Box Programming for Dec. 21 - 26 - Reebok CrossFit PTY
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Box Programming for Dec. 21 – 26

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Box Programming for Dec. 21 - 26

Box Programming for Dec. 21 – 26

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Box Programming for Dec. 21 – 26

Monday, Dec. 21

A. Back Squat – 5 x 5 @ 5# more than last week

*Last week for 5 x 5*

**Sets across – use same weight for all sets!**

B. Conditioning

For time:

500 meter Row

50 Wall Balls

50 Double Unders*

*Scaling Option: 50 Burpees

 

Tuesday, Dec. 22

A. Warmup

3 rds. of:

:45 Strict C2B Pullups, 2 sec pause at the top (chest should be in contact with bar – scale with ring/bar rows)

:15 Transition

:45 Tuck Crunch – start in a hollow (low back flat on ground!!), pull knees to chest as you sit up, then lower back down to hollow. Lower back stays flush to the ground at all times!

:15 Transition

:45 Glute Bridges

:15 Transition

 

B. 1RM Bench Press: Re-test

8 x bar

5 x 50%

3 x 60%

1 x 70%

1 x 80%

1 x 90%

1 x 95-102.5%

1 x 102.5%+*

1 x 102.5%+*

*Optional: if the last rep is sub-maximal, go up and attempt again.

C. Conditioning:

21-15-9

Burpees

T2B

*9 min. time cap*

 

Wednesday, Dec. 23

A. 4 x 1 Clean First Pull + Hang Clean

Pull to directly in front of the knees and pause for a full three seconds, then immediately perform a hang squat clean from that position

B. 4 x 1 Clean

Apply part A – and the pulls/hang from the last few weeks! – to your full cleans. Work up to a heavy but technically sound single.

C. Conditioning – Run Test

 

1600 meter Run for time

  Thursday, Dec. 24

“Jack” – 20 min. AMRAP

10 Push Press, 115/75#

10 KB Swings, 53/35#

10 Box Jumps, 24/20″

Friday, Dec. 25

Closed – Merry Christmas!!!

 

Saturday, Dec. 26

Come in and make up a WOD from the week, or work on a skill!

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

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