Box Programming for July 20 to 25 - Reebok CrossFit PTY
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Box Programming for July 20 to 25

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Box Programming for July 20 to 25

Box Programming for July 20 to 25

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Monday, July 20

Invictus “Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600m Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Chin-Ups
8 Dips (Ring/Matador/Box)
12 Push-Ups
16 Air Squats
immediately followed by…
1600m Relay Run (alternating 400 meters)
*scale accordingly, TIME CAP: 40min.

Tuesday, July 21

BACK SQUAT
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds). 3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. For Time:
150 KB Swings (53/35)
*every stop 10 Burpees
Wednesday, July 22

PRESS
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds). 3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

For Time:
30-20-10 Toes to Bar
90-60-30 Double Unders

Thursday, July 23

Chipper, For Time:

50 Cal Row
30 Power Cleans (115/75)
30 Wall Balls
30 Box Jumps
20 Power Cleans (135/95)
20 Wall Balls
20 Box Jumps
10 Power Cleans (155/115)
10 Wall Balls
10 Box Jumps

Friday, July 24
Benchmark Fridays (remember to write down your times/details)

A. “Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

B. Three sets of:
45-60s Face-Down Chinese Planks
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
12-15 Band Pullaparts
Rest 30 seconds
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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