December 2015 - Reebok CrossFit PTY
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Archive for: December

Monday, Dec. 28

A. Back Squat – 5 x 3 @*

*If you were NOT able to complete all five reps for all five sets last week, increase the load by 5-10 lbs. If you did complete all sets, then increase the load by 10-20lbs. Women AT LEAST 5, men AT LEAST 10.

**Sets across – use same weight for all sets!**

B. Conditioning

“Christmas Sweat”

For time:

800m Run 

50 Wall Balls

30 Burpees

400m Run

40 Wall Balls

20 Burpees

200m Run

30 Wall Balls

10 Burpees

Tuesday, Dec. 29

A. Warmup

3 rds. of:

:45 Strict C2B Chin-Ups, 2 sec pause at the top (chest should be in contact with bar – scale with ring/bar rows)

:15 Transition

:45  Tuck Rock – start in a hollow (low back flat on ground!!), pull knees to chest as you sit up, arms straight out in front, point your toes, rock. Lower back stays flush to the ground at all times! No driving up with the arms. Progression: tuck hold.

:15 Transition

:45 Glute Bridge Hold (with Band)

:15 Transition

B. Bench Press: 3×5 @ 75%

C. Conditioning:

21-15-9

KB Swings (53/35)

T2B

*9 min. time cap*

Wednesday, Dec. 30

A. 4 x 1 Snatch First Pull + Hang Snatch

Pull to directly in front of the knees and pause for a full three seconds, then immediately perform a hang squat Snatch from that position

B. 4 x 1 Snatch

Apply part A – and the pulls/hang from the last few weeks! – to your full Snatch. Work up to a heavy but technically sound single.

C. Conditioning 

4 Sets For Times, resting 1:1 (max efforts each!!)

200m Sprint

50 Double Unders

Thursday, Dec. 31

OPEN BOX 6:00AM-2:00PM

“The Final Countdown”

1-2-3-4-5-6-7-8-9-10 Heavy Power Cleans (185/125)

20-18-16-14-12-10-8-6-4-2 Over the Barbell Burpees

*if you choose not to go heavy on the Power Cleans, then double the rep scheme on them (2-4-6-8…)

This should go like this: 1 Power Clean, 20 OTB Burpees, 2 PCs then 18 OTBBs, 3 PCs then 16 OTBBs… and so on.

Friday, Jan. 1

Box Closed –

Happy New Year!!! We hope 2016 finds you inspired to have your fittest year yet!!

Much love , blessings, & wellness to our #cfptycommunity – The CFPTY Crew 

Saturday, Jan. 2

Come in and make up a WOD from the week, or work on a skill!

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

20 Dec 2015

Box Programming for Dec. 21 – 26

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Box Programming for Dec. 21 – 26

Monday, Dec. 21

A. Back Squat – 5 x 5 @ 5# more than last week

*Last week for 5 x 5*

**Sets across – use same weight for all sets!**

B. Conditioning

For time:

500 meter Row

50 Wall Balls

50 Double Unders*

*Scaling Option: 50 Burpees

 

Tuesday, Dec. 22

A. Warmup

3 rds. of:

:45 Strict C2B Pullups, 2 sec pause at the top (chest should be in contact with bar – scale with ring/bar rows)

:15 Transition

:45 Tuck Crunch – start in a hollow (low back flat on ground!!), pull knees to chest as you sit up, then lower back down to hollow. Lower back stays flush to the ground at all times!

:15 Transition

:45 Glute Bridges

:15 Transition

 

B. 1RM Bench Press: Re-test

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:

21-15-9

Burpees

T2B

*9 min. time cap*

 

Wednesday, Dec. 23

A. 4 x 1 Clean First Pull + Hang Clean

Pull to directly in front of the knees and pause for a full three seconds, then immediately perform a hang squat clean from that position

B. 4 x 1 Clean

Apply part A – and the pulls/hang from the last few weeks! – to your full cleans. Work up to a heavy but technically sound single.

C. Conditioning – Run Test

 

1600 meter Run for time

  Thursday, Dec. 24

“Jack” – 20 min. AMRAP

10 Push Press, 115/75#

10 KB Swings, 53/35#

10 Box Jumps, 24/20″

Friday, Dec. 25

Closed – Merry Christmas!!!

 

Saturday, Dec. 26

Come in and make up a WOD from the week, or work on a skill!

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

13 Dec 2015

Box Programming for Dec. 14 -19

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Box Programming for Dec. 14 – 19

Monday, Dec. 14

A. Warmup – 2 x 10 Romanian Deadlifts (RDL) with the bar

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

**Sets across – use same weight for all sets!**

C. Conditioning

8 min. AMRAP

5 – 10 – 15…

Wall Balls, 20/14#

Russian KB Swings

*Continue increasing reps by multiples of 5 each round (20 – 25 etc.)

