‘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
Tuesday: Deadlift
Wednesday: Gymnastics
Thursday: Olympic lifting (Power clean)
Friday: Aerobic / Endurance
Saturday: ‘Chelsea’ Benchmark
MONDAY 19th APRIL
STRENGTH:
Front squats
4 sets.
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.
WOD:
“Sky Hook”
For Time-
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx: 40/30kg
TUESDAY 20th
STRENGTH:
Conventional Deadlifts
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.
WOD:
AMRAP 15
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
WEDNESDAY 21st
STRENGTH:
Gymnastics
E2MOM 12
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
WOD:
‘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
@ 22.5/15kg
THURSDAY 22nd
STRENGTH:
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.
WOD:
For Time
60 Goblet lunges (30 each leg)
60 Dumbbell Snatches
60 Wall Ball Shots / Wall ball toss
60 Push-Ups
60 DB deadlifts (30 each side)
Rx: 22.5/15kg DB
FRIDAY 23rd
ENDURANCE WOD:
Every 5 minutes for 8 rounds:
500m/400m row / 30/21 cal bike / 100 DU / 50 slam balls
10 burpees
20 sit ups
The goal here is to be consistent on every round and ensure you have adequate rest.
SATURDAY 24th
WOD:
‘Chelsea’
EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
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.
Beginner Option:
3 Jumping pull ups / ring rows
6 Incline Push-Ups
9 Air Squats