November 2015 - Reebok CrossFit PTY
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Archive for: November

Box Programming for Nov. 30 – Dec. 5

Monday, Nov. 30

A. Warmup – 3 x 10 Romanian Deadlifts (RDL) with the bar

We will be doing this movement heavy on Friday, so practice here in the warmup

B. Back Squat – 5 x 5 @ 5-10# more than last week

C. Conditioning

3 rounds for times:

20 Jumping Squats, 45/35#

20 Reverse Lunges (front rack), 45/35#

20 Russian KB Swings (heavy)

*Rest 1 min.

Tuesday, Nov. 17

A. Warmup

3 rds. of:

:45 Band Pullaparts, 90 degree bend in arm with hands supinated (Tempo 2202: 2 pulling to abdomen, 2 second pause against abdomen, 2 back to start then immediately start next rep without losing tension on band) (the fourth version in this video, hands up, elbows pegged to sides)

:15 Transition

:45 L-Sit/Tuck

:15 Transition

:45 Superman Alternating Arms and Legs

:15 Transition

B. Bench Press

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 80% based off today’s heaviest single.

C. Conditioning:
5 min. AMRAP – Manmakers (row, row, pushup, burpee -> clean, push press)

 

Wednesday, Nov. 18

A. 7 x 3 Snatch First Pulls + 1 Hang Snatch 

Pull to the knees and hold for 3 full seconds, then return to ground; after hold on the third rep, instead of returning to ground, immediately finish with a full or power snatch from the knees.

B. Conditioning – for time

1k Row

800 meter Run

100 Double Unders

 

  Thursday, Nov. 19

A. Strict Pullups – 5 x 5 + :30 Shoulder Touches (max reps)

Perform a set of 5 pullups (scaling options below), then with no rest, immediately perform as many reps as possible in 3o seconds of shoulder touches with stomach facing wall (scale to noes to wall HS hold). Rest between sets as needed. Try to increase the difficulty compared to last week (e.g., heavier, more UB, slower negative, etc).

Options:

  1. Weighted – heavy but doable and UB for the 5 sets
  2. Strict – do not have to be UB but keep rests short.
  3. Strict Progression – NO jumping, kipping, etc. Slow and controlled concentric and eccentric (i.e., up and down) to build strength.

B. Conditioning:

10 min. AMRAP

3 Clean and Jerks, 135/95#

6 T2B

9 Deadlifts, 135/95#

200 meter Run

Friday, Nov. 20

A. Romanian Deadlifts (RDL) – 4 x 8 @ (2221)

Two seconds down, two second pause at the bottom, two seconds up, one second pause at the top

B. Long WOD

20 min. AMRAP

50 Wall Balls

40 Burpees

30 C2B Pullups

Saturday, Nov. 21

BOX CLOSED FOR REEBOK TOUR! SEE YOU AT PARQUE OMAR!!

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

22 Nov 2015

Box Programming for Nov. 23-28

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Box Programming for Nov. 23-28

Monday, Nov. 23

A. Back Squat – 5 x 5 @ 75-80%

B. Conditioning

4 rounds time:

24 DB Reverse Lunges (total)

48 Double Unders

Tuesday, Nov. 17

A. Warmup

3 rds. of:

:45 Band Pullaparts (Tempo 2202: 2 pulling to chest, 2 second pause against chest, 2 back to start then immediately start next rep without losing tension on band)

:15 Transition

:45 Strict T2B/Leg Lifts – keep legs as straight as possible!

:15 Transition

:45 Superman

:15 Transition

B. Bench Press

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

C. Conditioning:
5 min. AMRAP

3-6-9…

DB Push Press, 50/35#

Burpee Box Jump Overs, 24/20″

*Each round increase the reps by 3 for each movement.

Wednesday, Nov. 18

A. 7 x 3 Clean First Pulls + 1 Hang Clean

Pull to the knees and hold for 3 full seconds, then return to ground; after hold on the third rep, instead of returning to ground, immediately finish with a full clean from the knees.

B. Conditioning

2 x 1600 meter Run for best total time

*Rest 7 min.

  Thursday, Nov. 19

A. Strict Pullups – 5 x 5 + 3 Wall Walks

Perform a set of 5 pullups (scaling options below), then with no rest, immediately perform three Wall Walks. Rest between sets as needed.

Options:

  1. Weighted – heavy but doable and UB for the 5 sets
  2. Strict – do not have to be UB but keep rests short.
  3. Strict Progression – NO jumping, kipping, etc. Slow and controlled concentric and eccentric (i.e., up and down) to build strength.

