Box Programming for August 8 - August 13, 2016 - Reebok CrossFit PTY
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Box Programming for August 8 – August 13, 2016

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Box Programming for August 8 - August 13, 2016

Box Programming for August 8 – August 13, 2016

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“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

 

Para los integrantes del PTY Lifestyle Challenge: el “Extra Work” que será programado semanalmente lo pueden hacer el día de su preferencia. Recomendamos hacerlo los sábados pero esto no es obligación. Pueden utilizarlo como un “active recovery” en uno de sus dos Rest Days obligatorios también. Ver abajo, al final del post.

Para los interesados en entender nuestra programación (muy importante en cuanto al enfoque de un atleta) les compartimos el cuadro descriptivo del siguiente ciclo (hagan click sobre la imagen para abrirla). Para preguntas específicas sobre esta programación escribir a ani@crossfitpty.com o evan@crossfitpty.com

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Monday, Aug. 8

FRONT SQUAT: look for a new postural 1RM. Don’t stress if you don’t max out… leave it a decent looking heavy single.

3 Rounds For Time:

400m Run

21 Back Squats (135/95, from the floor)

Tuesday, Aug. 9

Barbell or PVC Warm-Up (you can use lighters barbells or technique bars)

X3 Sets:

3 High Hang Muscle Snatches

3 Mid Hang Muscle Snatches

3 Hang Power Snatches

3 Behind the Neck Snatch Grip Strict Press

3 Overhead Squats

BEHIND THE NECK SNATCH GRIP STRICT PRESS: 5×5

Start this light and easy, as it will get hard fast with little weight. Focus on keeping your elbows under the barbell (perpendicular to the ground), scaps active and locked tight, armpits facing forward and elbow armpits facing the ceiling (shoulder external rotation).

WOD

For Time:

1000m Row

30 Hang Power Snatches (75/55)

Wednesday, Aug. 10

WIDE GRIP STRICT PULL-UPS: 5×5

Grip width must be hands outside shoulders. Focus on activating your Lats before pulling! If you can perform 5 with excellent form then you may add weight.

Scaling options:

Work with a partner!! They can vary their assistance to the movement by supporting your feet (knees bent) or simply a hand between the Scaps to help guide or activate. You may also set up a barbell on a rack and use your own feet for support.

E.M.O.M. 16 min.

Min. 1: 30s V-Hold or Tuck Hold

Min. 2: 7-10 Burpee Box Jumps (24”/20”)

$-OUT

3 Sets, alternating, of:

10 Dumbbell Rows E/A (moderate weight)

8 Horizontal Band Pull-Aparts

Thursday, Aug. 11

3 Sets Alternating (For Quality, Not Time)

  • One-legged Romanian Deadlifts (Dumbbells):  10 reps each side (start light or even without weight if you can’t balance. The dumbbell is held on the contrary hand of the working leg).
  • Face-Down Chinese Planks: 45s-1min (supervise each other for posture and moral support)
  • Superman Hold (Arch Hold): 30s

RESTORATIVE CONDITIONING

Flow for 15 min.

100m Run

10 Push-Ups

20 Hollow Rocks

30 Steps Walking Lunges (no weight)

Friday, Aug. 12

DEADLIFT: look for a new postural 1RM. Don’t stress if you don’t max out… leave it at a decent looking heavy single.

FOR TIME:

100-80-60-40-20 Double-Unders*

50-40-30-20-10 Wall Balls (20/14)

*Scale accordingly

Saturday, Aug. 13

Open Box 9:00AM-12:00PM

“PTY LIFESTYLE CHALLENGE” EXTRA WORK:

5x500m Row/Rest 1:1

Keep track of your splits.

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