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16 Apr / 2017

Box Programming for Apr. 17-22, 2017

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MINDSET: how and what you think directly alters the outcome of your efforts.

You must BELIEVE to achieve. 

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list $15.00 at Front Desk and/or email ani@crossfitpty.com

SPECIAL ANNOUNCEMENT: FOTB FUNDRAISER

We know how strong and beautiful our Community is. So every year we take that strength and love we share to give a hand to those in need. We are pleased to announce that we will be raising funds from and during the competition for the Asociación Pro Niñez Panameña. Check out their site so you can see all about it and how to further donate: http://www.proninezpanama.org/

Monday, Apr. 17

Back Squat

X3 Series

5-5-5-5 @73-78%*

*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.

*You may increase weight through the series up to 78% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did for the 2 reps of week 1 of this cycle.

Choose Row, Bike, Ski Erg (make sure you are switching around each week)

X3 Sets Max Effort Calories in 3 minutes.

Rest until recovered between sets. Keep track of your numbers.

Tuesday, Apr. 18

5 Sets x 3 Reps Strict Tempo HSPU

Scaling: Downward Dog HSPU with Tempo

You may kip up from the bottom. Perform the negative as slow as you can.

AMRAP – 9 min.

3 Ring Muscle-Ups*

10 Ground to Overhead (115/75)

30 Double Unders

*Scaling: Bar MU, 6 C2B Pull-Ups, 10 Pull-Ups

Wednesday, Apr. 19

4 Sets:

Superman Hold + Arch Rocks hold 15s then 10 rocks.

Feel free to use the progression that best fits you at the moment!!

5 Tall Box Jumps*

*You may use a smaller box to step down. Choose a challenging height.

150 Wall Balls For Time

Every time you break 5 Burpee Box Jumps (Box Facing)

Time Cap: 15 min.

Thursday, Apr. 20

DEADLIFT 5×3 @ 83-85%

No touch and go allowed. Set up, regrip & brace after each rep.  

5 Rounds

30 Strict AbMat Sit-Ups

20 Dumbbell Rows (40/25 – please try to maintain a solid hollow plank position)

$-Out:

Accumulate 3 minutes of L-Sit Hold, Time Cap: 10 min.

5 Sets 20 ft. DB Overhead Carry each arm, rest as needed.

Friday,  Apr. 21

For Time:

800m Run

20 Squat Snatches (95/65)

600m Run

15 Squat Snatches (115/75)

400m Run

10 Squat Snatches (125/85)

200m Run

5 Squat Snatches (135/95)

Scaling

Down: 55/35, 65/45, 75/55, 95/65

Up:  115/75, 135/95, 155/105, 165/115

Alternative Conditioning

For Time:

800m Run

30 Barbell Jumping Squats (45/35)

30 Jumping Lunges (total)

600m Run

25 Barbell Jumping Squats (45/35)

25 Jumping Lunges

400m Run

20 Barbell Jumping Squats (45/35)

20 Jumping Lunges

200m Run

15 Barbell Jumping Squats (45/35)

15 Jumping Lunges

Saturday, Apr. 22

Open Box 9:00AM-12:00PM

08 Apr / 2017

Box Programming for Apr. 10-15, 2017

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“Fear is the path to the dark side.” – YODA

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list (details on categories/fundraiser soon) $15.00 at Front Desk and/or email ani@crossfitpty.com

SPECIAL ANNOUNCEMENT: FOTB CATEGORIES.

As usual we will have our Rx and Sc categories. However, this year we are pleased to announce that we will have a “Masters” 40+ Category for the first time. The age division has been carefully thought out by analyzing our current athlete population. This does not mean that we will do the same thing every year. Take into consideration that if you are over 40 you DO NOT HAVE to compete in Masters, this is completely up to you. You may choose to go Rx. Please take into account also that you may only compete in ONE category. Meaning that if you are over 40 and CHOOSE to go Rx, that will not make you a qualifier for a Masters podium. You must choose one and perform the WODs as prescribed in that category.

THIS WEEK SPECIAL SCHEDULE FOR SEMANA SANTA ON THURSDAY & FRIDAY, SEE BELOW. 

Monday, Apr. 10

Back Squat

10 reps @ 73-75%

7 reps @ 78-80%

5 reps @ 83-85%

Add +5 lbs. women, +10 lbs. men and try to repeat set of 5 reps.

*Rest exactly 1:30 between sets

Partner Run WOD-AMRAP – 20min.

Alternate 400m Runs, all out. Keep track of your splits. Strive to get 5 runs each for women and 6 runs each for men.

