July 2016 - Reebok CrossFit PTY
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Box Programming for August 1 – August 6, 2016

Transition and deload week! Find some maxes, do some metcons, and get ready for the next cycle!

Taller PTY Lifestyle Challenge this Saturday, August 6 – don’t miss it!

Monday, August 1

A. 1RM Pause Back Squat – find a true 1RM Pause Back Squat. Full 3 seconds in the bottom – have someone count you.

B. Conditioning –

5 rounds for times:

8 DB Hang Clusters

16 1A DB Snatch (alt)

24 Jumping Lunges (alt)

*rest 1:30 between rounds*

Tuesday, August 2

30 min. EMOM
Minute 1: 5-10 T2B

Minute 2: 2-8 Strict (Ring) Dips

Minute 3: 30-50 UB Double Unders

Wednesday, August 3

 

A. 1RM Power Jerk – if you didn’t find your 1RM Power Jerk look for it today. If you have already done so, perform:

5 x 1 Power Jerk @ 90%

B. Conditioning For Time:

Run 800 m

50 Plate Burpees

Run 800 m

Thursday, August 4

Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Pause Romanian Deadlifts (heavier than last week) – 2 sec pause at the bottom

10 BB Back Rack Reverse Lunges (heavier than last week – 5 E/L)

6-8 Supinated Bent Over Barbell Rows (heavier than last week but do not compromise form)

Restorative Conditioning:

15 min. at a moderate pace, for quality

100 Single Unders

:30 Plank Hold

:15 Side Plank Hold (l)

:15 Side Plank Hold (r)

50 Mountain Climbers

25 Russian KB Swings (heavy)

*Plank Holds do *not* have to be UB – accumulate time with good posture to reach the requisite time.

Friday, August 5

A. 1RM Back Squat – look for your one rep max Back Squat (no pause). PTY Lifestyle Challenge requirement! (perform either today or tomorrow, August 6)

B. Conditioning – inspired by “The Separator”

For time:

21 Ring Pushups *or* (strict) HSPU (choose one and stick to it)

21 Back Squats, 185/125#

21 Burpees

15 Ring Pushups *or* (strict) HSPU (choose one and stick to it)

15 Front Squats, 175/115#

15 Burpees

9 Ring Pushups *or* (strict) HSPU (choose one and stick to it)

9 Overhead Squats, 155/105#

9 Burpees

 

*Scale weights appropriately to be able to keep moving!

Saturday, August 6

Open Box 9:00AM-12:00PM

Taller Lifestyle PTY Challenge!

 

 

Monday, July 18

A. Pause Back Squat: 5 x 1 (3s pause at the bottom) @ 90%. If you already hit your 90% last week, then add 5-10 more lbs. We will soon be coming to the end of the cycle and this should be quite heavy by now.

B. Conditioning – inspired by “Feel the Berm”

3 rds for time:

~600 m Med Ball Run, 20/14*

20 Burpee Box Jumps, 24/20”

*Route is as follows: run towards Calle 50, take the second right, then take the first right heading towards towards Via Israel, then take the first right (i.e., before Vis Israel) and return to PTY.

**Scale Run to normal 400 m route

Tuesday, July 19

A. CrossFit Gymnastics SkillsMODULE 3: Handstands

Warm-Up: Headstand Practice – review hand/head placement of the “tripod” position & transition to a headstand, placing knees on elbows. Progress to stacking hips over shoulders (slow and controlled!!) and then move into a full headstand. You may work with a partner for lumbar support/awareness. You may make it more challenging by keeping your legs straight in the ascent/descent.

3 Sets (for Quality) alternating, of:

  • Drill 10: Handstand Shoulder Touches (nose to wall): Slow and controlled shoulder touches with a straight body. Shift your balance point over your hand by using your shoulder, not your body. 3-5 slow and controlled shifts each side, alternating. https://www.youtube.com/watch?v=fdqa_UWyCGg

Progression:

Box Hanstand Hold https://www.youtube.com/watch?v=rA_xFsWUPPU

B. Conditioning:

16 min. EMOM

Min. 1: 2-8 Strict Pullups

Min. 2: 30-40 Double Unders

Wednesday, July 20

A. 2 Pause Power Jerks

Warm up sets with 3s pause in the dip position for 2 Power Jerks. Do not do this at a weight that forces you to re-dip!!