 

Tuesday, Dec. 15

A. Warmup

3 rds. of:

:45 Reverse Snow Angels (3131) – slow and controlled, three up, one second pause at the top, three down, one second pause at the bottom. Do not touch ground with hands, and squeeze shoulder blades throughout!

:15 Transition

:45 Tuck Crunch – start in a hollow (low back flat on ground!!), pull knees to chest as you sit up, then lower back down to hollow. Lower back stays flush to the ground at all times!

:15 Transition

:45 Arch Rocks

: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 90% based off today’s heaviest single.

C. Conditioning:

6 min. AMRAP

20 Double Unders

10 Burpee Pullups

Wednesday, Dec. 16

A. 6 x 1 Snatch First Pull + 1 Snatch Second Pull + 1 Snatch Clean (front of knee)

Pull to the knees and hold for 3 full seconds, then pull to the power position and hold for 3 full seconds, then lower the bar to the hang directly in front of the kneecap and hold for the 3 full seconds; then finish with a hang snatch directly from in front of the knee.

B. Conditioning – for run times 

2 x 800 meter Run

*Rest:work 3:2 (rest 1.5 what you ran)

**Max efforts! Both should be run all out.

  Thursday, Dec. 17

A. Strict Pullups – 6 x 3 + :30 Strict HSPU

Perform a set of 3 pullups (scaling options below), then with no rest, immediately perform as many reps as possible in 3o seconds of strict HSPU. Rest between sets as needed. Try to increase the difficulty on the pullups compared to last week (e.g., heavier, more UB, slower negative, etc).

Options:

Weighted – heavy but doable and UB for the 6 sets
Strict – since there are less reps, try to do these more UB than the last two weeks
Strict Progression – NO jumping, kipping, etc. Slow and controlled concentric and eccentric (i.e., up and down) to build strength.

B. Conditioning:

4 rds. for time

6 (Ring) Dips

9 Shoulder to Overhead, 115/75#

12 T2B

15 Box Jumps, 24/20″

 

Friday, Dec. 18

A. Romanian Deadlifts (RDL) – 4 x 6 @ (1111)

One second down, one second pause at the bottom, one seconds up, one second pause at the top. Use heavier load than last weeks but not so much that it becomes a sloppy partial deadlift instead of a true hip hinge RDL

B. Conditioning

1000 meter Row

50 Overhead Squats, 45/35#

30 Power Cleans, 135/95#

 

Saturday, Dec. 19

Come in and make up a WOD from the week, or work on a skill!

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

06 Dec 2015

Box Programming for Dec. 7 – 12

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Box Programming for Dec. 7 – 12

Monday, Dec. 7

A. Warmup – 2 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

5 min. AMRAP – DB Complex

Hang Squat Clean (above the knee)

L. Reverse Lunge

R. Reverse Lunge

Push Press

Tuesday, Dec. 8

CLOSED – Happy Mother’s Day!!

 

Wednesday, Dec. 9

A. Warmup

3 rds. of:

:45 Band Pullaparts, arms straight with hands supinated (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) (the second version in this video, arms straight out in front with palms up pulling to sternum)

:15 Transition

:45 L-sit (progression Tuck Hold) – try go hold more UB than last week

:15 Transition

:45 10 Superman Alternating Arms and Legs + Superman Hold the remaining time (10 total, 5 each side)

: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 85% based off today’s heaviest single.

C. Conditioning:

6 min. AMRAP

3 – 6 – 9…

Burpees

C2B Pullups

*continue increasing reps in multiples of three (12 – 15 – 18 etc.)

 

  Thursday, Dec. 10

A. 6 x 1 Clean First Pull + 1 Clean Second Pull + 1 Hang Clean (front of knee)

Pull to the knees and hold for 3 full seconds, then pull to the power position and hold for 3 full seconds, then lower the bar to the hang directly in front of the kneecap and hold for the 3 full seconds; then finish with a hang clean directly from in front of the knee.

B. Conditioning – for run times and pullup reps

4 x 400 m Run

*Rest 1:1

Friday, Dec. 11

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. Moderately heavy weight but not so much that it becomes a sloppy partial deadlift instead of a true hip hinge RDL

B. Conditioning

 

30 Cal Row

30 Box Jumps, 24/20″

30 Squat Clean Thrusters, 95/65#

30 Double Unders

 

Saturday, Dec. 12

Come in and make up a WOD from the week, or work on a skill!

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