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Crossfit Program – 29/04/2019 to 5/5/19

Posted 28th April 2019 by Josh Schouten


It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM’s (Every minute on the minute, or there abouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this:

Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.

Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Upper body with set workloads to achieve in a time period

Saturday: Team and Partner workouts grab a partner and suffer together

Sunday: testing workouts and names WODs.

When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).

1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.

Let’s get stuck in and reap the rewards. Remember, consistency is key.


Every minute complete (8 minutes):

A: Power Clean 4 x 4 @ 70-75%

B: Squat Clean 4 x 2 @ 70-75%

Every minute complete (4 minutes):

C: Back Squat w/ heel wedge 4 x 2 @ 70-75%

  • Move fast at these percentages.


3 Minutes of:

5 Thrusters

5 Burpees

Rest 2 minutes

3 Minutes of:

5 Power Cleans

5 Burpees

Rest 2 minutes

3 Minutes of:

5 Front Squats

5 Burpees

Rest 2 minutes

3 Minutes of:

5 Deadlifts

5 Burpees

Scale up or down on this one. Use a weight that you can work through the 4 rounds at a steady unbroken pace.


Every 2 mins complete one movement (20 minutes)

A: Bench Press 5 x 2 @ 20×0

A2: Ring Chin Up 5 x 2  @ 20×0

10 Minutes to complete:

B: DB Alternating Curl x 16 (total)

B2: Lying DB Tricep Extensions x 10


14 minutes of:

15 Cal Bike

Cindy x 2 Rounds

15 cal Row

Devils Press x 8

*Aim for 4 rounds


Min 00:00 – 17:00

Every 3 mins – 5 rounds

Front Squats x 5 (build ea round)

Burpee Over the Bar x 10

Rest 2 min

Min 17:00 – 34:00

Every 3 mins – 5 rounds

Push Press x 5 (build each round)

Front Rack Back Step x 12-16

Min 34:00 – 44:00

Every 2 min – 5 Rounds

Box Jump x 5-10

AKB Swing x 10-15


Every 90 seconds complete:

A:  Split Jerk 5 x 3

Every 90 seconds complete one movement:

B: Push Press x 8 @ 30×0

B2: Ring Row x 8


20 minutes of:

3 rounds:

Ski Erg x 15cal

Over the Box Burpee x 8

Rest 2 minutes after each round.

3 Rounds

Row x 15 Cal

DB Snatch x 8 each arm

The remainder of the time:

Run 400

1 Lap Seal Walks



Every 2:00mins:

A: Deadlift – Conventional 5 x 5,4,3,2,1 working to a comfortable 1


Making a return by request!

Saturday’s Partner Workout – 30 minutes to complete rounds of:

100 x Cal Row

100 x DL (avg of 3 peoples body weight)

100 x WallBall

100 x Depth Press Ups

100 x Over the box Burpees

100 x Pull Ups (strict)

100 x  Wall Balls

100 x Cal Bike

In teams of 3. One partner working. Max 25 reps before changing.


Part A:

Every 4 minutes complete:

4 x 400m Sprints

Your score is the average time it takes. I.e. record all 4 efforts and divide by 4 to get an average.

Rest 10 minutes (active stretching and set up for part B

Part B:

20 minutes AMRAP

Select Cardio Equipment

After every 4 minutes complete:

3 Rounds of:

10 DB Push Press (medium)

10 Russain Kb Swings (medium)

Start on your piece of cardio equipment.

Your score is the distance made over the 20 minutes.

Please do make sure if you are recording this you take note if you use the arch wall or the flat targets on the rig. There is a big difference here!

These wods will be coming back around in a roughly 3-month cycle. Please record if you are looking at comparing!