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Crossfit Program: 13/5/19 – 19/5/19

Posted 12th May 2019 by Josh Schouten


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 (10 minutes):

A: Power Clean 5 x 3 @ 75-80%

B: Squat Clean 5 x 2 @ 75-80%

*Focus on speed of movement!

Every minute complete (4 minutes):

C: Back Squat w/ heel wedge 4 x 2 @ 75-80%

  • Move fast at these percentages.


5 Minutes of:

7 Thrusters 40/25

20 Cals Monostructural

Rest 2 minutes

5 Minutes of:

5 Power Cleans 50/35

15 Cals Monostructural

Rest 2 minutes

5 Minutes of:

3 Front Squats 60/35

10 Cals Monostructural

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:

Buy in: 50 Wall Balls

10 x Burpee Box Jumps Overs

20 x Calories Monostructural


4 Rounds

Every 5 mins

5 x Back Squats

10 x DB Thruster

200m x Row / Run / Bike

Rest 5 Mins

4 Rounds

Every 3:30 mins

5 x Bench Press

10 x BB / DB Push Press

50 x DU

Rest 5 Mins

3 Rounds:

Run 400m

1 Lap seal walk /  60 seconds Plank

Rest 2 mins after each round


Every 2 minutes complete:

A:  Split Jerk 6 x 2-3

Every 90 seconds complete one movement:

B: Push Press 4 x 6 @ 30×0

B2: Horizontal Ring Row 4 x 8


18 Minutes

Min 1: 3 x Cleans

Min 2 12 x Box Jumps

Min 3 14 x Wall Balls


Every 2:00mins:

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


2 Rounds in teams of 2, for 24 minutes. 

12 Burpees

12 Thrusters

12 Burpees

12 Power Cleans

12 Burpees

12 Push Press

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Front Squat

Once 2 rounds are complete, Row / Bike / Ski 15 cal intervals for the remainder of the time.


Filthy Fifty – minus the back extensions

Complete and record your time:

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press (45/35 lb)
  • 50 Wall Balls (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

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!