Box Programming for January 23-28, 2017 - Reebok CrossFit PTY
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Box Programming for January 23-28, 2017

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Box Programming for January 23-28, 2017

Box Programming for January 23-28, 2017

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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

OPEN PREP CYCLE

Monday, Jan. 23

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

1 FRONT Squats @ 90-95%

FOR TIME:

27-21-15-9

Burpees (to target)

Thrusters (95/65)

Piece together the last two weeks – and hit this WOD hard and consistently. You will realize you don’t need to rest so much & you can go in the pain cave and stay there.

Tuesday, Jan. 24

DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1 min. between each set. Use weight from last week.

AMRAP 10 min.

10 Box Jumps

10 KB Swings (53/35)

10 Wall Balls

10 DB Power Snatches (Alternating, 5 E/A 40/25)

GOAL IS TO ESTABLISH A FAST YET CONSISTENT PACE THE ENTIRE 10 MINUTES, DO NOT STOP MOVING AT ANY POINT.

Wednesday, Jan. 25

PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 UB reps @ 55-60% resting EXACTLY 1 min. between each set.  Use weight from last week.

E.M.O.M. for 14 minutes

Min. 1: 20-30 DUs* + 5-10 Kipping Handstand Push-Ups*

Min. 2: 100m Sprint

*Scale rep scheme as needed for smooth cycling and sufficient rest time (min. 15s)

Thursday, Jan. 26

Overhead Position Prep & Skill Work, rotate through the following stations 3 times:

Overhead Bench Stretch + Single Arm Raises: stretch 30s then 7-10 Raises each side

Single Arm Raises in Squat: alternating 5 each side (slow and controlled)

Overhead Carry (Overhead Control and Strength): back and forth across box on each side

Handstand Floaters: 3 attempts

Single Leg Bench Glute Bridge 5 each leg, alternating (slow and controlled).

4 x 10 Overhead Squats (establish a light to moderate weight for repetition work and focus on mechanics, this may be done from the rack or floor).

Between Sets:

Accumulate 30s of Seated Pike Holds

Optional – Extra Conditioning 5-7 Sets of:

Run alternating 200m at 8-9 RPE with 200m jog at 4-5 RPE

Friday, Jan. 27

WOD Rehearsal

10 Cal Row

3×5 T2B rest 5s between sets (scale rep sets as needed, keep rest very short)

2×15 WBs rest 10s between sets (or 3×10 rest 510s b/w or 6×5 rest 5s)

1.1.1.1.1.1.1. (7 singles) no rest “drop & go”

3 Muscle-Ups (Scaling: Chest to Bar Pull-Ups or Jumping Chest to Bar Pull-Ups)

REST 5-10 min.

OPEN WOD 14.4 – AMRAP – 14min.

60 Cal Row

50 T2B

40 Wall Balls (20/14, 10”/9”)

30 Cleans (135/95 note time of completion for tiebreak)

20 Muscle-Ups (note time of completion for tiebreak)

Alternative Conditioning

800m Run

50 AbMat Sit-Ups

40 Wall Balls (or Jumping Squats)

30 Burpee Box Jumps

20 Dumbbell Hang Clusters

Saturday, Jan. 28

Open Box 9:00AM-12:00PM

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