‘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’
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
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
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
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
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
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