1RM Power Jerk – build up and find your max Power Jerk

B. Conditioning

For Time:

8 rds

10 Wall balls, 20/14

12 Russian KB Swings

~25 m Farmer’s Walk (heavy)

*Farmer’s Walk route is to the corner and back

Thursday, July 21

Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Pause Romanian Deadlifts (heavy) – 2 sec pause at the bottom

10 BB Back Rack Reverse Lunges (heavier than front rack – 5 E/L)

6-8 Supinated Bent Over Barbell Rows (heavier than pronated grip but do not compromise form)

Restorative Conditioning:

15 min. at a moderate pace, for quality

Row 20 cal (or Run 200 m)

:30 Hollow Hold

:30 Superman Hold

50 Single Unders

10 Ring Rows

*Hollow and Superman Holds do *not* have to be UB – accumulate time with good posture to reach the 30 seconds.

Friday, July 22

Row 2k for time

*at the 14 minute mark*

10 min. AMRAP

3 Clean and Jerks @ 70% 1RM CnJ

5 C2B Pullups

10 Pushups

15 Air Squats

*scale Pushups so that you can complete them with good posture!

Saturday, July 23

Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Este viernes horario especial: Open Box de 6-10AM, 11AM-2PM, 4-7PM

 

Monday, July 18

Squat Mobility Warm-Up

3 Rounds, NFT, alternating:

A. Pause Back Squat: 5×2 (3s pause at the bottom) @ 85%. If you already hit your 85% last week, then add 5-10 more lbs. We will soon be coming to the end of the cycle and this should be quite heavy by now.

B. Conditioning

For Time:

21-15-9

Front Squats (135/95)

Box Jumps (30”/24”)

Immediately followed by

200m Farmer’s Carry (heavy)

Time on board only for 21-15-9 part.

Tuesday, July 19

*Actividad/WOD especial de Reebok a las 6:00PM, lleguen los que quieran participar a la clase de las 5:30PM. 

CrossFit Gymnastics Skills – MODULE 3: Handstands

Warm-Up: Headstand Practice – review hand/head placement of the “tripod” position & transition to a headstand, placing knees on elbows. Progress to stacking hips over shoulders (slow and controlled!!) and then move into a full headstand. You make work with a partner for lumbar support/awareness.

A. 3 Sets (for Quality) alternating, of:

  • Drill 10: Handstand Shoulder Shifts (nose to wall): these are not shoulder taps. We will work on taps next Tuesday. This week you must concentrate on properly shifting and stacking your body over shoulders. 3-5 slow and controlled shifts each side, alternating. https://www.youtube.com/watch?v=fdqa_UWyCGg

Progression:

Box Hanstand Hold https://www.youtube.com/watch?v=rA_xFsWUPPU

B. Conditioning:

E.M.O.M. – 16 minutes

Min 1: 30 Double-Unders

Min 2: 8-12 UB T2B

Wednesday, July 20

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position for 1&1. Do not do this at a weight that forces you to re-dip!!

5 sets of the complex: 1 Push Press +  1 Power Jerk @ 90% of your 1RM POWER JERK or increase 5-10 lbs. above weight used last week.

B. For Time:

60 Cal Row

50 Overhead Squats (45/35 – do not drop the barbell on floor!!)

40 Wall Balls (20/14)

30 Burpees (onto 45lb plate)

Thursday, July 21

A. Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Romanian Deadlifts (heavy)

10 BB Front Rack Reverse Lunges (heavy – 5 E/L)

6-8 Bent Over Barbell Rows (heavier than last week, do not compromise form)

B. Restorative Conditioning:

5 Rounds

200m Run

20 Russian Swings

10-20 V-Ups https://www.youtube.com/watch?v=CHO_sD0zpxo (or Tuck Crunch as progression)

Friday, July 22

THE 2016 REEBOK CROSSFIT GAMES ARE HERE!!

OPEN BOX TODAY – SCHEDULE:

  • 6:00-10:00AM
  • 11:00AM-2:00PM
  • 4:00-7:00PM

WALK-IN WOD T.B.A.!!

