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Crossfit Program: 20/5/19 – 26/5/19

Posted 19th May 2019 by Josh Schouten


Hold on tight this week as we start to push some 1RM and 5RM testing on you to get ready for the last week in May. We’ve been working up to this over the last 4 months. So, buckle your bootstraps and get ready for a fight. As for how to approach it we would recommend that this week you test the water and make sure you’re comfortable with heavy loads of a given movement. If not, hold tight as there will always be another time to shine.

Weekly training schedule:

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 1-2 @ 85-92%

B: Squat Clean 5 x 1-2 @ 85-92%

Every minute complete (4 minutes):

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

  • Move fast at these percentages.


5 Minutes of:

3 Thrusters 70/55

3 Power Cleans

3 Deadlifts

Rest 2 minutes

5 Minutes of:

5 Thrusters 50/35

5 Power Cleans

5 Deadlifts

5 Minutes of:

7 Thrusters 30/25

7 Power Cleans

7 Deadlifts

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


Every 2 mins complete one movement (20 minutes)

A: Bench Press 4 x 1-5 @ 20×0

A2: Ring Chin Up 4 x 1-5  @ 20×0

  • Working to a comfortable 1 with great technique, if this is new to you stick to the 5 reps or higher (your instructor will help you decide)

10 Minutes to complete:

B: DB Alternating Curl x 16 (total)

B2: Lying DB Tricep Extensions x 10


15 Minutes of:

Complete Rounds of:

Ski / Row x 15 Cal

DB Floor Press x 15

Row / Run 25 cal /  400m

Walking Lunge (weighted) x 26 steps


16 minutes of:

Min 1: Snatch High Pull, from the hang x 3

Min 2: Power Snatch x 3

Min 3: Box Jump (step down) x 5

Min 4: rest

16 minutes of:

Min 1: Power Clean, from the hang x 3

Min 2: Hang Squat Clean x 3

Min 3: Wall Ball x 10

Min 4: rest

In pairs, 3 Rounds each:

P1: Row x 500m

P2: Front Rack KB hold


Every 2 minutes complete:

A:  Split Jerk 6x 1-2 @ 85-92%

Every 2 minutes complete one movement:

B: Push Press 3 x 1-5*

*Working to a comfortable 1 with great technique, if this is new to you stick to the 5 reps or higher (your instructor will help you decide)



Station 1: 0:00-8:00

2 rounds

  1. Bike 40/25
  2. Pull Up + Ring Row 5-10 + 20

Station 2: 8:00-16:00

2 rounds

  1. Ski 30/20
  2. DB Back Steps (heavy) + Burpee – 10 each leg + 10

Station 3: 16:00-24:00

2 rounds

  1. Row 40/25
  2. DB Push Press + DU – 15 + 75

The aim is to complete the 2 rounds and has time to rest. We’re aiming for the 2 round to take roughly 5-6 minutes. Adjust movements/reps to hit these times.


Every 2:30mins:

A: Deadlift – Conventional 5 x 1-5

  • Working to a comfortable 1 with great technique, if this is new to you stick to the 5 reps or higher (your instructor will help you decide)


2 Partner Workout – 24 minutes total:

Buy in – Row 2000 Meters

Then, continue for the remaining time and complete as many rounds as possible of:

30 Hang Squat Clean 60/40

20 Russian KB Swings 32/20

15 Burpees

10 Pull Ups

400 Meter Run together.


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!