July 2015 - Reebok CrossFit PTY
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19 Jul 2015

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

Remember to keep track of your reps/weights to do your best to improve in the Squat/Press Cycle! “

Monday, July 13

In teams of three, each member working simultaneously at a different station, complete as many reps as possible in 30 minutes of:

Partner A. 200m Run or 300m Row

Partner B. Burpee Box Jump-Overs (24/20)

Partner C. Wall Balls

You may rotate stations only when the row or run is done. The team’s score is the total number of repetitions of and WBs completed.

“Coming together is a beginning, staying together is progress, and working together is success.” –Henry Ford

Tuesday, July 14

A. 15 min. to build up to a heavy complex of: Hang Power Clean + Front Squat

B. 15-12-9 reps for time of:

Hang Squat Cleans (135/95)

T2B

Wednesday, July 15

A. 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 85% 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. Four sets alternating:

  1. Walking Lunges with Dumbbells/KBs x 20 steps @ 20X0
  2. Good Mornings x 10 (from the rack if you go heavier)

Rest 60 seconds between exercises

*NOTE – “If you think the lunges will be easy, you’re not working with heavy enough weights. Make each set very challenging.” Maintain a perfect hip hinge on the good mornings.”

Thursday, July 16

A. 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 85% 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:

400m Run

21 Strict HSPUs

400m Run

15 Strict HSPUs

200M Run

9 Strict HSPUs

*Every time you break HSPUs you must immediately run 100m.

Scale Accordingly.

Friday, July 17

Benchmark Fridays (remember to write down your times/details)

A. “Jeremy”

21-15-9

OHS (95/65)

Burpees (onto 45lb plate…not the thin one…you do not need to extend at the top)

B. 3 Sets, Not For Time:

3 Rope Climbs

30-45s Hollow Hold

10 Band Pull-Aparts

Saturday, July 18

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Reebok CrossFit PTY cumple 5 Años! Es un orgullo, privilegio y placer haberlos compartido con tan distinguida comunidad. Con todo siempre, PTY! #cfptycommunity #vamospormas

We will be starting a new “Auto-Regulated” Back Squat/Press Strength Cycle. Pay close attention and write down the numbers and details of your sets/weights each week to get the most out of it!! Benchmark Fridays will continue for a few more weeks! Make sure you are writing down your times, weights, and other details.

Monday, July 6

PTY Anniversary Team WOD

In Teams of 2:

8 Rounds Total (4/4) For Time:

Partner A will perform:

10 Hang Power Cleans (choose: 155/105, 135/95, 125/85, 115/75, should NOT be easy!)

10 Burpees OTB

Partner B, simultaneously, will perform:

200m Run

1 Rope Climb (advanced Legless)

As soon as both partners are done, they may switch tasks.

Rope Climbs: in a full class we will stagger the group. Use rope in the back if you are not proficient climbing yet.

Tuesday, July 7

A. 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 80% 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. AMRAP 10 min.

30 Wall Balls (20/14)

100m Fast Farmer’s Walk (53/35)

Wednesday, July 8

A. Every 2 minutes, for 20 minutes (10 sets):

3 Snatch First-Pulls (Lift-Offs) + Snatch (Power or Full)

(“for the snatch lift-off or first-pull, you’ll emulate your snatch start, raising the barbell only to the middle of the knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift”)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1RM (the NEW one from last week! :)

B. MAX EFFORT:

1000m Row

Thursday, July 9

A. 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 80% 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. 3RFT

100 DUs

10 Muscle-Ups

Scaled 3RFT:

50 DUs

10 Body Rows

10 Dips

Friday, July 10

Benchmark Fridays (remember to write down your times/details)

A. “Helen”

3RFT

400M Run

21 KB Swings (53/35)

12 Pull-Ups

B. 3 Sets Not For Time:

6-8 Barbell Rows, Heavy

1 min. Nose&Toes to Wall Handstand Hold

20 Hollow Rocks

Saturday, July 11

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi