CrossFit Programming 3.22.2021-3.26.2021

Monday

SWOD
Back Squat
- 5 sets x 5 reps @ 60%+20lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Back Pause Squats
- 5 sets x 1 rep
* Complete a set every 90 seconds *

WOD

Every 5 mins (3 sets)
10 Power Cleans (155/105)
20 Strict Handstand Push-Ups
10 Power Cleans (155/105)

Accessory

***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Tuesday

WOD
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

Accessory
4 Rounds
7 Single Dumbbell RDL’s (each side - moderate weight - hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)

2 minute Couch Stretch (each side)

Wednesday

SWOD
12 mins to establish Heavy Single Snatch

WOD
For Time:
75/60 Calorie Echo Bike
45 Deadlifts (225/155)

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Thursday

SWOD
Bench Press
- 5 sets x 2 reps @ 85% 1RM Bench Press
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *
Deadlift
- 5 sets x 2 reps @ 85% 1RM Deadlift
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *

WOD
Every minute on the Minute (10 minutes)
10 Bar Facing Burpees

Accessory
1 min Corpse Pose
30-sec twisted cross (each side)
1 min bicep wall stretch (each side)

The Reek of Desperation (optional for athletes resting for Open workout)

Row
600m at 6min test (or fast) pace, Rest 90sec,
200m at 1min test (or sprint) pace, Rest 3min,
500m at 6min test (or fast) pace, Rest 75sec,
175m sprint at 1min test pace, Rest 3min,
400m at 6min test (or fast) pace, Rest 60sec,
150m sprint at 1min test pace, Rest 3min,
300m at 6min test (or fast) pace, NO REST,
125m sprint at max effort
Total: 2450m

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