Back squat program – 9 week
July 6, 2021

CrossFit programming 12.7.21

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WEEK 9 of 9 – TEST WEEK

12th – 17th July


This weeks overview: 

Monday: Back squat 1RM

Tuesday: Power snatch Technical max / heavy single

Wednesday: Gymnastic strict strength testing 

Thursday: Clean & jerk Technical max / heavy single

Friday: Benchmark retest of ‘Bex’ 

Saturday: Deadlift 1RM 

MONDAY 

STRENGTH:

Back squat testing

Build to a 1RM.

Establish a new 1 rep max in the Back squat. 


WOD:

5 x 3-minute AMRAP’s

20 Box jumps

15 Burpees

Max stepping Lunges in remaining time

1 min Rest

TUESDAY 

STRENGTH:

Power Snatch week 9

Build to a single heavy rep for the day, or aim to hit a new 1RM.


WOD:

AMRAP 12

15 Russian KB Swings 24/16kg

24 DU

200m run

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WEDNESDAY 

GYMNASTICS STRENGTH:

Strict gymnastic testing

Establish a Max Unbroken set of:

  • Strict HSPU or Max handstand hold 
  • Strict pull ups 
  • Strict T2B / knee raises

WOD:

‘Cindy’

AMRAP in 20 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

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THURSDAY

STRENGTH:

Clean & Jerk.

Build to a single heavy rep for the day, or aim to hit a new 1RM.


PARTNER WOD:

10 Rounds for Time (Split reps with a Partner)

8 Hang Cleans (50/35kg)

15 Synchro Sit ups

10 HSPU

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FRIDAY 

BIG FRIDAY

ENDURANCE WOD:

Retest from 9th October 2020

‘Bex’

AMRAP 35

50 Wall balls 9/6kg

40 Box jumps 24/20”

30 Toes to bar 

20 Deadlifts 65/50kg 

800m run OR 80/60cal Row OR 60/48cal Bike

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SATURDAY 

Benchmark Saturdays

STRENGTH:

Deadlifts

Build to a heavy single rep for the day or a new 1 rep max. 


WOD:

‘The longest mile’

4 Rounds for Time

10 Burpees

100m Run

10 Air Squats

100m Run

10 Push-Ups

100m Run

10 Sit-Ups

100m Run

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