Box Programming for June 27 – July 2, 2016
CHECK OUT NEWS & EVENTS SECTION TO FIND OUT ABOUT OUR UPCOMING LIFESTYLE CHALLENGE IN AUGUST!!
Monday, June 27
A. Pause Back Squat: 5×3 (3s pause at the bottom) @ 70% + 15lbs. (or 5 more pounds than last week).
21 Front Squats (135/95)
15 Front Squats (135/95)
9 Front Squats (135/95)
$-OUT: 5 Rounds of 100m Farmer’s Carry, rest as needed between sets.
Tuesday, June 28
Warm-Up: Tuck Crunch & Hold! Game
A. CrossFit Gymnastics Skills – MODULE 2: Hollow Variations and Toes To Bar
3 Sets, Not For Time, Alternating Drill 3 & 4
Drill 3: Lowering Straight Legs, Extending the Arms: 3 Sets of 3 Reps start with legs straight up and arms forward in a flat back, hollow position. Take at least 5s to slowly lower the legs then extends arms overhead and hold for 3 more seconds… perform a tuck crunch and repeat this sequence for two more reps unbroken. Rest as needed and repeat for two more sets, alternating with Drill 4 (below)
Drill 4: Toe 2 Bar Complex – 1 Strict Toes To Bar (knee tuck version) + 1 Strict T2B (straight leg version) + 3-5 Kipping T2B (scale reps accordingly). Alternate sets with Drill 3. Make sure to focus on engagement and recall kip development drills worked on during Module 1!!
5 Sets AFAP!! Rest 1 min. b/w each set
10/15 Cal Row
10 Box Jumps (30”/24”)
Wednesday, June 29
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.
4 sets of the complex: 1 Push Press + 2 Power Jerks @ 75% of your 1RM POWER JERK or increase 5-10 lbs. of weight used last week.
B. For Time:
Power Cleans (135/95)
Thursday, June 30
A. Posterior Chain Work:
3 Sets Not For Time of:
6-8 Bulgarian Split Squats E/L (KBs or DBs, increase weight*, hind foot on 45lb plate)
6-8 Good Mornings (heavy)
6-8 Bent Over Barbell Rows (moderate, do not compromise form)
https://www.youtube.com/watch?v=Xglwz5hwRYs (stick to parallel position)
20 Russian Swings (heavy but UB)
10-20 Reverse Burpees
Friday, July 1
PARTNER WOD – PTYPW003 – “Stand by Me”
100 Wall Balls (20/14)*
50 Handstand Push-Ups while partner is in Handstand Hold**
50 S2OH while partner is in Overhead Hold (115/75)*
50 Chest to Bar Pull-Ups while partner is in Dead Hang Hold**
100 Reverse Lunges while partner is in Front Rack Hold*
*MUST perform 50 EACH of Wall Balls/Lunges and 25 S2OH, any rep scheme allowed.
**MINIMUM WORK REQUIREMENT FOR ONE PARTNER is 15 reps.
Saturday, July 2
Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi