Box Programming for April 4-9, 2016
FOTB-2016 Fecha tentativa: May 21 – the proving grounds of PTY’s bravest. Categories: RX, Sc, Teens. Register at Front Desk/send email to firstname.lastname@example.org
Monday, April 4
A. Front Squat: 5 Sets x 2 Reps @ 85%
B. 3 Rounds For Time AFAP!
10 Front-Rack Reverse Lunges (135/95)
5 Front Squats (135/95, try to go from Lunges to Front UB!!)
15 Box Jumps (24/20)
Tuesday, April 5
A. Monkey Warm-Up
3x15s Hollow Hang
3x20reps Monkey Taps (10 each side)
3 x 45s V-Hold
B. 4 Sets of:
100m Farmer’s Carry
10 T2B (aim to not break!)
Rest 1 min. between sets.
Be sure to stretch your wrists/forearms after class!
Wednesday, April 6
A. Strict Press: 5×1 @ 95-105%
B. AMRAP- 12 min.
Thursday, April 7
A. Deadlift: 3 Sets x 5 Reps @ 75%, then 3 Sets x 1 Rep @ 85%
B. For Time: 2000m Row
Immediately followed by 50 Pull-Ups, for total time.
***You should have TWO scores on the board, your time for the row and your total time for both row and Pull-Ups.
Friday, April 8
FOTB 2016 OPEN WOD for the next few weeks you will be performing once a week, as part of regular programming, an FOTB “Open” WOD for purposes of categorizing competitors adequately (Rx/Sc). All competitors MUST do the workout AS PRESCRIBED even if that means not being able to score at all. If this is your case, you will perform a scaled version of the workout after your attempt. Your score for the leaderboard will be the one for the workout done as prescribed. You must perform your WOD with a CrossFit PTY Coach or judge appointed by a Coach. This will not affect your results in the actual competition, this is just for categorization purposes only (and plain old CrossFit FUN).
You can do the WOD on Saturday if you can’t on Friday!! If for some reason you know you will be out you may also do it a day before. Let the Coach on duty know!
F16.2 is 2014 Regional Individual Event (3)
“Nasty Girls V2”
50 One-legged Squats, alternating (Pistols)***
7 Muscle-Ups (in this case, women will perform Bar MUs)
10 Hang Power Cleans (175/115)
Tie Break: time for 50 Pistols in Round 1
TIME CAP 16 minutes
***The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
If you must perform the WOD Scaled after your attempt – you will do:
“Nasty Girls” – Original, V1
50 Air Squats
7 Muscle-Ups (sub with 21 C2B Pull-Ups or 21 Jumping C2Bs)
10 Hang Power Cleans (135/95… or scale to 115/75, etc.)
Saturday, April 9
Extra Strength Work:
Front Squat: 4 Sets x 3 Reps @ 85%
Deadlift: 3 Sets of 3 Reps @ 80%
Open Box 9:00AM-12:00PM
TO BE ANNOUNCED…
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi