same weight across all 5 rounds. This might be as high as 75-80% of your 1RM.

Fitness: Aim to find a moderate weight and hold over the 5 rounds. Use a seated press for additional difficulty. The load for the Press

should be so that you can perform at least 10 presses on your first round.

SESSION PLAN

WARMUP (15 MINS)

With a light Kettle Bell (16/12 or 8kg)

45sec on/15sec off:

KB Deadlifts

KB One Arm Press – 3 each arm (for added difficulty, face bottom of KB up)

KB Russian Swing

Handstand Hold (for added difficulty, face wall) – to scale, walk up wall as far as possible.

2 rounds

30sec on/30sec off:

Handstand pushup negatives – lower head to ground without pushing up, stand up to repeat. Add 1-2 abmats if needed, otherwise use a

box and perform pike negatives.

3 rounds

If you are in Rxd + group, sub strict HSPU instead of negatives.




(5min) With a Barbell, review the Deadlift as a group


5 x Deadlift

3-5 HSPU/Press

5 x Deadlift

3-5 HSPU/Press

3 x Deadlift

2-4 HSPU/Press

3 x Deadlift

2-4 HSPU/Press

Increase load each round

Rest as needed

Depending on HSPU skill level, modify reps. Use this time for Fitness to find a suitable weight for their press

(20min) Perform workout

WARM DOWN (5 MINS)

Lie with legs up the wall to stretch hamstrings. For additional stretch, add plate to feet.



TUESDAY October 20th

WORKOUT OF THE DAY


10 Wall Ball (20/14)

10 Box Jump (24”)

10 burpee

20 Wall Ball

20 Box Jump

20 burpee

30 Wall Ball

30 Box Jump

30 burpee

40 Wall Ball

40 Box Jump

40 burpee

10 Wall Ball (20/14)

10 Box Jump (20”)

5 Burpee

20 Wall Ball

20 Box Jump

10 Burpee

30 Wall Ball

30 Box Jump

15 Burpee

40 Wall Ball

40 Box Jump

20 Burpee

10 Wall Ball

10 Step Ups

5 Burpees

15 Wall Ball

15 Step Ups

10 Burpees

20 Wall Ball

20 Step Ups

10 Burpees

25 Wall Ball

25 Step Ups

15 Burpees


The goal is to keep moving through this workout as much as possible. Nothing should be too hard so that you need to take big breaks.

Be cautious about rebounding on the box jumps with this many reps. Suggest a step down method for at least half of the workout.

Fitness: Use a medicine ball that you can always perform 10 reps each set. Use a lower target line if this is challenging. Use a box height

that 10 step ups in a row is manageable.

Time cap around 15+/-min

SESSION PLAN



WARMUP (20 MINS)

(10min) Have each person have one rower, one set of light dumbbells (35/15/10lbs) and one box. Partner up if needed and start at

different stations.

On first minute perform 10-15cal row

On second minute perform 5 strict pushup burpees

On third minute perform 4 manmakers (pushup/DB row each side/thruster)

On fourth minute perform 6 DB step ups with DB’s by your side.

Rest on the fifth minute

On sixth minute perform 15cal row

On seventh minute perform 6 burpee box jump

On eight minute perform 6 manmakers

On ninth minute perform 8 DB step up’s with DB’s on shoulders

Rest on the tenth minute

(5-10min) Have people partner up and spend 5min on 1 partner shoulder stretch and 1 partner hip stretch.


(10min) Prep for Workout:

10 Wall Ball

10 Box Jump – Jump up/Step down

8 Wall Ball

8 Box Jump – Rebound if that is choice

Add weight on Wall Ball each Round


WARM DOWN (5 MINS)

Sit on the rower for 5min rowing at an easy-moderate pace.



WEDNESDAY October 21st

WORKOUT OF THE DAY


Part 1:

1 Hang Squat Snatch

1 Squat Snatch

10 rounds

Rest 2min between rounds

Part 2:

10min KB Test

30 KB Swings (24/16kg)

EMOM for 10min

Part 1:

1 Hang Squat Snatch

1 Squat Snatch

10 rounds


Part 2:

10min KB Test

20 KB Swings (24/16kgs)

EMOM for 10min

Part 1:

1 Hang Power Snatch

1 Overhead Squat

10 Rounds


Part 2:

10min KB Test

10 KB Swings

EMOM for 10min


Rxd + and Performance: Aim to go as heavy as you technically can on the Snatch complex. Meaning, if you start to break down with your

technique, it is too heavy. This will vary between person to person.