Saturday, July 23

Open Box 9:00AM-12:00PM

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

Monday, July 11

Warm-Up:

3 Rounds, NFT, alternating:

A. Pause Back Squat: 5×2 (3s pause at the bottom) @ 85% (or increase weight from last week).

B.Conditioning

For Time:

21*-15*-9*

Deadlifts (225/155)

Push-Ups (standard**)

*50 Double Unders

**If your Push-Up mechanics are not nearly perfect by now, DO NOT go fast and make a mess. Use your knees or go slow and figure it out!!!

Tuesday, July 12

CrossFit Gymnastics Skills – MODULE 3: Handstands

Warm-Up: Headstand Practice – review hand/head placement of the “tripod” position & transition to a headstand, placing knees on elbows. 3 Sets, holding this position 15-20s.

After practice stacking hips over shoulders. Work with partners for support if needed!! When this position is achieved (with or without aid of partner), 3 sets x 5-10s hold. Do not go into a full headstand yet.

A. 3 Sets (for Quality) alternating, of:

Drill 7: Wall Facing Handstand (Wall Walk to Handstand, Nose and Pointed!! Toes to Wall, Hollow position), perform a wall climb, reach the Hollow Position facing the wall & hold for 10s. Climb back down holding hollow.

https://www.youtube.com/watch?v=unOpY3Rdi7M

Drill 8: Handstand Negatives kick up to a handstand and lower yourself as slowly as possible down to the mat. You may use abmats (or plate + abmat) so you do not collapse on your neck. Keep in mind that this height must be reduced as you gain strength over time.

B. Conditioning:

5 Sets AFAP!! Rest 1 min. b/w each set

200m Sprint

10/5 UB C2B Pull-Ups (scale down reps as needed to work unbroken, you may increase reps if you wish as long as you maintain them UB)

MUST BE DONE RUN FIRST

Wednesday, July 13

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position for 1&1. Do not do this at a weight that forces you to re-dip!!

4 sets of the complex: 1 Push Press +  2 Power Jerks @ 85% of your 1RM POWER JERK or increase 5-10 lbs. above weight used last week. THIS MAY RESULT IN AN “ACCIDENTAL” MAX IN PUSH PRESS :)…

B. CONDITIONING

For Time:

30 Burpees to a 6” Target (Open Standard)

15 S2OH (155/105)

30 Wall Balls (20/14)

10 S2OH

20 Wall Balls

5 S2OH

10 Wall Balls

30 Burpees to a 6” Target (Open Standard)

Thursday, July 14

A. Posterior Chain Work:

3 Sets Not For Time of:

6-8 Barbell Bulgarian Split Squats E/L (you may work from the rack, moderate to heavy, hind foot on 45lb plate)

6-8 Good Mornings (Increase weight from last time)

6-8 Bent Over Barbell Rows (heavier than last week, do not compromise form)

https://www.youtube.com/watch?v=Xglwz5hwRYs (stick to parallel position)

B. Restorative Conditioning (for quality, not time)

7-10 Rounds*

100m Sprint

10 DB Rows (5 E/A, solid plank position, moderate weight)

10-15 Tuck Crunches

*This should be restorative work. If you you are feeling great, hit all 10 rounds. If you trained hard MON-WED and feel beat up, then back down to 5-7 Rounds just to flush the system.

Friday, July 15

PTYRW002 “Triple 7 AMRAP”

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

15/10 Pull-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/7-5 Dips (Rings/Matador/Box)

You may choose the order in which you would like to perform your AMRAPs, aim for the doing your weakest couplet first so you hit it hard.

Saturday, July 16

OPEN BOX 9-12 MD 

WOD WARS TEAM EDITION

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

Monday, July 4

Happy 4th of July to all our U.S.A. Community!!

A. Pause Back Squat: 5×2 (3s pause at the bottom) @ 80% (or increase weight from last week).

B. Conditioning

E.M.O.M. – 16 minutes

Min. 1: 5 Hang Squat Cleans @ 65-70% of your 1RM Clean (should be considerably heavier than last time!)

