Box Programming for April 27 -May. 2, 2015 - Reebok CrossFit PTY
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Box Programming for April 27 -May. 2, 2015

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Box Programming for April 27 -May. 2, 2015

Box Programming for April 27 -May. 2, 2015

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Congratulations to all “FITTEST OF THE BOX” 2015 participants and winners!! You are all an inspiration!

Monday, April 27

Post-competition Restorative

Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders
Minute 2 – 10 Push-Ups (scale reps if needed)*

Minute 3 – 15 AbMat Sit-Ups*

*If you did not compete on Saturday, substitute with 10 Burpees and 15 KB Swings!!

Tuesday, April 28

A. Every two minutes, for 10 Minutes (5 sets):

High Hang Clean – Hang Clean

B. For time:

Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers (40-25)

Wednesday, April 29

Gymnastics Practice!!

A. Two sets of:

60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols

Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Chest-to-Bar Chin-Ups

Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Hollow Rocks

Minute 3 – 30 seconds of Ring Dips

Thursday, April 30

A. Front Squat

5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible

B. Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

Friday, May 1

In teams of three, complete five rounds each, for max reps, of:

Station A: 100 Meter Farmer’s Carry

Station B: Push-Ups
Station C: Wall Ball Shots

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
Time cap: 25 minutes

Saturday, May 2

COME PRACTICE A SKILL OR MAKE A UP A MISSED WOD! 

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

 

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