January 2016 - Reebok CrossFit PTY
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24 Jan 2016

Box Programming, Jan. 25 – 30

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Monday, Jan. 20

A. Back Squat – 20 RM @ 65% of 1RM

We will be starting a 20 rep max back squat program today. This is a single unbroken set of 20, meaning that you can’t re-rack the bar, but you can rest with the bar in the back rack. This method of training requires a slightly different approach: take your time and breath between reps. Pausing after the first ten, or after every five or so, are common strategies. Just get all 20 without reracking the bar!

B. Conditioning

30-20-10

Russian KB Swings (heavy)

Burpees

Tuesday, Jan. 26

A. Warmup – rotate between the three in any order

(1) 3 x 10 Bar Rows (1311) – full three second pause at the top! Bar should be in contact with chest.

(2) 2 x 1:00 Side Plank (each side)

(3) Practice MU transition on low rings with band – this is for EVERYBODY. For people who are far from muscle ups, you will improve your pulling mechanics/shoulder position; people who already have muscle ups will find their transitions much more efficient and can start working towards strict MU with this transition drill.

B. Bench Press: 5 x 3 @ +5# more than last time

C. Conditioning:

6 min. AMRAP

10 C2B Pullups

10 Box Jumps, 24/20″

Wednesday, Jan. 27

A. Barbell Cycling – 5 x 3 Full Clean + 3 Jerk

Three Cleans received in a squat in a row, and *then* three Jerks in a row without dropping the bar. Light load, the idea is to practice cycling reps with efficient mechanics.

B. Conditioning 

In teams of 3, complete a 20 min. AMRAP of:

Station 1: 400 m Run

Station 2: Row for calories

Station 3: Double Unders

Teams must rotate when the person running completes the 400 meters; rotate in the same order throughout the WOD. The team’s score is calories and DUs (e.g., 220 calories/571 DUs)

Thursday, Jan. 28

A. C2B Pullup or Chinup Progression

6 sets of 8, :50 rest between sets

*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.

**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).

B. Death by Push Press

Every minute on the minute, perform a set of Push Press – start with 5 reps and add 2 each minute (5 – 7 – 9, etc.) Weight options: 135/95, 115/75, 95/65, etc. Use a weight that lets you get at least through the round of 11.

C. Cashout

3 sets of: 4 x 3 Hollow Rocks + 3 V-ups

Scale appropriately to ensure that your low back is *always* in contact with the floor throughout the complex.

Friday, Jan. 29

A. 4 x 4 Deadstop Deadlifts + 4 TNG Deadlifts

This is 4 Deadlifts performed one by one (full stop at the bottom) followed immediately by 4 touch and go Deadlifts. The goal here is to learn the difference between the two styles of deadlift – that is, how to maintain tension and a straight back coming off the floor, and how to move the bar efficiently for reps (e.g., keeping the bar close, loading the hamstrings, etc). Weight is moderate: enough that it’s not trivially easy coming off the floor, but not so much that eight reps crush you. If your posture is excellent in both styles of DL according to the coaches, you may go moderately heavy.

B. Conditioning

3 rds for time

15 DB Thrusters

15 Burpees Over the Bar

200 m Run

Saturday, Jan. 30

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

17 Jan 2016

Box Programming, Jan. 18 – 23

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Monday, Jan. 18

A. Back Squat – 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. Conditioning – for time

30-20-10 T2B

10-20-30 Wall Balls

 

Tuesday, Jan. 19

A. Warmup – rotate between the three in any order

 

(1) 3 x 10 Ring Rows (1311) – full three second pause at the top!

(2) 3 x :40 Side Plank (each side)

(3) Practice MU transition on boxes – if you could do them last week, aim to hit a few more reps in a row. If they were out of reach, practice the negative (lowering) on the dip and lowering the forearms to the boxes with control.

B. Bench Press: 5 x 3 @ +5# more than last time

C. Conditioning:

5 min. AMRAP – Burpee Box Jumps

*Compare score with previous attempts!*

 

Wednesday, Jan. 20

A. Barbell Cycling – 5 x 3 Full Snatch

Three Snatches received in a squat without dropping the bar. Light load, the idea is to practice cycling reps with efficient mechanics.

B. Conditioning 

3 person relay – 25 min. AMRAP of 300 m Rows

Partners rotate rowing 300 meters while the other partners rests. All out *sprints*!!

Thursday, Jan. 21

A. C2B Pullup or Chinup Progression

5 sets of 8, 1 min. rest between sets

*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.