For the KB test, if you cannot maintain that many reps (it is a lot!) each minute, take five off the next round you missed and try hold that for

the remaining minutes.

Fitness: You can either work up to a moderate weight over the 10 rounds or attempt to hold a moderate weight across all 10 rounds.

For the KB test, use a weight that allows at least 15sec rest at the completion of 10 reps before the next minute starts.

SESSION PLAN

WARMUP (10 MINS)

(5min) With a PVC, perform Burgener Warm up.

(5min) Review Hang and Squat Snatch (Power/OH Squat for Fitness) with PVC and Barbell



https://www.youtube.com/watch?v=Y5YFU_iuwJ4

WORKOUT PREP (45-50 MINS)

(10min) Prep for Part 1

3 x reps Snatch Complex

2-3 rounds

1 x rep Snatch Complex

2-3 Rounds


(25min) Perform Part 1

(5min) Prep for Part 2




THURSDAY October 22nd

WORKOUT OF THE DAY


3 Muscle up

then what is left of 90sec:

AMCals Assault Bike/Rower

15min

6 Chest to bar pullups



15min

8 False Grip Ring Rows



15min


Aim to accumulate as many calories on the bike/rower as possible in the time remaining. For all levels, you should have at least 1 min left

each round to perform calories. This means you need to be able to do the Muscle Ups/Chest to bar pullups and Ring Rows unbroken each

round.

Performance: If needed, scale pullups to regular pullups to achieve all six in a row.

Fitness: If False grip Ring Rows are too difficult to maintain, use regular ring rows. However, make them a little more difficult than usual by

walking the feet out further and being more supine.

SESSION PLAN



WARMUP (15 MINS)

Round 1

Row 200m

Goodmorning x 10

Ring Row x 10

Pushup + Pushup Plus + T-Spine Rotation x 10 (5 per side)

Superman x 10

Situp x 10

Round 2

Assault Bike 1min

Perfect stretch x 5 each leg (groiner + sun salute)

Wall Climbs x 10

Dead hang pullup x 5-10

Knees to elbows x 10

Round 3 (with KB)

While holding KB bottom facing up

5 press each side

5 OH lunges each side

5 Windmills each side

This is hard, use a light KB.


(10min) Muscle Up practise as a group (Everyone)

6 False Grip Ring Rows

Hold the top of ring dip + perform 6 negative ring dips

6 Muscle Up transitions with low rings

For those who are close to getting a MU, add a band across the pullup rig/squat cups and have them attempt some transitions this way,

practising speed through the middle

3-6 Muscle ups or attempts.

(5-10min) Prep for Workout

For those not doing muscle ups, perform 2 x sets of 5 pullups/ring rows here.


WARM DOWN (5 MINS)

Walk 200m, then alternate between down dog and child’s pose for a few minutes to recover.



FRIDAY October 23rd

WORKOUT OF THE DAY


In Partners:

One partner performs 10 Thruster (95/65)

while the other partner accumulates

Double Unders, switch………..

AMRAP 5min

(score is total DU)

Rest 1min

One partner performs 10 Shoulder to

Overhead (95/65) while the other partner

accumulates air squats, switch ……..

AMRAP 5min

(score is total air squats)

In Partners:

One partner performs 10 Thruster (95/65)

while the other partner accumulates

Double Unders, switch………..

AMRAP 5min

(score is total DU)

Rest 1min

One partner performs 10 Shoulder to

Overhead (95/65) while the other partner


AMRAP 5min


In Partners:

One partner performs 10 DB Front

Squats while the other partner

accumulates Single Jumps, switch………..

AMRAP 5min

(score is total Jumps)

Rest 1min

One partner performs 10 DB Shoulder to

Overhead while the other partner


AMRAP 5min



Aim to keep moving throughout both 5 min amraps, it is only a total of 10min work time!

Scale for all three levels as necessary.

The weight should be so that 10 unbroken is very manageable each time you pick up the bar/DB’s.

SESSION PLAN



WARMUP (15-20 MINS)

Play a ‘game’ for (10 min) to get sweaty.

A couple of examples:

Duck walk tag: Play tag but members have to move around by duck walking. Let friends tag each other back in and rotate the tagger per

game or at random times. Keep the time domain very short on this one. Maybe 1-2 minute increments will be perfect.

