Box Programming for July 18 – July 23, 2016
Este viernes horario especial: Open Box de 6-10AM, 11AM-2PM, 4-7PM
Monday, July 18
Squat Mobility Warm-Up
3 Rounds, NFT, alternating:
- Adductor Rocks https://www.youtube.com/watch?v=HAdRxWz_Vwg
- Quadruped Hip Rocks https://www.youtube.com/watch?v=-N8SRZ9g1eI
A. Pause Back Squat: 5×2 (3s pause at the bottom) @ 85%. If you already hit your 85% last week, then add 5-10 more lbs. We will soon be coming to the end of the cycle and this should be quite heavy by now.
Front Squats (135/95)
Box Jumps (30”/24”)
Immediately followed by
200m Farmer’s Carry (heavy)
Time on board only for 21-15-9 part.
Tuesday, July 19
*Actividad/WOD especial de Reebok a las 6:00PM, lleguen los que quieran participar a la clase de las 5:30PM.
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. Progress to stacking hips over shoulders (slow and controlled!!) and then move into a full headstand. You make work with a partner for lumbar support/awareness.
A. 3 Sets (for Quality) alternating, of:
- Drill 9: Handstand Balance Practice (against wall): 1 minute hold and practice with taking feet off wall. https://www.youtube.com/watch?v=dU9rLHQIehA
- Drill 10: Handstand Shoulder Shifts (nose to wall): these are not shoulder taps. We will work on taps next Tuesday. This week you must concentrate on properly shifting and stacking your body over shoulders. 3-5 slow and controlled shifts each side, alternating. https://www.youtube.com/watch?v=fdqa_UWyCGg
Box Hanstand Hold https://www.youtube.com/watch?v=rA_xFsWUPPU
E.M.O.M. – 16 minutes
Min 1: 30 Double-Unders
Min 2: 8-12 UB T2B
Wednesday, July 20
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!!
5 sets of the complex: 1 Push Press + 1 Power Jerk @ 90% of your 1RM POWER JERK or increase 5-10 lbs. above weight used last week.
B. For Time:
60 Cal Row
50 Overhead Squats (45/35 – do not drop the barbell on floor!!)
40 Wall Balls (20/14)
30 Burpees (onto 45lb plate)
Thursday, July 21
A. Posterior Chain Work:
3 Sets, Alternating, Not For Time of:
6-8 Romanian Deadlifts (heavy)
10 BB Front Rack Reverse Lunges (heavy – 5 E/L)
6-8 Bent Over Barbell Rows (heavier than last week, do not compromise form)
B. Restorative Conditioning:
20 Russian Swings
10-20 V-Ups https://www.youtube.com/watch?v=CHO_sD0zpxo (or Tuck Crunch as progression)
Friday, July 22
THE 2016 REEBOK CROSSFIT GAMES ARE HERE!!
OPEN BOX TODAY – SCHEDULE:
WALK-IN WOD T.B.A.!!
Saturday, July 23
Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi