Box Programming for Mar. 6-11, 2017
“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. 6
A. Every 2 min. for 16 min. (8 sets) ALTERNATING sets of:
1 FRONT Squat @ 85%
3 BACK Squats at the same weight (85% 1RM FS)
B. 3 RFT:
15 Thrusters (95/65)
100 Double Unders (scale as needed)
Aim for performing unbroken.
Tuesday, Mar. 7
OPEN WOD 16.4 www.games.crossfit.com for official rules and guidelines.
55 Deadlifts (225/155)
55 Wall Balls
55 Cal Row
*Scaled (Open Standards):
Wall Balls (20/10)
Wednesday, Mar. 8
A. Practice Pistols: 3 x 10 reps E/S (20 total) working on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach.
B. AFAP X 3 Sets, rest 3 min. between each set.
20 Box Jumps
10 Ground to Overhead (Rx:135/95 Sc:95/65)
Thursday, Mar. 9
E.M.O.M. for 18 minutes
Min. 1: 5-10 Target Burpees
Min. 2: 10-15 KB Swings (choose American or Russian)
Min. 3: 3-7 Dumbbell Thrusters (Rx: 50/35, Sc: 35/20)
You may choose a high rep scheme for a full blowout if you are not concerned about the Open tomorrow or you may scale reps down for some light conditioning work.
OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…
Row 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. 10
OPEN WOD 17.3 www.games.crossfit.com for official rules and guidelines.
Saturday, Mar. 11
Open Box 9:00AM-12:00PM