Tuesday, Apr. 11

Strict Tempo Chin-Ups (Supine Grip): 5 x 1-5 reps

Pull up, pause 2s, take at least 3s to lower your body down.

Advanced: chest to bar, pause 2s chest to the bar.

Scaled: perform the tempo pull-ups with a band or partner.

21*-15*-9*

Shoulder to Overhead (115/75)

*50 DUs

Cal Row, Bike or Ski Erg

Wednesday, Apr. 12

3 Sets:

10-20 Shoulder Taps

10 Full Box Jump-Overs (you may not jump onto the box, you must jump completely over – test different heights. No lateral jumping, must be box-facing jumps).

10 Chest 2 Bar Ring or Body Rows

AMRAP – 6 min.

21 Wall Balls

14 Chest 2 Bar Pull-Ups

(Scale 14/7 or Pull-Ups)

Thursday, Apr. 13

SEMANA SANTA schedule: clases normales de AM: 6 y 7. MD: 11:30 y 12:30. Open box hasta las 3:30, cerramos puntualmente a esta hora.

DEADLIFT 6×3 @ 80%

No touch and go allowed. Set up, regrip & brace after each rep.  

X3 Sets

500m Row

30 Steps DB OH Walking Lunge (35/20)

10/15 Kipping HSPUs (Scale with 10 Push Press 55/75)

Rest 3min. between rounds.

$-Out: X3 Sets, alternating

ME L-Sit Hold (or accumulate 30s if you cannot hold longer than 10s)

1:00 min. Weighted Plank Hold

Friday,  Apr. 14

SEMANA SANTA schedule: Open Box 10AM-1:00PM. Cerramos puntualmente a las 1:00PM, por favor organizarse de acorde (llegar a más tardar 12:15PM).

Saturday, Apr. 15

HORARIO NORMAL: Open Box 9:00AM-12:00PM

01 Apr / 2017

Box Programming for Apr. 3-8, 2017

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“It all begins and ends in your mind. What you give power to has power over you.” – Leon Brown

Lets start this cycle by resetting your Mindset: get rid of the “I can’t.” Every time you catch yourself thinking or saying it during the WOD, smile big and repeat to yourself over and over “I can” until you get it done.  

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list (details on categories/fundraiser soon) $15.00 at Front Desk/email ani@crossfitpty.com

Monday, Apr. 3

Back Squat: 20RM

Do 8-10 reps at 65% then hit your 20 reps between 68-73% depending on how 65% felt.

5 RFT:

200m Run

50 DUs

Tuesday, Apr. 4

Strict Tempo Pull-Ups: 5 x 1-5 reps

Pull up, pause 2s, take at least 3s to lower your body down.

Advanced: chest to bar, pause 2s chest to the bar.

Scaled: perform the tempo pull-ups with a band.

E.M.O.M. – 15 min.

Min. 1: 3-10 HSPUs (Strict or Kipping)

Min. 2: 10 Plate Burpees

Min. 3: 15 Wall Balls

Wednesday, Apr. 5

5 Sets:

3 Wall Walks  DO NOT drop on the floor like the guy on the video, lower down keeping tight and push-up properly.

5 Consecutive Hurdle Jumps

AMRAP – 9 min.

10 Power Cleans (115/75)

15 S2OH (115/75)

20 Box Jumps (24”/20”)

Thursday, Apr. 6

DEADLIFT 7×3 @ 70%

No touch and go allowed. Set up, re-grip & brace after each rep.  

50/70 Cal Row

50 DB FR Reverse Lunges, 25 E/L (50/35)

50 Strict AbMat Sit-Ups (you must keep your arms in front & touch feet when you sit up, no swinging arms, shoulders touch floor on the back, legs in butterfly position)

Friday,  Apr. 7

AMRAP 3 min. x 5 Sets, rest 3 min. between each set.

10 Overhead Squats (135/95)

10 Burpees Over the Barbell

MAX CAL ROW, BIKE, OR SKI ERG.

Score is total sum of calories in all 5 sets. 

Saturday, Apr. 8

Open Box 9:00AM-12:00PM 

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”  – Mark Twain

Our Open season has come to an end this Monday. Once again, it has been amazing to watch what the power of Community can do. Congratulations to all athletes that registered and took this time to grow, learn, and celebrate our sport and community!! We know you gave it all, no regrets. This week will be a “transition” week, followed by our prep cycle to see who shall be called, in 2017, …the Fittest Of The Box.

Have fun with the “Totals” this week, get ready to work in groups, motivate each other to go big & jot down scores and details.  

