‘Back To The Box Program’

WEEK 4 of 5 

3rd – 8th May 2021 

Re-introduction to CrossFit and the main movements.  

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This week overview: 

Monday: Back squat 

Tuesday: Sumo Deadlift 

Wednesday: Gymnastics

Thursday: Olympic lifting (Clean)

Friday: Aerobic / Endurance WOD

Saturday: Push/Pull

MONDAY 3rd MAY

STRENGTH:

Back squats

15-20 mins

Build to a moderate/heavy 5 Back squats @ tempo 21X1 

(Rest 2 minutes between sets)

Looking for quality movement here, try to stick to the tempo prescribed.

Not a 5RM.

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WOD:

4 Rounds for time

5 Thrusters @ 40/25kg 

10 Front rack stepping lunges @ 40/25kg  (5 each side)

20 Box jumps 

TUESDAY 4th

STRENGTH:

Sumo Deadlifts 

15-20 minutes to build to a perfect 6 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.

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WOD:

AMRAP in 15 minutes

50 DU / 100 SU

12 Russian KB swings 24/16kg 

9 Sit ups

12 Single arm Dumbbell Push Presses 

WEDNESDAY 5th

STRENGTH:

Gymnastics

SKILL EMOM 12

Min 1: 4-10 Kipping pull ups / 10-15 Jumping pull ups / ring rows

Min 2: 2-5 Kipping HSPU / 8-12 DB push press 

Min 3: 10-12 Hanging knee raise / Toes to bar / Toes to KB

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WOD:

3 min AMRAP x 6

6 Burpees

6 KB/DB S.A Hang Power Snatch

12 Air Squats

1 min Rest

(23 mins total including rest)

You have 3 minutes to complete as many reps as possible with in the 3 minute window working through 6 Burpees, 6 KB/DB single arm hang P.Snatch and 12 Air Squats.

Once 3 minutes is up you will rest for 1 minute before repeating for 6 rounds

Score – Total reps completed

THURSDAY 6th

STRENGTH:

Olympic lifting – Power Clean complex

15-20 mins to build in the following complex:

1 x Clean grip deadlift

1 x Hang Clean high pull

1 x Hang power clean 

1 x Push jerk

*Use this as a primer for the WOD

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WOD:

5 rounds for time-

5 power cleans @ 70/47.5kg 

25 Push ups 

FRIDAY 7th

ENDURANCE WOD:

Modified ‘Bex’

AMRAP 35

50 Wall balls / Wall ball toss

40 Box jumps

30 Sit ups

20 Double DB deadlifts 2 x 22.5/15kg 

60/40 Cals Bike / 800m run / 80/60 cal row

SATURDAY 8th

STRENGTH:

Every 3 mins for 5 rounds perform-

2 Renegade rows each arm 

4 Strict HSPU

6 Strict pull ups

8 Hand release push ups 

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WOD:

For Time-

10-9-8-7-6-5-4-3-2-1 Snatch @ 40/25kg

10 Burpees