Box Programming for July 11 - July 16, 2016 - Reebok CrossFit PTY
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Box Programming for July 11 – July 16, 2016

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Box Programming for July 11 - July 16, 2016

Box Programming for July 11 – July 16, 2016

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Monday, July 11

Warm-Up:

3 Rounds, NFT, alternating:

A. Pause Back Squat: 5×2 (3s pause at the bottom) @ 85% (or increase weight from last week).

B.Conditioning

For Time:

21*-15*-9*

Deadlifts (225/155)

Push-Ups (standard**)

*50 Double Unders

**If your Push-Up mechanics are not nearly perfect by now, DO NOT go fast and make a mess. Use your knees or go slow and figure it out!!!

Tuesday, July 12

CrossFit Gymnastics Skills – MODULE 3: Handstands

Warm-Up: Headstand Practice – review hand/head placement of the “tripod” position & transition to a headstand, placing knees on elbows. 3 Sets, holding this position 15-20s.

After practice stacking hips over shoulders. Work with partners for support if needed!! When this position is achieved (with or without aid of partner), 3 sets x 5-10s hold. Do not go into a full headstand yet.

A. 3 Sets (for Quality) alternating, of:

Drill 7: Wall Facing Handstand (Wall Walk to Handstand, Nose and Pointed!! Toes to Wall, Hollow position), perform a wall climb, reach the Hollow Position facing the wall & hold for 10s. Climb back down holding hollow.

https://www.youtube.com/watch?v=unOpY3Rdi7M

Drill 8: Handstand Negatives kick up to a handstand and lower yourself as slowly as possible down to the mat. You may use abmats (or plate + abmat) so you do not collapse on your neck. Keep in mind that this height must be reduced as you gain strength over time.

B. Conditioning:

5 Sets AFAP!! Rest 1 min. b/w each set

200m Sprint

10/5 UB C2B Pull-Ups (scale down reps as needed to work unbroken, you may increase reps if you wish as long as you maintain them UB)

MUST BE DONE RUN FIRST

Wednesday, July 13

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position for 1&1. Do not do this at a weight that forces you to re-dip!!

4 sets of the complex: 1 Push Press +  2 Power Jerks @ 85% of your 1RM POWER JERK or increase 5-10 lbs. above weight used last week. THIS MAY RESULT IN AN “ACCIDENTAL” MAX IN PUSH PRESS :)…

B. CONDITIONING

For Time:

30 Burpees to a 6” Target (Open Standard)

15 S2OH (155/105)

30 Wall Balls (20/14)

10 S2OH

20 Wall Balls

5 S2OH

10 Wall Balls

30 Burpees to a 6” Target (Open Standard)

Thursday, July 14

A. Posterior Chain Work:

3 Sets Not For Time of:

6-8 Barbell Bulgarian Split Squats E/L (you may work from the rack, moderate to heavy, hind foot on 45lb plate)

6-8 Good Mornings (Increase weight from last time)

6-8 Bent Over Barbell Rows (heavier than last week, do not compromise form)

https://www.youtube.com/watch?v=Xglwz5hwRYs (stick to parallel position)

B. Restorative Conditioning (for quality, not time)

7-10 Rounds*

100m Sprint

10 DB Rows (5 E/A, solid plank position, moderate weight)

10-15 Tuck Crunches

*This should be restorative work. If you you are feeling great, hit all 10 rounds. If you trained hard MON-WED and feel beat up, then back down to 5-7 Rounds just to flush the system.

Friday, July 15

PTYRW002 “Triple 7 AMRAP”

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

15/10 Pull-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/7-5 Dips (Rings/Matador/Box)

You may choose the order in which you would like to perform your AMRAPs, aim for the doing your weakest couplet first so you hit it hard.

Saturday, July 16

OPEN BOX 9-12 MD 

WOD WARS TEAM EDITION

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

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