Box Programming for Mar. 28- April 2, 2016
FOTB-2016 May 14th – the proving grounds of PTY’s bravest. Categories: RX, Sc, Teens. Register at Front Desk/send email to firstname.lastname@example.org
Important programming notes: we will be starting a short and heavy 5-week Front Squat and Deadlift Cycle. For those who are able, please come in on Saturdays to complete extra work. Please make sure you are working with accurate and postural 1RMs and do your best to stick to the program so we can measure results!! You should not use numbers that force you to round your back! If that means you have to drop down to about a 90% of your max for calculations you will be better served in the end. If you have to move something around, make sure you Deadlift at least 2 days after Squats. Remember to take notes on your performance. It’s important to keep track of successful/failed attempts to be able to set realistic goals. Pay attention to prescribed percentages, sets, and reps weekly.
If you are planning to be a FOTB 2016 Competitor, please take note on the comment posted on Friday (see below)
Monday, Mar. 28
16.5 For those who need to finish the Open, repeats, and for those who have never done this WOD before even if you are not in the Open (it’s a rite of passage – nadie se salva de esta).
For all others:
AMRAP – 20 min.
Run 400 meters
Max Reps of Unbroken Pull-ups
Keep track of number of UB pull-ups completed for each round. Your score is the maximum amount of pullups you do total.
Tuesday, Mar. 29
A. Front Squat: 5 Sets x 3 Reps @ 75%
B. 5 Rounds For Time:
15 UB Wall Balls (20/14)
30 Double Unders
Wednesday, Mar. 30
A. Strict Press: 5×2 @ 90%
B. For Time:
40 Pistols (20 E/L)
30 Pistols (15 E/L)
20 Pistols (10 E/L)
10 Pistols (5 E/L)
Progression for Pistols allowed: foot behind ankle (or behind ankle on floor if this isn’t possible).
Thursday, Mar. 31
A. Deadlift: 4 Sets x 5 Reps @ 70%, then 3 Sets x 1 Rep @ 80%
B. 1000m Row FOR TIME (note!)
Immediately followed by
50 Burpee Box Jumps (24/20) AFAP
Friday, April 1
FOTB 2016 OPEN WOD for the next few weeks you will be performing once a week, as part of regular programming, an FOTB “Open” WOD for purposes of categorizing competitors adequately (Rx/Sc). All competitors MUST do the workout AS PRESCRIBED even if that means not being able to score at all. If this is your case, you will perform a scaled version of the workout after your attempt. Your score for the Leaderboard will be the one for the workout done as prescribed. You must perform your WOD with a CrossFit PTY Coach or judge appointed by a Coach. This will not affect your results in the actual competition, this is just for categorization purposes only (and plain old CrossFit FUN). YOU MUST WRITE YOUR SCORE ON THE SHEET THAT WILL BE POSTED ON THE BOARD.
AMRAP 12 min. of the following ladder:
3 G2OH (135/95)
3 Chest 2 Bar Pull-Ups
6 G2OH (135/95)
6 Chest 2 Bar Pull-Ups
If you must perform the WOD Scaled after your attempt – the weights will be 115/75 and you will substitute the C2Bs with jumping C2Bs according to the standards used in the Open this year.
Saturday, April 2
Extra Strength Work:
Front Squat: 5 Sets x 3 Reps @ 80%
Deadlift: 2 Sets of 3 Reps @ 75%
Make sure to work on Mobility!! Lots of stretching, too!!
Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi