Writing a CrossFit Workout Plan for a Strength & Conditioning WOD

The above video takes you through how to prepare and write a lesson plan for a CrossFit strength and conditioning workout.

Strength and Conditioning CrossFit Workout

WOD 9: Push Press

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

WOD 9: Wall Walks and Chinups

4 Rounds for Time
5 Wall Walkups
10 Chinups


Writing a lesson plan for this CrossFit Strength and Conditioning Workout

We start with our White Board Overview… this is what you tell the member about the workout.

Whiteboard Overview 3 Minutes

This is a strength conditioning workout that has a challenging gymnastics based metcon after a heavy barbell lift. We’ll be doing the pushpress and then wall-walks in combination with a chinups. Upper body focused workouts with a high demand on the core stability and shoulder endurance.

General Warmup 7 Minutes

If we have a max effort workout, we will want some kind of warm up our shoulders as well as our core. So, we can think about some positions that will help warmup up those muscles. We also have a lot of shoulders here with the wall walks and chin-ups.

We’ll we want to pick some of these similar type patterns to the exercises in the workout.  Bear crawls and ring rows are a great option here that also work as potential beginner level scaling.

So one option is

2 Rounds of this for time/quality. Time Cap of 5 Minutes

  • 32 feet of Bear Crawl
  • 20 Ring Rows
  • 12 Feet of Beast Walk
  • 20 Ring Supinated Rows

So we have two Animal-Based Movements and two row movements.  Excellent low skill warmup that raises the metabolic rate and warmups up the appropriate muscle groups.

Because we’ll need to teach the movements, we’ll spend 8 minutes total to the warmup section.

Specific Warmup 10 Minutes

Pushpress

We need to teach the mechanics of the Push press.  4-5 minutes should be enough to cover that in a one-on-one session.  If the member has trouble learning it… or scale down is the strict press.  We also have to allocate about 3 minutes of time to rack and barbell setup.

Wall Walk

We need to go through the movements standards and scale the movement to the level of the athlete by shortening the distance or lowering the max height to climb with the feet.

Chinups

The chin up chin ups a fairly simple movement.  We need to check range of motion and scale the exercise.  Common scalings are banded chin-ups, jumping chin-ups or TRX supinated rows.

Workout Time Limits

Strength Portion 8 Minutes

The push press will be easy to scale because we are doing a max load workout.  If the movement is too complex to learn, we will scale to the strict press or use dumbbells.

8 Minutes to do 15 pushpress is a little tight on time, but such is often the case with a strength and conditioning workout.  True max weights require very long recovery times.

Metcon Portion 12 Minutes

The wall walk and the chin ups need to be done a certain speed otherwise the member won’t finish.  So we set the scalings and test.  Before we can determine scaling for this portion, we need to determine how long this workout should take.  Stronger athletes should be able to go unbroken the first two rounds and then probably break up the sets in the last two rounds.  So five wall walks will take maybe 90 seconds at most. And then 10 chin-ups maybe another minute.  So we have two and a half minutes. Times four gives us 10 minutes as an ideal time to complete.  We can set the cap at 12 minutes.

For our Prove it Round, we need to verify whether the member likely has this work capacity.  So we could check whether the member can do 3 wall walks and 8 chin-ups unbroken in under 90 seconds?  If not, scale down the exercises to something the member can complete unbroken. 

Checking your Timing

If we add up all the times above, we have 40 minutes of workout time programmed.  This gives us five minutes for cooldown and mobility.

Cooldown and Mobility 5 Minutes

We’ll want to stretch and mobilize front deltoids and biceps for a workout like this.  We can do

  • Front deltoid lacross ball roll
  • Lions Pose for the forearms and biceps

These are sample exercises that you can do.  Always make adjustments for the member as needed.


Final Model Lesson Plan for this Workout

Whiteboard 3 Minutes

This is a strength conditioning workout that has a challenging gymnastics based metcon after a heavy barbell lift. We’ll be doing the pushpress and then wall-walks in combination with a chinups. Upper body focused workouts with a high demand on the core stability and shoulder endurance.

Warmup 7 Minutes

2 Rounds of this for time/quality. Time Cap of 5 Minutes

  • 32 feet of Bear Crawl
  • 20 Ring Rows
  • 12 Feet of Beast Walk
  • 20 Ring Suppinated Rows

Specific Warmup 10 Minutes

  • Teach the mechanics for the push press. 4 Minutes of work. Loading, J-hooks, and equipment. 8 Minutes Total
  • Teach standards for the wall walk. 3 Minutes. Scale the difficulty by either shortening the distance or lowering the max height to walk to. Beginners might just to a plank walk with their feet on the wall.
  • Chinup. Check range of motion. Scale the exercise to banded chin-ups or jumping chin-ups or TRX Supinated Row if the chin up is too difficult. 3 Minutes

Scaling 3 Minutes

Prove it Round to check scaling.

Three Wall walks and 8 chin-ups. That should be completed unbroken.

Strength Workout 8 Minutes

3 x 5 Push Press for Load. Substitute DB for newer athletes or people with a known shoulder weaknesses.

Metcon Workout 12 Minutes

Try to complete the metcon in under 10 minutes. Time cap of 12 minutes.

Mobility 5 Minutes

Focus stretches on biceps and shoulder

Examples:

  • Shoulders: front deltoid rolling with lacrosse ball
  • Lion Pose for forearms and Biceps

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