Box Programming for July 25 - July 30, 2016 - Reebok CrossFit PTY
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Box Programming for July 25 – July 30, 2016

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Box Programming for July 25 - July 30, 2016

Box Programming for July 25 – July 30, 2016

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Monday, July 18

A. Pause Back Squat: 5 x 1 (3s pause at the bottom) @ 90%. If you already hit your 90% 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 – inspired by “Feel the Berm”

3 rds for time:

~600 m Med Ball Run, 20/14*

20 Burpee Box Jumps, 24/20”

*Route is as follows: run towards Calle 50, take the second right, then take the first right heading towards towards Via Israel, then take the first right (i.e., before Vis Israel) and return to PTY.

**Scale Run to normal 400 m route

Tuesday, July 19

A. CrossFit Gymnastics SkillsMODULE 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 may work with a partner for lumbar support/awareness. You may make it more challenging by keeping your legs straight in the ascent/descent.

3 Sets (for Quality) alternating, of:

  • Drill 10: Handstand Shoulder Touches (nose to wall): Slow and controlled shoulder touches with a straight body. Shift your balance point over your hand by using your shoulder, not your body. 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:

16 min. EMOM

Min. 1: 2-8 Strict Pullups

Min. 2: 30-40 Double Unders

Wednesday, July 20

A. 2 Pause Power Jerks

Warm up sets with 3s pause in the dip position for 2 Power Jerks. Do not do this at a weight that forces you to re-dip!!

1RM Power Jerk – build up and find your max Power Jerk

B. Conditioning

For Time:

8 rds

10 Wall balls, 20/14

12 Russian KB Swings

~25 m Farmer’s Walk (heavy)

*Farmer’s Walk route is to the corner and back

Thursday, July 21

Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Pause Romanian Deadlifts (heavy) – 2 sec pause at the bottom

10 BB Back Rack Reverse Lunges (heavier than front rack – 5 E/L)

6-8 Supinated Bent Over Barbell Rows (heavier than pronated grip but do not compromise form)

Restorative Conditioning:

15 min. at a moderate pace, for quality

Row 20 cal (or Run 200 m)

:30 Hollow Hold

:30 Superman Hold

50 Single Unders

10 Ring Rows

*Hollow and Superman Holds do *not* have to be UB – accumulate time with good posture to reach the 30 seconds.

Friday, July 22

Row 2k for time

*at the 14 minute mark*

10 min. AMRAP

3 Clean and Jerks @ 70% 1RM CnJ

5 C2B Pullups

10 Pushups

15 Air Squats

*scale Pushups so that you can complete them with good posture!

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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