tuesday, march 17
A.
6 sets:
2 power cleans
B.
for time:
Rx
120-90-60-30 DUs
40-30-20-10 alternating DBS (50/35)
20-15-10-5 CTB pull-ups
scaled
120-90-60-30 DUs
36-18-12-6 alternating DBS
15-12-9-6 pull-ups
monday, march 16
A.
6 sets: 2 strict press w/ 3s negative
B.
1 set push press x 5 reps w/ 3s negative
C.
For time:
400m run
30 TTB
400m run
10 wall walks
400m run
30 TTB
400m run
thursday, march 12
A.
4 sets: superset
8/side SA DB press (or push press) 3s eccentric
10-12 DB bench press (3s eccentric every rep) (up in weight from last time)
B.
Rx+
50-40-30-20-10 cal row
25-20-15-10-5 burpees over the erg
Rx
40-30-20-10 cal row
20-15-10-5 burpees over erg
Wednesday, march 11
A.
1RM back squat
~or~
build to a tough single but not a max if you're newer or havent been attending regularly
B.
for time:
600m run
30 front rack lunge steps (95/65, Rx+ 135/95)
400m run
20 front rack lunge steps
300m run
10 front rack lunge steps
200m run
Why We Love Interval Training at CrossFit Golden Gate
At CrossFit Golden Gate, you’ll notice we program a lot of interval work - short bursts of effort followed by rest. It’s one of the most effective ways to build a higher level of fitness. Whether you’re newer to training or chasing performance gains, intervals allow us to train smarter while still pushing intensity.
More Quality Volume, Less Burnout
One of the biggest advantages of interval training is that it lets athletes accumulate more high-quality work. When you work continuously for a long time, fatigue eventually forces you to slow down. By breaking a workout into intervals with recovery intervals, you can maintain faster speeds and better movement quality across the entire session.
Instead of one long grind, you complete several rounds at a higher pace. The result is more productive volume and more reps at higher power output and more practice of good mechanics.
Training Different Energy Systems
Intervals also help us target multiple energy systems, which is a key part of building well-rounded fitness. Shorter, higher-intensity intervals train the anaerobic system, improving your ability to produce power quickly. Slightly longer intervals challenge the aerobic system, helping you sustain effort and recover faster between bouts of work. By manipulating interval length, rest periods, and intensity, we can develop both systems and help athletes become more resilient across a wide range of workouts.
Improving Threshold and Work Capacity
Another major benefit of interval training is threshold development—the ability to sustain challenging efforts without completely blowing up. Training near your lactate threshold improves how efficiently your body processes fatigue-related byproducts and allows you to hold a harder pace for longer.
what this really means:
You recover faster between sets
You maintain intensity deeper into workouts
Tough workouts feel more manageable over time
Positive Hormonal Response
Short, intense intervals also produce a strong hormonal response, including increases in growth hormone and other beneficial metabolic signals. These responses support improvements in fat metabolism, muscle preservation, and overall conditioning, which is one reason interval-style training is so effective for body composition and long-term health.
Better Pacing and Mental Focus
Intervals also teach athletes how to manage effort and pace intelligently. Instead of going out too hot and fading, athletes learn to repeat sustainable efforts with intention. This builds both physical and mental stamina—two things that carry over to everything from Open workouts to everyday life.
Training Hard, Training Smart
Ultimately, interval training allows us to push intensity without sacrificing quality. It’s a way to challenge athletes while still maintaining good mechanics, smart pacing, and recoverable training loads.
At CrossFit Golden Gate, our goal is always the same: build strong, capable athletes who can perform at a high level for a long time. Interval training is one of the best tools we have to make that happen.
And yes… it’s also a lot of fun.
tuesday, march 10
A.
5 sets of 3 power cleans
B.
3 sets: (HARD EFFORT!)
60s to complete: 4 C&J (135/95) + max reps DUs
90s rest
60s to complete: 4 C&J (135/95) + max cal echo bike
90s rest
monday, march 9
A.
