Box Programming for Mar. 13-18, 2017 - Reebok CrossFit PTY
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Box Programming for Mar. 13-18, 2017

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Box Programming for Mar. 13-18, 2017

Box Programming for Mar. 13-18, 2017

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“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 13

RX’D:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans (any style 185/125) + 3 HSPUs

Min. 2: 3 Cleans + 6 HSPUs

Min. 3 3 Cleans + 9 HSPUs

… and so on… ascending 3 HSPU reps every minute…

SCALED:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans + 3 Push Presses (95/65)

Min. 2: 5 Cleans + 5 Push Presses

Min. 3: 7 Cleans + 7 Push Presses

… and so on 9/9, 11/11, etc.… ascending 2 reps per movement every minute…

OPTIONAL: Back Squat: every 2 minutes, for, 10 min. (5 sets) x 3 Back Squats @ 75-85%

Tuesday, Mar. 14

OPEN WOD 15.3 www.games.crossfit.com for official rules and guidelines.

This WOD does not need to be done full blast, you may use it as a rehearsal for pacing.

AMRAP-14min.

7 Muscle-Ups

50 Wall Balls (20 to 10”/14 to 9”)

100 Double-Unders

*Scaled (2015 Open Scaled Version):

AMRAP-14min.

50 Wall Balls (20 to 9”/10 to 9”)

200 Single-Unders

Wednesday, Mar. 15

AGAIN – Pistol Practice: 3 x 5-10 reps E/S WITHOUT ALTERNATING. This means you must complete all reps on one side before switching to the other. The idea is to work on full extension & control to master the movement’s standards. Work on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach without alternating, as well.

5 Rounds AFAP:

10 Box Jumps (24”/20”)

10 S2OH (115/75)

10 Bar Facing Burpees

Thursday, Mar. 16

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 21 minutes

Min. 1: 3-10 T2B or 10-20 Tuck Crunches (you may also try V-Ups or Hollows)

Min. 2: 10-15 KB Swings (American or Russian)

Min. 3: 3-7 Dumbbell OHS E/S (Rx: 50/35, Sc: 35/20)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 17

OPEN WOD 17.4 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 18

Open Box 9:00AM-12:00PM

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