Dodgeball: Super fun, mildly ‘dodgy’ and at times unsafe. Get soft balls if you are going to play-don’t use medballs.

(5min) In Partners, with Med Balls perform:

10 chest throws

10 Overhead Throws

10 Squat Throws

10 x 3 MB squats + throw + 1 burpee (your partner squats while you do the burpee)

10 MB Situp to throw


(10min) Review Thruster and Push Press with Barbell

(10-15min) Prep for Workout:

25 single jumps

5 Thrusters

25 Double unders (or stick with singles

2 Rounds



WARM DOWN (5 MINS)

Jog or walk 200m to cool down + 1-2 group stretches while you de-brief



SATURDAY October 24th

WORKOUT OF THE DAY


40-30-20-10

Hip Extension

Sumo Deadlift High Pull (115/75lbs)

30-20-10-5

GHD Situps

Knees to Elbows

40-30-20-10

Hip Extension

Sumo Deadlift High Pull (95/65lbs)

20-15-10-5

GHD Situps

Knees to elbows

30-20-10-5

Plate Good mornings

KB Sumo Deadlift High Pull

25-20-15-10

Situps

Hanging leg raises


This one is going to get a little spicy!

To be clear, one round is hip ext/sdhp/ghd situp/knees to elbows. The reps are just adjusted for the last 2 movements.


SESSION PLAN

WARMUP (10 MINS)

(5min) Review workout movements before warming up

(5min) 1min Station Rotations

Bird Peckers (or single leg deadlift, touch ground)

Jumping Pullups

Hip Extensions

Situps

ring rows




(5min) Review SDHP with PVC and Barbell

(10min) Prep for Workout:

5 x SDHP

5 x GHD Situps (have everyone practise a version of this here)

5 x knees to elbows

2-3 rounds, time dependant.

add weight each round


WARM DOWN (5 MINS)

Do an easy lower back stretch and hip opener stretch to cool down



SUNDAY October 25th

WORKOUT OF THE DAY


Part 1:

2 Power Clean

1 Jerk

EMOM 10min

@ 70% 1RM

Part 2:

In 10min, find your heaviest 2 RM Power

Clean and Jerk

Part 1:

2 Power Clean

1 Jerk

EMOM 10min

@ 60% 1RM

Part 2:

In 10min, find your heaviest 2 RM Power

Clean and Jerk

Part 1:

2 Power Clean

2 Jerk

EMOM 10min

Part 2:

In 10min, find a heavy 3 RM Power

Clean and Jerk


Part 1: The aim is use a moderate load and focus on technique under a little fatigue. 70% is a loose percentage, go more on how you are

feeling on the day. Aim to use the same load across the 10min, however if the intended stimulus is not being met, increase the load each

round.

Part 2: They should be nice a warm to go straight into attempting some heavy lifts. They can re-grip after each lift, but they shouldn’t take

longer than 5sec to start their second lift.

SESSION PLAN



WARMUP (15 MINS)

Run 800m at an easy pace.

Spend 5min on dynamic mobility drills across the length of the gym:

Walking Samson Stretch (lunge with arms overhead)

Walking Bird Peckers

Lateral Lunges

Half Handstands (kick into a half handstand where legs are parallel to ground)

crab walk

In partners perform 5 x 50m prowler push or sled drag.

For effort 1 and 2 use a light load.

For efforts 3, 4 and 5 increase the load each round.

Load shouldn’t be so heavy that it makes you stop while pushing.

Partner goes while the other partner rests. Take a minute or so between each effort.


(5min) Review Power Clean and Split Jerk using an empty barbell and with the appropriate progressions for each. End off with performing

3-5 reps of the complex.

(10min) Work up to starting weight, prep for Part 1.

2 x Power Clean/2 Jerk – 2 rounds

2 x Power Clean/1 Jerk – 2 rounds

Increase load each round

Perform 1 complex at the load you intend to start with.


(5min) Rest and Prep for Part 2




MONDAY October 26th

WORKOUT OF THE DAY


1min Overhead Squat (135/95lb)

1min KB Swing (32/24kg)

1min Toes to bar

Rest 1min

5 Rounds

1min Overhead Squat (115/75lb)

1min KB Swing (24/16kg)

1min Toes to bar

Rest 1min

5 Rounds

1min Overhead Squat

1min Russian KB Swing

1min Lying leg to pole

Rest 1min

5 Rounds


The load should be so that there is no need to put it down during each minute of work, apart from in the last two rounds perhaps.

