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CrossFit programming 19.4.21 (week 2)
April 18, 2021
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CrossFit programming 3.5.21
May 2, 2021

CrossFit programming 26.4.21

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‘Back To The Box Program’

WEEK 3 of 5 

26th April – 1st May 2021 

Re-introduction to CrossFit and the main movements.  


This week overview: 

Monday: Front squat 

Tuesday: Deadlift 

Wednesday: Gymnastics

Thursday: Olympic lifting (Snatch)

Friday: Aerobic / Endurance WOD

Saturday: WOD & ‘Durante core’

May be an image of 1 person and standing

MONDAY 26th APRIL

STRENGTH:

Front squats

5 sets.

5 x Front squats (from rack) @ tempo 21X1 

(Rest 2 minutes between sets)

Looking for quality movement here, try to stick to the tempo prescribed.

Not a 5RM. Aim to build slightly from last week.


WOD:

‘X Gonna Give it To Ya’

For Time-

50 S.A DB Thrusters – Right arm

50 Burpees

50 S.A DB Thrusters – Left arm 

22.5/15kg DB

May be an image of 1 person and indoor

TUESDAY 27th 

STRENGTH:

Conventional Deadlifts 

5 sets.

Build over the sets to a perfect 7 reps.

Tempo: 2111 (2 seconds down, 1 second pause at the floor, 1 second up, 1 second at the top).

Rest for 2 mins after each set.

1 more rep than last week.


WOD:

AMRAP in 23 minutes

23 Push-Ups

23 USA Kettlebell Swings (24/16 kg)

23 Jumping Lunges

23 Sit-Ups

23 Box step ups

May be an image of 1 person and indoor

WEDNESDAY 28th

STRENGTH:

Gymnastics

E2MOM 12

Min 0-2: 4-8 Strict pull ups / 10-12 ring rows + 10 V-Ups

Min 2-4: 2-4 Strict HSPU / 8-10 Z-press + 10 cap pull ups / scap rows 

Min 4-6: 10-20 sec L-sit hang / Seated L-sit hold + 10 Arch rocks


WOD:

AMRAP 16

5 Pull ups

5 Box jumps

2-4-6-8-10…. HSPU

May be an image of 1 person and standing

THURSDAY 29th

STRENGTH:

Olympic lifting – Power Snatch complex

20 mins to build in the following complex:

1 x Snatch grip deadlift

1 x Hang snatch high pull

1 x Hang power snatch


WOD:

4 Rounds for time

50 DU / 100 SU

5 Power snatch @ 40/25kg

2 Wall walk

May be an image of one or more people and indoor

FRIDAY 30th

ENDURANCE WOD:

(45 min time cap)

Buy in:

60/40 Cals Bike / 800m run / 80/60 cal row

120 Hops over DB

100 Goblet squats

80 Down-Ups (burpee without jump)

60 DB Deadlifts 2 x 22.5/15kg

40 Push ups 

Cash out:

60/40 Cals Bike / 800m run / 80/60 cal row

May be an image of 1 person, outdoors and text that says ""I was expecting to learn how to lift weights but I've got much more" DREHAS CAMBRIOGE SINCE 2012 CrossFit DOES STAGS & AWESOME TAKES PRAOTICE"

SATURDAY 1st May

WOD:

4 Rounds for Time

5 Overhead Squats @ 40/25kg

10 Handstand Push-Ups

15 Box Jumps (24/20 in)


CORE:

Durante Core

5 Rounds for Time

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

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