Box Programming for Mar. 30 - Apr. 4, 2015.. - Reebok CrossFit PTY
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Box Programming for Mar. 30 – Apr. 4, 2015..

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Box Programming for Mar. 30 - Apr. 4, 2015..

Box Programming for Mar. 30 – Apr. 4, 2015..

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TIME TO GET READY FOR “FITTEST OF THE BOX” 2015

April 25th!!! Full effort is full victory!!!

Monday, Mar. 30

LAST OFFICIAL DAY OF THE OPEN!! REMEMBER TO SUBMIT SCORES ON TIME!!

A. Every minute on the minute for 15 minutes:

5 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right)

5 Burpees

“If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.”

B. Every 2 mintues, for 10 minutes (5 sets):

100 meter Farmer’s Carry (as heavy as possible)

Tuesday, Mar. 31  

A. Every 2 minutes, for 16 minutes (8 sets):

Back Squat

Set 1 – 8 reps

Set 2 – 8 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 4 reps

Set 7 – 2 reps

Set 8 – 2 reps

“Build in load every set…but make each set challenging.”

B. Every 4 minutes, for 16 minutes (4 sets):

20 Wall Ball Shots

20 Box Jump-Overs or Step-Overs

“Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)”

Wednesday, April 1

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

12 Chest-to-Bar Pull-Ups or Strict Pull-Ups

12 Strict Handstand Push-Ups or L-Seated DB Press

Thursday, April 2

A. Strict Press 5 x 5, load up by feel.

B. AMRAP – 6 min.

3 Front Squats (Heavy!!! 80% of Full Clean)

30 DUs  

Friday, April 3

BOX CLOSED

Saturday, April 4

BOX CLOSED

 

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