Aim to be consistent with the reps you achieve across all five rounds.

SESSION PLAN

WARMUP (10 MINS)

With a PVC, perform:

10 shoulder rolls – aim to bring hands in closer toward the end of the 10 reps.

30sec flag pole stretch

10 Overhead Squats as a group

30sec Sots Press

10 Stiff legged Goodmornings

30sec Overhead Squats with hands facing opposite way to normal – gets them into a good shoulder position




(5min) Review KB Swing with a light load.

Perform 5 Russian Swings followed by 5 Full Swings

(5min) Review Toes to Bar.

Perform 10 Gymnastics Kips followed by 5 knees high (to get momentum for lifting toes to bar)

For people who have toes to bar, perform 5 reps, or as a scale, attempt to get toes as high as possible.

(10min) Prep for Workout

6 Overhead Squats (start with empty BB)

6 KB Swings

3 Rounds

Increase load each round. Last round should be working weight.


WARM DOWN (5 MINS)

Take an easy 500m row/bike to cool down



TUESDAY October 27th

WORKOUT OF THE DAY


1km Row

Then:

200m KB Farmers Walk (32/24kg)

15 Pushup

AMRAP 10min

1km Row

1km Row

Then:

200m KB Farmers Walk (24/16kg)

15 Pushup

AMRAP 10min

1km Row

500m Row

Then:

200m KB Farmers Walk

10 elevated Pushup

AMRAP 10min

500m Row


The amrap 10min portion starts directly after you get off the rower. Your total time is your score. Aim for at least 5+ rounds during the

farmers walk/pushup part.

Rxd+ and Performance: Use a load that you don’t need to put down during the 200m, or only need to put it down once at the turn around

point.

Fitness: Use a load that you only need to put down once during each 200m. For the pushup use a box/bench under the hands.

Time to take around 20+/-min

SESSION PLAN

WARMUP (15 MINS)

Set up all your members on rowers and have them try to row a perfect 100m.

To get a perfect 100m, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.

Add a 2 x pushups penalty per missed meter (if you land on 98m, you perform 4 pushups).

Perform a total of 3 rounds each. Mix up the penalty movements if you like to burpees or squats etc.

Spend 5min on chest/shoulder mobility. Use bands or balls.




(5min) Review Farmers Walk. Perform a 100m walk with a set of light-ish Kb’s.

(5-10min) Prep for workout.

With your working weight, perform another 100m farmers walk

Perform 5 pushups at your workout intended stimulus (use box if needed)


WARM DOWN (5 MINS)

If any time is remaining, perform forearm and chest stretches



WEDNESDAY October 28th

WORKOUT OF THE DAY


10-9-8-7-6-5-4-3-2-1

Front Squat (185/135lbs)

1 Legless Rope Climb

100m run

10-9-8-7-6-5-4-3-2-1

Front Squat (165/115lbs)

1 Rope Climb

100m run

10-9-8-7-6-5-4-3-2-1

Front Squat

4 Negative Pullups

100m run


Ideally each Front Squat set should be able to be done unbroken. Sets 9-7 might get a little spicy and need to be broken up.

If you do not have a rope, you can sub in 5 strict pullups per rope climb.


SESSION PLAN

WARMUP (10-15 MINS)

Set up a 20m shuttle course with cones.

Every 30sec add 1 x 20m shuttle. So the first 30sec will be 1 x 20m shuttle run, the second 30sec will be 2 x 20m shuttle run…….etc.

Aim to get to 5min of shuttle runs. If someone cannot hold on for this long, have them miss one shuttle and join in on the next 30sec or 1

min.

At the end of the shuttle runs perform as a group:

6 Pole Squats – slow and controlled

6 Wall Slides – back up against the wall sliding shoulder blades/arms up the wall without taking them off

6 Wall Squats

6 Ring Rows – make these hard.

6 Air Squats




(5min) Review Front Squat with an empty Barbell.

(5-10min) Review Rope Climb and the variations of how to climb using your feet.

Have everyone attempt 2 rope climbs here.

(15-20min) Prep for workout:

Spend this time to find a heavy 5rep front squat beyond your working weight.

5 x 5 reps Front Squat

Increase load each round.




THURSDAY October 29th

WORKOUT OF THE DAY


21-15-9

Power Snatch (135/95lbs)

Ring Dip

21-15-9

Power Snatch (115/75lbs)

Ring Dip

21-15-9

Power Snatch

Box Dip


Fast workout that should be done well under 10min.

