0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-17:00 Specific Warm-up
17:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-37:00 Recovery and put Rowers away
37:00-40:00 Explanation of WOD and WOD Prep
OF NOTE: I keep whiteboard briefs pretty short and to the point, when they are doing the specific warm-up or WOD Prep is a great time to get more specific with each member on the finer details. This allows them to move more often instead of listening to a lecture
40:00-45:00 WOD Prep
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Up Dog to Child’s Pose
20-30 seconds each side Lat Stretch on Rig
10yd Walking Hip Openers
OF NOTE: The general warm-up I provide does not have a ton of details. I feel any coach should be able to effectively get people loose. Variety is provided from day to day and is getting muscles that will be used for the day ready, but this is also an opportunity for coaches to mix it up and have some fun with this portion. It is more of a guideline, but a lot of my coaches deviate to make it their own. This is fine by me as long as people are properly warmed up.
Specific Warm-up
2-3 Rounds
10/8 Calories
30 seconds Front Plank
OF NOTE: For today this is the section that will get the body temp up, heart rate up and prep them for the first section. My coaches do follow this pretty much to the letter.
Cardio is Hardio
Accumulate as many Calories as you can in 15 minutes with a partner
Start at 5 Calories, increase 5 Calories each Round
1 to 1 rest with partner
EXECUTION:
Try to pair up male/male and female/female if possible
If you have a mixed team then the female calories would be 4, 8, 12, 16…etc. to make the work to rest ratio stay about even
Partner 1 Rows 5 Calories, while Partner 2 rests, then Partner 2 Rows 5 Calories while Partner 1 rests, same for the 10,15,20…etc.
If needed you can have a team of 3 and have one person “shadow”, try to have people who will be similar pace shadow each other
SCORE:
Total Calories between you and your partner
EQUIPMENT CONSIDERATIONS:
Two people are sharing a Rower
Add Ski as an option if needed
Bike would be the last option since we have that on Wednesday…for females the calories would be 3,6,9,etc…
WOD Prep
2-3 Rounds
10yd DB Drag Bear Crawl
OF NOTE: I will sprinkle in some non-traditional CrossFit movements into WODs. I believe this helps with longevity and it more truly will be constantly varied. Some programming has the same 20ish movements over and over again. I will also use variations sometimes you don’t typically see…instead of always doing Double Unders, I will also do lateral bar hops, lateral hops over KB/DB, plate hops, etc. This once again will allow it to be more constantly varied.
6 Single DB Hang Clean & Jerks
6 Single DB Walking Lunges
OF NOTE: As mentioned in the timeline, this is a great time to coach more specifically to each member and/or help them select weight/level as they do the movements
WOD:
5 Rounds For Time
10yd DB Drag Bear Crawl (VIDEO)
10 Single DB Hang Clean & Jerks @50/35
10yd Single DB Walking Lunges
SCORE: Time
PACE GOAL: 8:00-10:00
OF NOTE: Pace goal is one of the hardest things to dictate as I’m sure you know from programming. I try to recommend what the majority of people should be able to do. Some will be faster, some a little slower. I personally do not cap my members, unless it will be egregious. The top end is there if you want to have a hard cap. It is a double edged sword to me…some say people will intentionally move slower if there isn’t one, but I have also seen people turn everything into an AMRAP if there is a cap 😁 This is why I leave a cap open ended to each gym according to their culture and beliefs.
FEEL:
Muscle Burn
Shoulder and leg accumulated fatigue
OF NOTE: this is just the general idea of what the workout will feel like. Depending on people’s strengths and weaknesses this could vary.
FOCUS/STRATEGY:
Quality, steady reps
Good position, keep your hips down and not piked as you move on the DB Drag Bear Crawl
Hip pop the DB to the shoulder, legs to drive overhead, switch hands as needed on Hang Clean & Jerks
Hold the DB wherever you want on Lunges, focus on driving through your front heel and keep your chest up
OF NOTE: I will provide some basic things to go over/watch for/cue to members, but programming in my opinion isn’t the time for extensive coach education. As an owner I am constantly working with my coaches from what I see when I take class and member feedback. I do hold “learn by doing” sessions with them as well. I have done extensive coach education with gyms before, but that is something completely separate.
BEGINNER: no weight on bear crawl. 25/15, no weight on lunges
SCALED: 35/20
Rx+: 70/50
OF NOTE: I normally have another level that is Comp, some days however it just isn’t necessary. I list these levels, obviously it is up to you as the owner how many you want to leave on there.