‘Back To The Box Program’
WEEK 2 of 5
19th – 24th April 2021
Re-introduction to CrossFit and the main movements.
This week overview:
Monday: Front squat
Thursday: Olympic lifting (Power clean)
Friday: Aerobic / Endurance
Saturday: ‘Chelsea’ Benchmark
MONDAY 19th APRIL
6 x perfect Front squats (from rack) @ tempo 21X1
(Rest 2 minutes between sets)
Looking for quality movement here, try to stick to the tempo prescribed. Look to increase the weight from last week.
20 Hang Power Cleans
20 Front Squats
20 Push Press
In 15-20 minutes, build to a perfect 6 reps @ tempo 3111
Rest for 2 mins after each set.
*No more than 80/85% effort level on your heaviest set. 1 more rep than last week, but added tempo.
Buy in: 75 DU / 150 SU
In the remaining time, AMRAP:
20 USA KB swings @ 24/16kg
15 Box jumps
10 Toes to bar / Toes to rig / Hanging knee raises / Sit ups
Min 1: 4-10 Strict pull ups / 10-15 ring rows
Min 2: 2-5 Strict HSPU / 8-12 Z-press
Min 3: 10-20 sec L-sit hang / Seated L-sit hold
‘Devil in, Devil out’
Buy in: 16 S.A Devil presses
Then, 3 rounds of:
8 Burpee to plate
12 Pull ups / ring rows
16 S.A Push press (8 each side)
Cash out: S.A 16 devil presses
Olympic lifting – Power Clean
15-20 mins to build to a Perfect single Power clean. 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.
60 Goblet lunges (30 each leg)
60 Dumbbell Snatches
60 Wall Ball Shots / Wall ball toss
60 DB deadlifts (30 each side)
Rx: 22.5/15kg DB
Every 5 minutes for 8 rounds:
500m/400m row / 30/21 cal bike / 100 DU / 50 slam balls
20 sit ups
The goal here is to be consistent on every round and ensure you have adequate rest.
EMOM for 30 minutes
15 Air Squats
Every minute on the minute for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.
Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.
If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time. Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.
3 Jumping pull ups / ring rows
6 Incline Push-Ups
9 Air Squats