Scale load and Ring Dip difficulty accordingly.

Time Cap 10min

SESSION PLAN

WARMUP (10 MINS)

(4min) Alternating Tabata

Inchworm plus pushup

Ring Holds (hold at the top position of ring dip)

4 rounds each

(6min) Review Ring Dip

perform:

5 Negative Ring Dips

5 Strict Ring Dips (use assistance if needed)

5 Kipping Ring Dips (stick to strict if using assistance)




(5min) Review Power Snatch with PVC and Barbell.

(15min) Prep for workout

In partners (choose one that is going to use the same weight as you)

Spend 2 sets of 5 reps Power Snatch working up to a load just below your working weight, then:

for 3 min, they perform 3 reps, you perform 3 reps continuously.

(5min) Add load to get to your working weight and perform:

5 Power Snatch

5 Ring Dips


WARM DOWN (5 MINS)

Choose 2 shoulder mobility drills to work on as a cool down



FRIDAY October 30th

WORKOUT OF THE DAY


Partner Workout:

– Relay style, only one person works at a

time

200m Run with MB (20lbs) –

Then:

10 MB Clean

10 Wall Ball

– alternate rounds for 5 rounds each

Then:

400m Run with MB (each)

Partner Workout:


time

200m Run with MB (14lbs) –

Then:

10 MB Clean

10 Wall Ball


Then:

400m Run with MB (each)

Partner Workout:


time

200m Run with MB/or without-

Then:

8 MB Clean

8 Wall Ball


Then:

200m Run with MB/or without (each)


Fun, relaxed partner workout. During the runs the partners run alone with the MB and trade after their 200m/400m (last round) for a total

of 400m/800m (last round) per team. For the Clean/Wall Ball portion, they each do one round at a time and then switch, for a total of 5

rounds each (10 total rounds).

Fitness: Use a ball that you can always complete 8 reps of each movement unbroken with.

Time to take is around 15min.

SESSION PLAN



WARMUP (15 MINS)

In big groups of 6-8 perform a 200m Indian Run with a light ball.

With everyone in a big circle, have them run at a jog maintaining that circle, when you call switch, they need to turn around and start

jogging the other way. Some other ideas when you call switch are:

-perform 3 burpees

-change the jog into a side shuffle

-perform 6 air squats

-perform pushups

-change to moving jumping jacks


(5min) Review movements as a group

Use appropriate progressions to teach the MB Clean


6 MB Clean

6 Wall Ball

3 rounds

do one round at a light load and two rounds at your working weight. Alternate with your partner.


(10min) Choose a surprise 5min finisher for them to perform! Nothing involving weights, something like 5min of partner wall balls (When

they throw the ball over the line and their partner catches it and does a wall ball back to them…..)

WARM DOWN (5 MINS)

As a group, take an easy 200m jog while debriefing (shooting the sh*t about the workout!)



SATURDAY October 31st

WORKOUT OF THE DAY


Heavy DT for time:

12 Deadlift (205/145lbs)

9 Hang Power Clean

6 Push Jerk

AMRAP 15min

DT for time:

12 Deadlift (155/115lbs)

9 Hang Power Clean

6 Push Jerk

AMRAP 15min

9 Deadlift

6 Hang Power Clean

3 Push Jerk

AMRAP 15min


The load goal for this is moderately heavy. You should aim to get the first round done unbroken or with only one break and then you will

most likely need to break each set up into the 3 movements.

Aim for 5 rounds!

SESSION PLAN



WARMUP (15 MINS)

With a PVC:

5 Good Mornings

5 Press

5 Back Squats

2 Rounds

5 Deadlifts

5 Push Press

5 Front Squats

2 Rounds

(5min) Choose 1 hip and 1 shoulder opening mobility drills to perform here.

With an empty Barbell:

5 Good Mornings

5 Press

5 Muscle Cleans

2 Rounds

5 Deadlifts

5 Push Press

5 Power Cleans

2 Rounds


(5min) Review Complex as a group with: (still empty barbell)

8 Deadlift

6 Hang Power Clean

4 Push Jerk

2 Rounds

(15min) Prep for Workout

6 Deadlift

4 Hang Power Clean

2 Push Jerk

3 Rounds

Increase load each round.


WARM DOWN (5 MINS)

Jump on an assault bike for 5min if you can still stand!



two weeks crossfit sample session plans

Documents