6 sets:
sets 1-4: 2-3 reps strict press with 3s eccentric
sets 5,6: 5 reps push press with 3s eccentric (same weight as part A)
B.
5 sets:
In 90s, complete:
9 TTB + 9 thrusters (95/65) + max reps burpees over the bar
rest 90s between sets
score = total reps burpees over the bar
thursday, march 5
A.
4 sets:
2 sets of 10/arm, 2 sets of 8/arm SA DB press
10-12 DB bench press
B.
20 min amrap:
200m run
3 wall walks (Rx+ 5 wall walks)
200m run
20 DBS (50/35)
wednesday, march 4
A.
5 sets:
2 power cleans + 1 squat clean
touch and go reps
B.
“16.2”-ish
for time: (12 min cap)
25 TTB
50 DUs
15 squat cleans (135/85, 95/55)
25 TTB
50 DUs
13 squat cleans (185/115, 11/75)
25 TTB
50 DUs
11 squat cleans (225/145, 135/95)
tuesday, march 3
A.
4 sets:
3 strict press
B.
2 sets:
3-5 tempo push press @ 31X1
*same weight as strict press
C.
14 min amrap:
7 CTB pull-ups (Rx+ 3 RMUs)
14 single arm hang DB clean and jerks (7 L/7 R)
14/12 cal row
monday, march 2
A.
deload
Back Squat 8 sets of 2 reps @ 55%
one set every 75s speed focus not load!
B.
“14.5” & “16.5” (15 min cap)
21-18-15-12-9-6-3
thrusters (95/65)
bar facing burpees (NO STEPPING OVER THE BAR!)
friday, february 27
26.1
for time: (12 min cap)
20 WBS (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 WBS
18 box jump-overs
40 WBS
18 med ball box step-overs
66 WBS
18 med ball box step-overs
40 WBS
18 box jump-overs
30 WBS
18 box jump-overs
20 WBS
thursday, february 26
A.
4 sets: superset
10 SA DB press (or push press) 3s eccentric
12 DB bench press (3s eccentric every rep)
B.
20 min amrap:
15/12 cal Echo/Assault bike or 18/15 cal row
3 Rounds of “Cindy”
15/12 Cal Echo/Assault bike or 18/15 cal row
3 Rounds of “triplet”
“triplet”
4 hang power cleans (155/105)
4 front squats
4 STO
"Cindy"
5 pull-ups
10 push ups
15 air squats
wednesday, february 25
32:00 amrap:
2-4-6-8-10-12-… power clean (185/125)
2-4-6-8-10-12-14-16-18..… burpee box jumps
4-6-8-12-16-20…and so on…TTB
400m run after each round
tuesday, february 24
A.
4 sets: 4 strict press
B.
1 set: 4-6 tempo push press @ 31X1
*use same weight as strict press
C.
EMOM for 8 mins (4 sets):
odd mins: max reps wall walks
even mins: 45s echo bike or ski or row
rest 2 mins
EMOM for 8 mins (4 sets):
odd mins: 15 STO (115/75, Rx+ 135/95)
even mins: 60 DUs
score = total reps wall walks
monday, february 23
A.
6 sets: back squat
3 sets of 2 reps
3 sets of 1 rep
B.
“21.3”
For total time (15 min cap):
15 front squats (95/65)
30 TTB
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 CTB pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
friday, february 20
A.
5 sets:
segmented clean deadlift + power clean
B.
2 rounds of (4 intervals):
3 min amrap:
500m row or 400m run + max reps burpees over the erg
rest 2 mins, then…
3 min amrap:
500m row or 400m run + max power cleans (135/95, Rx+ 185/125)
rest 2 mins
thursday, february 19
A.
4 sets:
2x12, 2x10 SA DB press
4x12-15 DB bench press
B.
for time:
800m run
then, 3 rounds of: 12 OH lunges (95/65) + 12 TTB
600m run
then, 2 rounds of: 12 thrusters (95/65) + 12 TTB