NEW PROGRAMMING BLOCK

WEEK 1 of 5 

12th – 17th April 2021 

Re-introduction to CrossFit and the main movements.  

Welcome back! 😃

Thank you all so much for supporting the gym and being so loyal.

We’ll be once again gradually building back into the more complex movements over the coming weeks, but starting with the basics again to refresh the memory & get back into regular training. Similar to last July after 4 months off, we will progressively build back into a more complete CrossFit program to avoid injury and familiarise ourselves with the movements again. 

Everyone had a different situation over lockdown – some had plenty of kit to maintain fitness levels, others just 1 KB or DB. So, it’s super important that we make sure all the basic movements are dialled in again, first to ensure no one gets injured, and also that everyone stays safe. 

This will be a 5 week ‘Return to CrossFit’ block. This week overview: 

Monday: Front squat 

Tuesday: Deadlift & Overhead pressing 

Wednesday: Gymnastics  

Thursday: Olympic lifting (Snatch & C&J) 

Friday: Aerobic / Endurance  

Saturday: Pull strength & Core

Have a great week and we hope you love being back in the gym.

MONDAY 12th APRIL

STRENGTH:

Front squats

4 sets.

7 x perfect Front squats (from rack) @ tempo 31X1 

(Rest 90-120 seconds between sets)

Looking for quality movement here, weight not important this week.

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WOD:

5 rounds for time

20 Single arm Overhead stepping lunges @ 22.5/15kg DB

40 DU

5 Thrusters @ 40/25kg 

TUESDAY 13th

STRENGTH:

Conventional Deadlifts + Strict DB press

In 15 minutes, build to a perfect 5 reps*

After every set of deadlifts, perform 6-8 single arm DB/KB strict press on each side.

(15 mins)

*No more than 80% effort level on your heaviest set.

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WOD:

For Time: 

30-20-10 

STOH 

Burpees

Hang power cleans  

Rx: 40/25kg  

WEDNESDAY 14th 

STRENGTH:

Gymnastics

EMOM 12

Min 1: 30 seconds max strict pull ups or Ring rows 

Min 2: 15-30 seconds Handstand hold / Pike HS hold / DB Z-press hold

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WOD:

Three x 4 min AMRAP’s  

AMRAP in 4 minutes 

10 DB snatch 22.5/15kg  

10 Up/Downs 

Rest 2 minutes 

Then, AMRAP in 4 minutes 

10 Single arm DB deadlift (5 each side) 22.5/15kg  

10 Box jumps  

Rest 2 minutes 

Then, AMRAP in 4 minutes 

10 Weighted Box Step Ups (24/20 in) 

10 Single arm DB push press 22.5/15kg (5 each arm) 

Complete all three parts of the workout with a running clock, including the 2 minutes between each. 

THURSDAY 15th 

STRENGTH:

Olympic lifting – Power snatch

15-20 mins to build to a Perfect single Power snatch. Use this time to work technique and not worry about how much weight is on the bar. Not a max effort, only good reps! As soon as form starts to deteriorate, then that’s your weight for the day.

Record weight lifted on Zen Planner for future reference.   

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WOD:

AMRAP 18

15 Russian KB swings

12 Wall ball toss

9 Power snatch @ 50% of weight established in strength section. 

3 Wall climb

FRIDAY 16th 

WOD:

Aerobic / Endurance workout 

AMRAP 30* 

Max metres Bike / Row / Double Unders/SU / Slam balls 

*every 3 minutes starting on 0:00 perform: 

12 air squats 

6 single arm Devils presses 22.5/15kg (1 each side)

SATURDAY 17th

STRENGTH:

Pull strength & Core

EMOM 15

Min 1: 10-12 Ring rows / Barbell Bent over rows 

Min 2: 30 seconds of prone ‘A-T-Y’ 

Min 3: 10-12 Weighted sit ups 

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WOD:

“Classic Chipper” 

For time: 

60 Box jumps  24″/20″

50 Sit ups 

40 S.A DB hang power cleans 22.5 / 15kg  

30 Burpees 

20 Shoulder to Overheads 40/25kg  

Complete all reps before moving on to the next movement.