Monday, Mar. 27

To all those repeating or doing 17.5 for the first time today – hold your ground and keep pushing it!!

If you are not performing 17.5 today then…

FOR TIME:

800m Run

40 Wall Balls

20 Plate Burpees

600m Run

30 Wall Balls

15 Plate Burpees

400m Run

20 Wall Balls

10 Plate Burpees

Tuesday, Mar. 28

The “CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Combine the total weight lifted for score.

It must be understood that good form in the lifts is inherent in the rules for testing them. The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total.” – Mark Rippetoe

Please read this full article for a better understanding of the WOD & rules.

Wednesday, Mar. 29

Choose a classic or a new “Girl”…

Both AMRAPS of 20 min.

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

OR

“Mary”

5 HSPUs

10 Pistols (alternating)

15 Pull-Ups

Thursday, Mar. 30

For Time:

1,000m Row

30 Man-Makers

Rest 5 min.

Then…

3xME L-Sit Hold (or tuck)

Then complete…

30 V-Ups

30 Tuck Crunches

30 Pike-Ups

Friday, Mar. 31

The “CrossFit Total II”

Clean, 1 rep

Bench Press, 1 rep

Overhead Squat, 1 rep (from the rack)

Combine the total weight lifted for score.

ALTERNATIVE CONDITIONING WOD

4 RFT:

75 Double-Unders (or 25 Plate Burpees)

25 Dumbbell Thrusters (weight should allow you to move fast)

Saturday, Apr. 1

Open Box 9:00AM-12:00PM

18 Mar / 2017

Box Programming for Mar. 20-25, 2017

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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”

Mark Twain

Last Open WOD this week!! ALL OUT – NO REGRETS.

Monday, Mar. 20

Rx

For Time:

21 Thrusters (125/85)

9 Ring Muscle-Ups

15 Thrusters (125/85)

7 Ring Muscle-Ups

9 Thrusters (125/85)

5 Ring Muscle-Ups

Sc

For Time:

21 Thrusters (95/65)

21 Pull-Ups

15 Thrusters (95/65)

15 Pull-Ups

9 Thrusters (95/65)

9 Pull-Ups

OPTIONAL: 5 sets of the following complex, building up or across (heavy)

1 Back Squat

2 Reverse Lunges (1 E/L)

1 Back Squat

Tuesday, Mar. 21

AMRAP-17 min.

15 Power Cleans (115/80)

28 Pistols (14 E/L)

50 Double-Unders

Wednesday, Mar. 22

5 RFT:

5 Shoulder to Overhead (135/95)

10 Target Burpees

15 Box Jumps

Thursday, Mar. 23

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 15 minutes

Min. 1: 100m Run

Min. 2: 3-10 DB Thrusters (Rx 50/35 Sc 35/20)

Min. 3: 6-16 DB Renegade Rows  (alternating, total 3/3 or up to 8/8…Rx 50/35 Sc 35/20)

Then…

3 x Core Complex, rest 30s-1min. Between sets:

5-10 Repetitions of each, without breaking:

Hollow Rocks

Tuck Crunches

V-Ups

Hollow Hold

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 24

FINAL WOD!!

OPEN WOD 17.5 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 25

Open Box 9:00AM-12:00PM

11 Mar / 2017

Box Programming for Mar. 13-18, 2017

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“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 13

RX’D:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans (any style 185/125) + 3 HSPUs

Min. 2: 3 Cleans + 6 HSPUs

Min. 3 3 Cleans + 9 HSPUs

… and so on… ascending 3 HSPU reps every minute…

SCALED:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans + 3 Push Presses (95/65)

Min. 2: 5 Cleans + 5 Push Presses

Min. 3: 7 Cleans + 7 Push Presses

… and so on 9/9, 11/11, etc.… ascending 2 reps per movement every minute…

OPTIONAL: Back Squat: every 2 minutes, for, 10 min. (5 sets) x 3 Back Squats @ 75-85%

Tuesday, Mar. 14

OPEN WOD 15.3 www.games.crossfit.com for official rules and guidelines.

This WOD does not need to be done full blast, you may use it as a rehearsal for pacing.

AMRAP-14min.

7 Muscle-Ups

50 Wall Balls (20 to 10”/14 to 9”)

100 Double-Unders

*Scaled (2015 Open Scaled Version):

AMRAP-14min.

50 Wall Balls (20 to 9”/10 to 9”)

200 Single-Unders

Wednesday, Mar. 15

AGAIN – Pistol Practice: 3 x 5-10 reps E/S WITHOUT ALTERNATING. This means you must complete all reps on one side before switching to the other. The idea is to work on full extension & control to master the movement’s standards. Work on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach without alternating, as well.

