Box Programming for June 6-11, 2016
Monday, June 6
A. Pause Back Squat: 5×3 @ 70% + 5-10lbs, 3s hold at the bottom. Be careful with weight increments! ONLY go up 10 lbs. If last week was easy.
Important: the “bottom” is a tight position, maintaining your lumbar arch. Don’t sit at the bottom and loosen up. A tip to understand this is to start with just the barbell or without weight and lower yourself all the way to the deepest squat possible (“third world squat” style) losing on purpose lumbar curve. Then lift up your hips an inch or two (depending on the depth your flexibility allowed in the first place – but stay below parallel) and find that tight arch and position.
45 Wall Balls
Front Squats (125/85)
45 Wall Balls
Tuesday, June 7
General: DROMs, 4 x Bear Crawl across box, return in Crab Walk.
3 Sets, Not For Time, alternating 1&2
1)Partner Armadillo Drill! 3 x 1 min. Each, alternating.
2) Scap Pull-Ups!! 3 x 10-15 Reps, your partner supervises.
B. CrossFit Gymnastics Skills – MODULE 1: The Kipping Pull-Up
Part 2: Reinforcing Lat Activation (Drill 1 & 2) “First drill is lat activation on the bar. Second drill is lat activation with a pause before pulling up.”
Part 3: Beat Swing “The swing is a skill in and of itself. The goal is to find timing, tempo, & rhythm all while maintaining control. A good test is to stop on command before disengaging from the bar.”
1. 3 x 1 Lat Activation Drill.
2. 3 x 1 Lat Activation + Pause + 1 Strict Pull-Up (if you do not have Strict Pull-Ups you will only do Drill 1 x 7 Sets. If you are close to a Strict Pull-Up, you may use a thin band.)
3. Beat Swing Intervals
2 Sets x 5 Rounds, 1 min. Rest b/w rounds
With the timer: 5s of Beat Swings, 5s Dead Stop (showing control) 5 times, trying your best to not let go for the 5 Rounds. Rest 1 min. and repeat.
C. Conditioning: PTYRW001 – “Air Conditioner”
21 Burpee Box Jumps (24”/20”)
Wednesday, June 8
Note: by now most of you should have a pretty accurate Push Press due to the cycle leading up to FOTB. Also, keep in mind for the coming weeks your weight from last week’s heavy single or 1RM in Power Jerk.
A. 3 Push Press + 1 Power Jerk
warm up sets with 3s pause in the dip position up to to 60-70% for 1 Push Press + 1 Power Jerk. Then 4 sets of the complex: 3 Push Press + 1 Power Jerk @ 65% of your 1RM PUSH PRESS.
B. AMRAP – 8 min. Of the following ladder (this is similar to CFOPEN 15.4 but without the increment in cleans after 3 rounds… and specifically use POWER Cleans, scale accordingly!!! You should be able to rep the weight you choose).
3 Power Cleans (185/125)
3 Power Cleans
3 Power Cleans
Thursday, June 9
A. Posterior Chain Work:
3 Sets, Alternating, Not For Time of:
10 Romanian Deadlifts (moderate weight) https://www.youtube.com/watch?v=2SHsk9AzdjA
25 Banded Glute Bridges (use shorty bands, slow and controlled, 2s pause on top, do not touch the floor with glutes when lowering)
*keep track of weight you are using in RDL for reference in coming weeks.
30 “Baby-Makers” (40/25 – Row, Push-Up, Row, Squat Clean 2 Thruster)
Friday, June 10
PTYCH001 – “PTY’S Dirty Thirty”
30 Box Jump-Overs (24”/20”)
30 C2B Pull-Ups
30 KB Swings (70/53)
30 Front Rack Reverse Lunges (95/65)
30 Push Press (115/75)
30 Deadlifts (135/95)
30 Wall Balls (20/14)
30 Double Jump Burpees
30 Triple Unders (or 90 DUs)
There is always a good old “Filthy Fifty” as a scaling option
Saturday, June 11
Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi