CrossFit Reality – CrossFit

Program A


Back Squat (4×5 @ 75% of 1RM Goal)

Set a 1RM goal for this cycle 4×5 Back Squat, @ 75/80/90/100% of 1RM Goal (Goal = 103-105% of 1RM)

Week to week (4×5, 3×3, 2×2, 1×1)”


Metcon (Time)

Partner WOD

4 Rounds

300m run

18/15 cal ride

12 Squat cleans, 135/95

Partner A Runs; Partner B rides. Partners switch. When both runs/rides are done, move on to Squat cleans and go 1 for 1 (6 each). Partners may switch who runs/rides first each round.

Program B

Power Position Power Snatch (5×2 @ 60%)

Power snatch from position 1 (power position)


Clean and Jerk (4×1 @ 85%)

Booty Strong

Barbell Hip Thrust (Pyramid 1×10, 1×8, 1×6, 1×15)

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position
Increase weight each round. For the last set drop to starting weight.

Goblet Squat (3×12 AHAP)

Kettlebell deadlift (2×15, AHAP)

Pull a single kettlebell from the floor to hip high. Kettlebell should begin below directly below your hips with feel at shoulder width apart.

Back Extension (2×20)

Lie facing down on the GHD. Maintain a straight spine and descend. Keep a tight spine and bring yourself to parallel

Accessory Work

Metcon (No Measure)

3 Rounds

10 OH walking lunge

:30s isometric back ext