5 Rounds AFAP:

10 Box Jumps (24”/20”)

10 S2OH (115/75)

10 Bar Facing Burpees

Thursday, Mar. 16

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 21 minutes

Min. 1: 3-10 T2B or 10-20 Tuck Crunches (you may also try V-Ups or Hollows)

Min. 2: 10-15 KB Swings (American or Russian)

Min. 3: 3-7 Dumbbell OHS E/S (Rx: 50/35, Sc: 35/20)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 17

OPEN WOD 17.4 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 18

Open Box 9:00AM-12:00PM

04 Mar / 2017

Box Programming for Mar. 6-11, 2017

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“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 6

A. Every 2 min. for 16 min. (8 sets) ALTERNATING sets of:

1 FRONT Squat @ 85%

3 BACK Squats at the same weight (85% 1RM FS)

B. 3 RFT:

15 Thrusters (95/65)

100 Double Unders (scale as needed)

Aim for performing unbroken.

Tuesday, Mar. 7

OPEN WOD 16.4 www.games.crossfit.com for official rules and guidelines.

AMRAP-13min.

55 Deadlifts (225/155)

55 Wall Balls

55 Cal Row

55 HSPUs

*Scaled (Open Standards):

Hand-release Push-Ups

DLs (135/95)

Wall Balls (20/10)

Wednesday, Mar. 8

A. Practice Pistols: 3 x 10 reps E/S (20 total) working on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach.

B. AFAP X 3 Sets, rest 3 min. between each set.

20 Box Jumps

15 Pull-Ups

10 Ground to Overhead (Rx:135/95 Sc:95/65)

Thursday, Mar. 9

E.M.O.M. for 18 minutes

Min. 1: 5-10 Target Burpees

Min. 2: 10-15 KB Swings (choose American or Russian)

Min. 3:  3-7 Dumbbell Thrusters (Rx: 50/35, Sc: 35/20)

You may choose a high rep scheme for a full blowout if you are not concerned about the Open tomorrow or you may scale reps down for some light conditioning work.

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 10

OPEN WOD 17.3 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 11

Open Box 9:00AM-12:00PM

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

CARNAVALES SCHEDULE – OPEN BOX, CHECK TIMES BELOW MON-WED.

Some workout suggestions if you are in town:

E.M.O.M. min. for 10 min. (10 reps total)

1 FRONT Squats @ 85%

____

PRACTICE Double-Unders,Pistols, Muscle-Ups (MUs if you have them or are VERY close to getting, otherwise work on Pull-Ups, Dips, Chest 2 Bars, etc.). Work on progressions/technique. Talk to Coach on duty for suggestions.

____

AFAP X 3 Sets, rest 2-3 min. between each set.

20 Wall Balls

15 T2B

10 Ground to Overhead(115/75)

____

3 RFT:

15 Thrusters (95/65)

15 C2B Pull-Ups

Aim for performing Thrusters unbroken.

____

E.M.O.M. for 10 minutes

5 Target Burpees + 5-10 Chest 2 Bar Pull-Ups

____

Monday, Feb. 27: Open Box 10:00AM-1:00PM

Tuesday, Feb 28: Open Box 10:00AM-1:00PM

Wednesday, Mar. 1: Open Box 1:00AM-4:00PM

Thursday, Mar. 2

*This WOD should not be done by those who have been training through carnavales and whose priority is the Open WOD tomorrow. This is for those that have not trained and are looking for a good workout (open style blowout) post-partying.

AMRAP-15min.

60 Cal Row

50 Wall Balls

60 HSPUs*

50 Power Cleans (135/95*)

*Scaled (Open Standards):

Hand-release Push-Ups

Power Clean (95/65)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 15-20 min. at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor.

Or

800m light jog x 2, resting 5-7 min. in between. In the rest time do  X 3-5 sets of the following complex: 5 Tuck Crunches, 5 V-Ups, 5 Hollows, 5s Hollow Hold. Rest 30s-1min. between each set.

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 3

OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 4

Open Box 9:00AM-12:00PM

18 Feb / 2017

Box Programming for Feb. 20-25, 2017

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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

THE OPEN IS HERE.

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force on Friday.

Monday, Feb. 20

Warm-Up: practice Bar Muscle-Up Kip.

