‘Back To The Box Program’
WEEK 5 of 5
10th – 15th May 2021
Re-introduction to CrossFit and the main movements.
This week overview:
Monday: Back squat
Tuesday: Frog stance Deadlift
Wednesday: Gymnastics
Thursday: Olympic lifting (Snatch)
Friday: Endurance WOD
Saturday: Benchmark ‘Grettel’
MONDAY 10th MAY
STRENGTH:
Back squats
15-20 mins
Build to a moderate/heavy 4 Back squats @ tempo 21X1
(Rest 2 minutes between sets)
Looking for quality movement here, try to stick to the tempo prescribed.
Not a 4RM.
PARTNER WOD:
AMRAP with a partner in 20 mins
Buy-In: 200 DU / 400 SU
Then, in the remaining time, AMRAP of:
12 Push-Ups
18 Synchro Stepping Lunges
24 Sit-Ups
TUESDAY 11th
STRENGTH:
Frog stance Deadlifts
15-20 minutes to build to a perfect 5 reps.
Tempo: 3111 (3 seconds down, 1 second pause at the floor, 1 second up, 1 second at the top).
Rest for 2 mins after each set.
WOD:
15 mins for Quality
Move at smooth pace to keep each round a similar time.
3 Wall walks
6 USA KB swings
9 Goblet squats
12 Deadlifts (moderate weight)
WEDNESDAY 12th
STRENGTH:
Gymnastics
EMOM #1 (6 mins)
Min 1: 4-6 HSPU (Strict preferable)
Min 2: 30 seconds high box jumps
EMOM #2 (6 mins)
Min 1: 4-8 Pull ups (Strict preferable)
Min 2: 30 seconds hollow rocks
WOD:
3 rounds for time
30 Box jumps 24/20”
21 alt. DB power cleans
16 DB shoulder to overhead 22.5/15kg
THURSDAY 13th
STRENGTH:
Olympic lifting – Snatch complex
15-20 mins to build in the following complex:
1 x Snatch high pull
1 x Power snatch
1 x Overhead squat
WOD:
AMRAP 10
5 Power Snatch @ 50/35kg
10 Toes to bar / Hanging knee raise / T2KB
FRIDAY 14th
ENDURANCE WOD:
For Time-
(45 min cap)
10 rounds
10/8 cal Bike / 14/10 cal row / 150m run
10 Burpees
10 Air squats
10 V-ups
10 Alternating DB snatch 22.5/15kg
SATURDAY 15th
STRENGTH:
Three Parts in 9 minutes
EMOM for 3 minutes:
15 Dumbbell Rows (2x DB/KB)
5-10 Push-Ups
.
EMOM for 3 minutes:
10 Dumbbell Rows (2x DB/KB)
5-10 Push-Ups
.
EMOM for 3 minutes:
5 Dumbbell Rows (2x DB/KB)
5-10 Push-Ups
WOD:
‘Grettel’
10 Rounds for Time
3 Clean-and-Jerks (60/42.5kg)
3 Bar Over Burpees