Gym Affiliate Programming
About This Program
CompTrain Gym provides programming and lesson plans for 60-minute classes designed by CompTrain coaches and tested by athletes at CrossFit New England.
What To Expect
Everything you need to run an effective 60-minute class. Timeline, workout brief, class logistics, general and specific warm-ups, daily focus and strategy. Each workout comes with partner, equipment free, and at home gym options.
Take Back Your Time - Save Your Money
Focus on what matters most. We know what it takes to build a sustainable and amazing gym. We've owned and operated CrossFit New England since 2007, and during those fifteen years we've developed a process that works. Now, we're sharing the lessons we've learned with the belief that a strong and sustainable industry is better for everyone - both owners and athletes.
Detailed Lesson Plans
Each lesson plan comes with the following:
- Workout Structure, Stimulus, Strategy, Scaling, & Scoring
- General & Specific Warm Up
- Technique & Build
- Coaching Cues
- Practice Round
- WOD Strategy
- Workout Variations for Limited Equipment/Space
- Modifications for All Movements
- Additional After Class Work
- Full Class Timeline
- Supplementary Daily Video
- Daily Mindset
Sample Day
WORKOUT BRIEF [0:00 - 5:00]
STRUCTURE:
In 20 Minutes, athletes will complete as many rounds as possible of 50 Wall Balls, 50 Double Unders, 40 Box Jumps, 40 Toes to Bar, 30 Chest to Bar Pull Ups, 30 Burpees, 20 Power Cleans, 20 Push Jerks, 10 Power Snatches, and 10 Ring Muscle Ups.
STIMULUS:
“OPEN TEST” is a Grind.
STRATEGY:
Athletes should aim to complete. . .
Wall Balls in 2-3 sets
Double Unders in 1-2 sets
Toes to Bar in 5-10 sets (athletes shouldn’t rest longer than 0:03)
Chest to Bar in 5-10 sets (athletes shouldn’t rest longer than 0:03)
Power Clean in quick singles
Push Jerks in 2-4 sets
Ring Muscle Ups in 2-5 sets
*BIG TAKEAWAY: athletes shouldn’t rest longer than 0:03-0:05 between sets or movements. Athletes should break movements into small sets to stay moving.
SCALING:
Athletes should choose a barbell load that can maintain good form/technique on Power Snatches under fatigue. Athletes will most likely be doing quick singles on the Power Snatches.
SCORING:
Athletes’ score will be Total Rounds + Reps. Athletes should aim to make it through the Push Jerks. Some athletes will complete 1+ Rounds.
In today’s [DAILY VIDEO] we’ll dive into. . .
-Power Snatching under fatigue
-WOD stimulus
GENERAL WARM UP [5:00 - 8:00]
0:20 Single Unders
0:20 Quad Stretch
0:20 Single unders
0:20 Knuckle Drags
0:20 Single Unders
0:20 Alternating Side Lunge
0:20 Single Unders
0:20 Active Spiderman
0:20 Downdog
SPECIFIC WARM UP [8:00 - 18:00]
WALL BALLS
5 Med Ball Thrusters
5 Pausing Wall Balls
*[Coach: athletes start at the bottom of their squat, call “go”, athletes complete a wall ball and return to holding the bottom of the squat until you call “go”]
*[Look for: full depth, feet flat, heels down]
DOUBLE UNDERS
10 High Single Unders
10 Double Unders
*[Coach: athletes legs will be heavy after Wall Balls. Athletes should jump a little higher and keep arms long and relaxed.]
BOX JUMPS
10 Step Ups
4 Box Jumps
*[Coach: athletes need to stand to full hip and knee extension with shoulders over hips]
TOES TO BAR
10 Scap Retractions
4 Kip Swings
4 Knee to Chest
4 Toes to Bar
*[Coach: athletes should break before it's needed to manage midline fatigue. Athletes should focus on kicking/flicking their feet in the kip swing.]
CHEST TO BAR PULL UPS
1-3 Strict Pull Ups
3 Pull Ups
3 Chest to Bar Pull Ups
*[Coach: athletes should break before it's needed to manage fatigue. Athletes should focus on kicking/flicking their feet in the kip swing.]
BURPEES
3 Slow Burpees
*[Coach: athletes should maintain a wide stance to minimize their distance from the floor.]
*[Coach: athletes need to stand to full hip and knee extension with shoulders over hips]
TECHNIQUE & BUILD [18:00 - 22:00]
EMPTY BARBELL
10 Deadlifts
10 Muscle Cleans
10 Strict Press
3 Pausing Power Cleans (0:03 pause in the catch)
3 Power Cleans
3 Pausing Push Jerks (0:03 pause in the catch)
3 Push Jerks
2 Power Snatches from the Pocket
2 Power Snatches from the Knee
2 Power Snatches from Mid Shin
*[Coach: elbows MUST lock out fast. Athletes should not be catching the barbell with bent arms and press out the weight to complete the rep.]
[4:00 to Build to Workout Weight]
SPECIFIC WARM UP [22:00 - 26:00]
5 Wall Balls
5 Double Unders
4 Box Jumps
4 Toes to Bar
3 Chest to Bar
3 Power Cleans
2 Push Jerks
2 Power Snatches
1 Ring Muscle Up
WOD [30:00 - 50:00] [20:00]
“OPEN TEST”
[COMPETE]
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Ring Muscle-ups
[Kilos = 63.5/45]
[TRAIN]
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Burpee Strict Pull-ups
[Kilos = 63.5/45]
[SWEAT]
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans (95/65)
20 Jerks (95/65)
10 Power Snatches (95/65)
10 Burpee Pull-ups
[Kilos = 43/29]
-Athletes’ main focus is to never be resting for longer than 0:03
-Athletes can break Toes to Bar, Chest to Bar, and Power Cleans into singles, doubles, or triples in order to maintain quick breaks between sets
COOLDOWN [50:00 - 60:00]
MOBILITY
1:00 Child’s Pose
Contact
Have questions? Email jarrett@comptrain.com.