This document outlines a CrossFit training plan consisting of various weightlifting, gymnastics, and metabolic conditioning exercises performed over multiple sessions from July through September. Each session lists the main lifts, movements, and rep schemes performed for strength and skill development as well as a concluding metabolic conditioning workout. Progressions in weight and complexity of movements are indicated over the course of the training plan.

1. CrossFit Slayer
DL=deadlift, BS=back squat, FS=front squat, OHS=overhead squat, BP=bench press, SN=snatch,
C&J=clean & jerk, CL=clean, H=hang, P=power, DE=dynamic effort
*all assist exercises are light unless otherwise noted, DE efforts are light but explosive
date training metcon PR
27-Jul handstands Push up Development, P-SN (L), H-CL (M), OHS (M), Tabata pushups
28-Jul Double Unders, SN assist, CL assist, OHS (L)
29-Jul BS (H). BP (H), DL(H), chins (H), Tab pullups, Tab situps
1-Aug SN (H), C&J (M)
2-Aug front lever, P-CL (H), press (H), FS (M), muscle-ups, Tab rows
3-Aug SN assist, split jerks (L), OHS (H)
5-Aug BS (H), ring dips (H), rack pulls (H), pullups (H)
6-Aug Tab pullups
7-Aug handstand, SN (M), split jerk (H), Tab squats
9-Aug CL assist, press (H), FS (H), planche, L-sit
10-Aug Double Under, SN (M)
11-Aug BS (H), BP (H), SN DL (H), reverse hyper, KB crush curls
13-Aug Pull Ups, burpees, dips
14-Aug FS (M), BTN rack jerks (L)
15-Aug CFT (BS, P, DL) (H), progressive pullups
17-Aug front lever, SN assist, push press (M),
18-Aug Helen
19-Aug handstand, FS (H), ring dips (H)
21-Aug CL assist, DE press
22-Aug handstand, Double Unders, Sandbag Cleans, box squats (M), Tab sprints
23-Aug HPC (H), broad jumps, Tab sprints
25-Aug FS (H), floor press (H), rack pulls (H)
26-Aug sandbag walk
27-Aug press (L), pullups
29-Aug DT (Hero WOD)
30-Aug BP (H), pullups (H), guard carries, 800m jog
31-Aug SN (L), heavy bag, max pullups 50# vest, LCCJ
2-Sep handstand, OHS (H), thrusters (H), 200m sprints
3-Sep front lever, pullups (H), heavy bag
4-Sep front lever, BS (H), SN DL (H), reverse hyper, Tab GHD situps, sled drag
6-Sep 7 Rnds- 3 weighted Pull Ups, 5 Strict Pull ups, 7 Kipping Pull Ups
7-Sep FS (H), halting DL (H)

2. 8-Sep Cleans (H), TGU, Tab squats, LCCJ (M)
10-Sep DE box squats, bench/pullups
11-Sep Murph (Hero WOD)
12-Sep front lever, FS (H)
14-Sep muscle-ups, 2 800m runs, 800m sandbag run
15-Sep DL (H), LCCJ
16-Sep Cindy
18-Sep front lever, SN, FS, SSCJ (H)
19-Sep power "Elizabeth"
20-Sep back squat (H), press (H), deadlifts (L), pullups (H), KB windmills (L)
22-Sep C&J (M)
23-Sep (CFT): back squat (H), press (H), deadlift (H)
24-Sep Tabata Something Else