Min. 2: 10/8 Burpees Over The Barbell

Tuesday, July 5

A. Warm-Up:

Hollow Rock Review https://www.youtube.com/watch?v=g9d9WwI0iiI

Hollow/Arch Roll Drill/Game

B. CrossFit Gymnastics Skills – MODULE 2: Hollow Variations and Toes To Bar

3 Sets, Not For Time, Alternating Drills 5 & 6

Drill 5: Around the World, try to do a total of 6 (3 in each direction, alternating). Drop rep scheme down as needed. The higher your hips/legs lift the harder it is to control.

https://www.youtube.com/watch?v=TyvglJRm5_0

If this is too challenging, you will work on V-Ups, 5×10 concentrating on mechanics.

https://www.youtube.com/watch?v=CHO_sD0zpxo

Drill 6: Lowering to L-Hang and Back, attempt the drill 3 consecutive times (start with strict T2B, lower to L-Hang & bring feet back up to the bar, lower to L-Hang and back up 2 more times). Scale as needed. If you do not have strict T2B yet, you will perform Strict L-Raises from the dead hang, straight legs 5×5. Slow & controlled!

https://www.youtube.com/watch?v=d90qc6fFvnQ

C. Conditioning:

5 Sets AFAP!! Rest 1 min. b/w each set

12/8 UB T2B (scale as needed, you may increase reps if you wish as long as you will maintain them unbroken)

10-50 UB Double-Unders (challenge yourself)

Wednesday, July 6

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position for 1&1. Do not do this at a weight that forces you to re-dip!!

4 sets of the complex: 1 Push Press +  2 Power Jerks @ 80% of your 1RM POWER JERK or increase 5-10 lbs. above weight used last week. THIS MAY RESULT IN AN “ACCIDENTAL” MAX IN PUSH PRESS :) OR SOON…

B. For Time:

400m Run

3 Rounds

10 S2OH (135/95)

10 Burpee Box-Jump Overs (24”/20”)

400m Run

Thursday, July 7

A. Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Romanian Deadlifts (heavy) https://www.youtube.com/watch?v=2SHsk9AzdjA

20 BB Front Rack Reverse Lunges (10 E/L, you can use the same Barbell for Row)

6-8 Bent Over Barbell Rows (heavier than last week, do not compromise form)

https://www.youtube.com/watch?v=Xglwz5hwRYs (stick to parallel position)

*keep track of weight you are using in RDL for reference in coming weeks.

B. Restorative Conditioning (for quality, not time)

5 Rounds

12/10 Cal Row

12/10 Ring or Body Rows or 5-7 Strict Chest to Bar Pull-Ups*

20 Hollow Rocks

*only choose the Strict C2B Pull-Up Option if your mechanics are consistent and your shoulders are not rotating in (meaning that you are not mainly pulling with your forearms/arms and you have active & retracted scaps)

Friday, July 8

PTYCH003 “Been Down & Up”  

Time Cap: 30 min. 

9 Thrusters (165/115)

9 Power Cleans (165/115)

40/30 Wall Balls (20/14)

15 Thrusters (135/95)

15 Power Cleans (135/95)

40/30 Wall Balls (20/14)

21 Thrusters (115/75)

21 Power Cleans (115/75)

40/30 Wall Balls (20/14)

Scale weight as needed. However, you should start the WOD with a very heavy Thruster and fight through it. Reps start low with weight high then as the weight drops, fight to hang on and get through a higher rep scheme fast. Fatigue will inevitably show up and that’s your chance to work on your mental game. Life is full of unexpected crazy crap, there are ups and downs all the time – just say screw it, and GO HARD.

$-Out

2 Sets of:

500m Soft Recovery Row (drop damper all the way down)

100m Farmer´s Carry (moderate weight, keep your scaps locked back and tight)

8 Diagonal Band Pull-Aparts E/S + 8 Horizontal BPAs (2s pause at end range of each rep)

Stretch!!!

Couch Stretch (2 min each leg)

Deep Straddle Stretch (“Froggy” 2 min.)

Pectoral&Sleeper Stretch (shoulders)

Saturday, July 9

Open Box 9:00AM-12:00PM

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