Box Programming for December 27 - 31, 2016 - Reebok CrossFit PTY
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Box Programming for December 27 – 31, 2016

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Box Programming for December 27 - 31, 2016

Box Programming for December 27 – 31, 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

THE NEXT COUPLE WEEKS WILL BE “TRANSITIONAL” UNTIL THE OPEN PREP CYCLE STARTS OFF IN JANUARY. HAVE FUN, RELAX, TAKE TIME TO CLEAR YOUR HEAD FOR 2017!!

Tuesday, Dec. 27

A. Every 2 min. For 10 min. (5 sets)

3 Back Squats @ 80-85%

B. For Time:

21-15-9-15-21

Wall Balls

Burpees (45 lb. plate)

For only those of you that did the “Ham Sweat Session” yesterday, you may switch Burpees for Row: 400m-200m-200m-400m.

Wednesday, Dec. 29

Warm-Up: review Split Jerk footwork and Tall Jerk drill. Practice Pause Jerk.

A. E.M.O.M. for 10 min.

5 TALL Box Jumps (this should be a height you have to concentrate on, practice being explosive through the hips).

B.SPLIT JERK:

From the rack: 5×3 Pause Jerk  (hold dip 3s). You may build up but only if mechanics are good (you cannot re-dip after the pause, barbell must travel straight up).

Thursday, Dec. 30

A. Deficit Deadlifts 5X5

Stand on a plate (size will depend on flexibility, max height 45 lb. plate). Release the barbell at the bottom of each rep then re-grip and get tight before pulling. Be conservative (light to moderate) with weight since this is the first time we do this.

B. 5 Sets of:

Core Complex: 10s Hollow Hold + 5 Hollow Rocks + 5 Tuck Crunches + 5 Pike-Ups

50 Double-Unders

Rest 1 min. Between each set

Friday, Dec. 30

New Year’s WOD: you may also do this WOD tomorrow Saturday 31st and do some light conditioning/restorative work today or practice technique with the class. 

“Go Out with a Bang” 2016… y que el 2017 venga poderoso!!

2000m Row

16 Thrusters (155/115)

31 C2B Pull-Ups

2000m Run

17 Squat Clean and Jerks (155/115)

1RM Power Clean*

*Time for WOD is upon completion of 17 Squat Clean and Jerks. You will then take a mandatory rest of 2 min. You will have MAX 5 min. to look for the 1RM Power Clean.

ALTERNATIVE BODYWEIGHT NEW YEAR CONDITIONING

2000m Row or Run

16 Bodyweight Complexes: 2 Jumping Squats + 4 Jumping lunges (2 each leg) + 1 Burpee

31 Pull-Ups

2000m Row or Run

17 Bodyweight Complexes: 1 Push-Up + 2 Burpees + 4 Jumping Squats 

Saturday, Dec. 31

#CFPTYCOMMUNITY: HAPPY NEW YEAR!!! MAY 2017 BE A YEAR FULL OF BLESSINGS AND PROSPERITY TO ALL!!

Open Box 9:00AM-12:00PM

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