B. Conditioning:

3 x 3 min. AMRAP, resting 1 min. between rounds

4 (Ring) Dips

6 C2B Pullups

8 Pistols (alt)

Friday, Nov. 20

Long WOD

For time:

50 T2B

50 Thrusters, 95/65#

50 Russian Swings (heavy)

50 Burpees

Saturday, Nov. 21

BOX CLOSED FOR REEBOK TOUR! SEE YOU AT PARQUE OMAR!!

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

19 Nov 2015

New CrossFit Level 1 Course Open!

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Reebok CrossFit PTY will be hosting a L1 CrossFit certificate course this coming January 30-31!

If you’ve always wanted to learn more about the CrossFit methodology, this is your opportunity. The two day course covers the method, terminology, fundamental movements, and how to coach them. Check out the course page for more info.

Sign up now to assure your spot!

15 Nov 2015

Box Programming for Nov. 16-21

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Box Programming for Nov. 16-21

Monday, Nov. 16

A. Front Squat – True 1RM

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

 

B. Squat “Grace”

30 Squat Clean and Jerks, 135/95#

For time.

Tuesday, Nov. 17

 

A. Warmup

3 rds. of:

:45 Band Pullaparts

:15 Transition

:45 Strict T2B/Leg Lifts – keep legs as straight as possible!

:15 Transition

:45 Ring Support

:15 Transition

B. 1RM Bench Press

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

C. Conditioning:
5 min. AMRAP Burpee Pullups

Wednesday, Nov. 18

A. Deadlift – True Postural 1RM (no catbacks!)

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

 

B. Conditioning – Max Efforts

 

Run 1200 – 800 – 400 meters

*Rest 1:1

**This is a repeat – check your previous times and try to beat them! Each effort is maximal.

Thursday, Nov. 19

 

 

A. 2 x 1 Hi-Hang Power Snatch + Overhead Squat

Receive the power snatch with good overhead position and pause; then without standing up, perform an overhead squat and repeat.

B. Conditioning:

21-15-9

Dips

Box Jumps, 30/24″

Friday, Nov. 20

A. Team WOD

In teams of two, with one person working at a time, perform the following for time:

150 Russian KB Swings

125 Wall Balls

100 Double Unders

75 T2B

50 Burpees-over-Partner*

*Partner should be in a good plank (body straight, no sagging or raising of hips). Switch as needed to maintain plank.

Saturday, Nov. 21

 

BOX CLOSED FOR REEBOK TOUR! SEE YOU AT PARQUE OMAR!!

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

08 Nov 2015

Box Programming for Nov. 9-14

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Box Programming for Nov. 9-14

Monday, Oct. 19

A. Front Squat

Dropping back to 90% Recall/review your numbers!

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 90% based off today’s heaviest single.

B. For time:

21-15-9

Deadlifts, 205/135#

Box Jumps, 24/20″

C2B Pullups

Tuesday, Oct. 20

3 rounds for time:

Run 400 m

21 Burpees

12 Thrusters, 95/65#

 

Wednesday, Oct. 21

A. Warmup

:50 Practice of Forward Roll from Noes to Wall Handstand

:10 Transition

:50 Superman

:10 Transition

B. E.M.O.M. – 15 min.

Station 1 – :30 Strict (Ring) C2B Chinups, 1 sec. pause at top*

Station 2 – :30 Strict Ring Dips, 1 sec. pause at top

Station 3 – :30 Pistols

*Scale to Ring Rows or Bar Rows (still with pause)

Rest the remainder of each :30.

Thursday, Oct. 22

 

Deadlift

Dropping back to 90% Recall/review your numbers!

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 90% based off today’s heaviest single.

B. Intervals
4 min. Max Calorie Row

Rest 4 min.

3 min. Max Rep Double Unders

Rest 3 min.

4 min. Max Calorie Row

*Maximal efforts!*

Friday, Oct. 23

A. Warmup – Mobility

  1. Couch Stretch, 2 min./leg
  2. Partner Internal Rotation Stretch, 2 min./person

B. 6 x 3 Behind-the-Neck Sn-Grip Push Press + 1 OHS (3 sec pause in the bottom)
**mobilize between sets!!!**

C. For time:

75 Hang Squat Clean DB Thrusters

*Every minute on the minute, starting at 0:00, perform 3 Burpees

Saturday, Oct. 24

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