5 RFT:

DUMBBELL Complex: 3 Thrusters + 8 FR Reverse Lunges (Rx: 50/35 Sc: 35/20)

10 Box Jumps

100m Run

OPTIONAL: every 2 min. For 10 min. (5 sets)

2-3 FRONT Squats @ 80%-85%

Tuesday, Feb 21

Push Jerk Practice:

3 x 10 UB reps (you should be able to complete the set smoothly, choose: 135/95, 125/85, 115/75, 95/65, etc.) resting 1min. to 1:30min. between each set.  

E.M.O.M. for 10 minutes

10-20 DUs + 5-10 HSPUs

Wednesday, Feb. 22

Power Clean Practice:

3 x 5-8 UB reps (you should be able to complete the set smoothly, choose: 185/125, 165-155/115-105, 135/95, 125/85, 115/75, 95/65, etc.) immediately perform 10 Bar-Facing Burpees after the set then rest 1 min. to 1:30 min. between each set. *Practice setting your bar down properly so you can start the burees right away.

AMRAP – 5min.

10 Overhead Squats (95/65)

5 C2B Pull-Ups

*watch out for your hands

Thursday, Feb. 23

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching.

Row 10 min. at a steady pace you can maintain at about 6-7 Rate of Perceived Exertion (see chart below), do not allow yourself to speed up or slow down. Keep your focus on the monitor. This is NOT your “fat-burning zone,” but rather should be slightly faster-paced.

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

E.M.O.M. – 21 min.

Min. 1 – 100m Sprint or 30s row

Min. 2 –  30s Arch Hold (Superman)

Min. 3 – 15-20 Tuck Crunches

Friday, Feb. 24

WALK-IN BOX – OPEN HEATS! 

OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.

 

11 Feb / 2017

Box Programming for Feb. 13-18, 2017

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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the upcoming CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force next Friday. Come in just to do part B of programming to keep your engine in tune but skip the heavy loading or anything in particular that you know may detract from your performance. Also, do not go all out on Friday’s Open WOD, use it more as a rehearsal for pacing.

Monday, Feb. 13

OPEN HEATS. Open class management rehearsal – walk in & prep for upcoming heat. Front Squat Strength part is optional today and may be done pre or post WOD.   

WE EXPECT YOUR ABSOLUTE MAX EFFORT ON THIS PIECE.

For Time:

21 Cal Row

42 Wall Balls (20/14 – 10”/9” target)

15 Cal Row

30 Wall Balls

9 Cal Row

18 Wall Balls

TIME CAP 10 min. When clock hits 10min. IMMEDIATELY followed by:

For Time:

50 Hand Release Burpees

TIME CAP: 5 min.

TOTAL WOD TIME: 15 min.

Optional: E.M.O.M. – 10 min.

1 FRONT Squat @ 85-90%

Tuesday, Feb 14

Happy Valentine’s Day!!

PUSH PRESS: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s between each set.  

LUVA OR BRUDA PARTNER WOD

AFAP!!, complete:

30 DB Hang Clean & Jerks (Open DB weights -Rx: 50/35, Sc:35/20)

30 Chest 2 Bar Pull-Ups

100 DUs

20 DB Hang Clean & Jerks

20 Chest 2 Bar Pull-Ups

100 DUs

10 DB Hang Clean & Jerks

10 Chest 2 Bar Pull-Ups

100 DUs

Distribute reps as you wish, one person working at a time.

Wednesday, Feb. 15

DEADLIFT: warm up and quickly look for a heavy single of the day.

Then…

1 x 10 UB reps @ 55-60% (use 60% if you had been using your 55% in previous weeks)

1 x 8 UB reps @ 60-65%

1 x 6 UB reps @ 65-75%

Rest exactly 0:45s. between each set.  

AMRAP 7 min.

10 Power Cleans (95/65)

10 HSPUs (scale as needed to move back and forth between exercises fast)

Thursday, Feb. 16

Bulletproof shoulders for the Open!!

Warm-Up:

X3

10 Snow Angels (slow and controlled)

5 Sequences of Supine Wall Angel Complex (Overhead Mobility)

Then

X3 alternating

5 E/S Row and External Rotation with Band

5-7 E/S Kettlebell Windmill (Overhead Control and Strength)

Back and Forth E/S Overhead Carry with DUMBBELL  

5-7 Rounds:

200m Run

20 Tuck Crunches

Friday, Feb. 17

OPEN WOD 13.2 (click on link for official rules/guidelines)

AMRAP – 10 min. of

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24”/20”)

Immediately followed by…

1RM Snatch (any style)

TIME CAP 5min.

Total time: 15 min.

Alternative Conditioning

5 RFT:

10 DB S20H

15 Box Jumps

20 Russian KB Swings


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