Box Programming for June 20-25, 2016 - Reebok CrossFit PTY
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Box Programming for June 20-25, 2016

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Box Programming for June 20-25, 2016

Box Programming for June 20-25, 2016

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Monday, June 20

A. Pause Back Squat: 5×3 (3s pause at the bottom) @ 70% + 10lbs. (or 5 more pounds than week 2).

B. Conditioning

E.M.O.M. – 16 minutes

Min. 1: 5 Hang Squat Cleans @ 50-60% of your 1RM Clean (should be able to move fast)

Min. 2: 5-7 Burpees Over The Barbell

Tuesday, June 21

Warm-Up: Plank Game!

A. CrossFit Gymnastics Skills – MODULE 2: Hollow Variations and Toes To Bar

3 Sets, Not For Time, Alternating Drill 1 & 2

  • Drill 1: Tuck Hollow Hold, Single Leg Extensions, Extending Both Legs: 3 Sets of 3 Reps of hold tuck for 5s, hold each extended leg for 5s, then hold both extended legs for 5s. Attempt to repeat this two more times without breaking hollow (total hold time for all 3 reps is 60s) Rest as needed and repeat for two more sets, alternating with Drill 2 (below) 
  • Drill 1: Strict Toes To Bar (Knee tuck version only, first demo on video): 3 Sets of 5-8 Reps, alternating with Drill 1. Make sure to focus on engagement as you bring your knees up to your chest and tuck your hips to lift them. 

B. Conditioning:

5 RFT

10-50* UB** Double-Unders

10-20* UB** Wall Balls

* Choose between 10, 20, 30, 40, or 50 Double-Unders to hit UB depending on your abilities. Choose between 10, 15, or 20 Wall Balls and make sure you can hold each of the 5 sets UB (but still challenging!!!)

**10 Burpee penalty on the spot if you break a Double Under or Wall Ball set.

Wednesday, June 22

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position up to to 75% of 1RM Push Press for 1 Push Press + 1 Power Jerk.  

Then…

4 sets of the complex: 1 Push Press +  3 Power Jerks @ 70-75% of your 1RM POWER JERK.

B. AMRAP – 8 min.

10 S2OH (135/95)

15 Box Jumps (24”/20”)

Thursday, June 23

Warm-Up: 3 x 15 Banded Glute Bridges (use shorty bands, slow and controlled, 3s pause on top, do not touch the floor with glutes when lowering).

A. Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Romanian Deadlifts (heavy) https://www.youtube.com/watch?v=2SHsk9AzdjA

16 KB Reverse Lunges (8 E/L Farmer Carry Style)

*keep track of weight you are using in RDL for reference in coming weeks.

B. Conditioning: 10 Rounds (Not For Time, For Quality)

100m Run

5-10* Ring Rows or Body Rows with perfect mechanics

*scale accordingly, if 10 reps will cause you to lose form or yank then lower amount.

Friday, June 24

PTYCH002 “Deload & Go”

500m Row or 400m Run

30 Deadlifts (185/125)

500m Row or 400m Run

30 Overhead Squats (125/85)

500m Row or 400m Run

30 Push Press (115/75)

500m Row or 400m Run

*Have your weight sets ready. Choose Row OR Run, do not mix.

Saturday, June 25

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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