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CrossFit programming 3.5.21
May 2, 2021
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CrossFit programming 17.5.21
May 16, 2021

CrossFit programming 10.5.21

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‘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’

May be an image of 1 person and indoor

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

May be an image of one or more people, biceps and indoor

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)

May be an image of 1 person, biceps and standing

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 

May be an image of one or more people, people standing and indoor

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

May be an image of text that says "CrossFit STAGS FORGING ELITE FITNESS IN CAMBRIDGE SINCE &DOES 2012 FIT! 10"

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

May be an image of one or more people and indoor

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

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