**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).

B. “Strict Press Biathlon”

800 Meter Run

21 Unbroken* Strict Press (115/75)

800 Meter run

18 Unbroken* Strict Press

800 Meter run

15 Unbroken* Strict Press

*200 Meter run penalty must be completed any time the strict press is broken

Friday, Jan. 22

Teams of 3, with one partner working at each station. May rotate when desired, but all must rotate at the same time. Complete between the three:

150 Deadlifts, 255/165#

300 Burpees

600 Double Unders

Saturday, Jan. 23

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

11 Jan 2016

Box Programming, Jan. 11 – 16

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Monday, Jan. 11

A. Back Squat – 7 x 1

B. Conditioning

 

For time:

800 m Run

50 KB Swings, 53/35

40 Reverse Lunges, 53/35 (alt)

400 m Run

40 KB Swings

30 Reverse Lunges

200 m Run

30 KB Swings

20 Reverse Lunges

Tuesday, Jan. 12

A. Warmup

3 rds. of:

:30 Flexed Arm Hang (chin-up grip) – hold your chest in contact with the bar, squeezing shoulder blades, accumulating sets during the :30 trying to hold as long as possible.

:15 Transition

:30  Hollow  Hold – hold Hollow for 5 seconds, then roll in one direction to an Arch and hold for 5 seconds. Roll back the way you came and hold the Hollow for 5, then roll the other way and hold the Arch for 5. Continue this back and forth for the :45.

:15 Transition

1:30 Muscle Up Transition on boxes (practice)

:15 Transition

B. Bench Press: 3×5 @ +5# more than last time

C. Conditioning:

5 min. AMRAP

3 – 6 – 9…

Burpees

DB Thrusters

*continue with multiples of 3 (12 – 15…)

 

Wednesday, Jan. 13

A. Barbell Cycling – 5 x 4 Power Clean and Jerk

Power Clean *and* Jerk four times. Light load, the idea is to practice cycling reps with efficient mechanics.

B. Conditioning 

 

2 person relay – 25 min. AMRAP of 400 m Runs

Partners alternate running 400 meters while the other partner rests.

Thursday, Jan. 14

A. C2B Pullup or Chinup Progression

7 sets of , 1 min. rest between sets

*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.

**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).

B. Conditioning 

25 T2B

25 Push Press, 95/65#

50 Double Unders

20 T2B

25 Push Press

40 DU

15 T2B

15 Push Press

30 DU

Friday, Jan. 15

Teams of 3, with one partner working at each station. May rotate when desired, but all must rotate at the same time. Complete between the three:

150 cal Row

150 Box Jumps

150 Wall Balls

Saturday, Jan. 16

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

03 Jan 2016

Box Programming for Jan. 4 – 9

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Monday, Jan. 4

A. Back Squat – 6 x 2 @*

*If you were NOT able to complete all three reps for all five sets last week, repeat the same weight or increase the load by 5 lbs if you almost made it. If you did complete all sets, then increase the load by 5-10 lbs.

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

B. Conditioning

**Repeat – benchmark your new time against your old time!**

4 rounds for time:

24 DB Reverse Lunges (total)

48 Double Unders

Tuesday, Jan. 5

A. Warmup

3 rds. of:

:45 Flexed Arm Hang (chin-up grip) – hold your chest in contact with the bar, squeezing shoulder blades, accumulating sets during the :45 trying to hold as long as possible.

:15 Transition

:45  Hollow to Arch Hold – hold Hollow for 5 seconds, then roll in one direction to an Arch and hold for 5 seconds. Roll back the way you came and hold the Hollow for 5, then roll the other way and hold the Arch for 5. Continue this back and forth for the :45.

:15 Transition

:45 Snow Angels (2121)

:15 Transition

B. Bench Press: 3×5 @ 75% + 5#

C. Conditioning:

21-15-9

DB/KB Thrusters

C2B Pullups

Wednesday, Jan. 6

A. Barbell Cycling – 6 x 5 Power Snatch

Light load, the idea is to practice cycling reps with efficient mechanics.

B. Conditioning 

Row 1 km

Run 800 m

100 Double Unders (*scaling: 50 Burpees)

Thursday, Jan. 7

A. C2B Pullup or Chinup Progression

7 sets of 6, :50 rest between sets

*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.

**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).

B. Conditioning 

4 rds for time

12 Burpee Box Jumps

12 T2B

6 G2OH, 155/105#

Friday, Jan. 8

In teams of 2, with one person working while the other runs:

50 Deadlifts, 225/155#

100 Wall Balls

50 Deadlifts, 185/125#

75 Wall Balls

50 Deadlifts, 135/95#

50 Wall Balls

*Partner A runs 200 meters while Partner B works; when Partner A returns, they switch. Time finishes when all the reps have been completed and the running partner has finished the run and returned.

Saturday, Jan. 9

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