Box Programming for July 18 - July 23, 2016 - Reebok CrossFit PTY
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Box Programming for July 18 – July 23, 2016

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Box Programming for July 18 - July 23, 2016

Box Programming for July 18 – July 23, 2016

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Este viernes horario especial: Open Box de 6-10AM, 11AM-2PM, 4-7PM

 

Monday, July 18

Squat Mobility Warm-Up

3 Rounds, NFT, alternating:

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.

B. Conditioning

For Time:

21-15-9

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 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

Progression:

Box Hanstand Hold https://www.youtube.com/watch?v=rA_xFsWUPPU

B. Conditioning:

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:

5 Rounds

200m Run

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:

  • 6:00-10:00AM
  • 11:00AM-2:00PM
  • 4:00-7:00PM

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

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