Box Programming for May 30 – June 5, 2016
We hope FOTB-2016 and the programming cycles leading up to it were as fun and challenging for you as they were for us! We also hope you feel re-energized after your transition week and are ready to hit the new cycle hard! Time to clean up, work on positions, gain raw strength, and keep our engines fired up. Have patience on skill work, don’t ever give up, and try not to throw up.
Monday, May 30
Pause Back Squat: 5×3 @ 70%, 3s hold at the bottom.
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.
If your 1RM is not accurate you may have to adjust the prescribed weights up if they feel too easy.
“The pause back squat can serve a few purposes. First, it helps train rate of force development in the squat by eliminating the stretch-shortening reflex that normally occurs and helps the muscles generate more force and momentum to recover through the sticking point of the squat. It will also improve trunk strength and postural strength, improve flexibility and comfort in the bottom of the squat, and help correct improper movement in the squat such as leading with the hips.”
Here are some additional articles so you can read up on the benefits of pause squats:
50 Cal Row
50 Wall Balls
50 Box Jumps
50 Burpees onto 45lb plate
Tuesday, June 1
Warm-Up: Plank Circle Game, 2 Rounds. Use hollow plank position to activate lats and abs!!
CrossFit Gymnastics Skill: Swing Development Drill (Slow and Controlled)
“This drill is designed to reinforce good positions while maintaining body control. Pause at Lat active hollow, pause at neutral, pause at tight arch, pause back at neutral and repeat.”
5 Sets Not For Time, alternate between:
- Swing Development Drill: dead hang, 2s pause in hollow position, 2s pause at neutral, 2s pause at arch, 2s pause back at neutral.
- 2-3 Handstand Push-Up Negatives: from handstand hold, lower head to mat AS SLOW AS POSSIBLE. Progression: stacked AbMats or basic hold.
Min. 1: 100m Sprint
Min. 2: 5-10 HSPUs (sub with Ring Push-Ups or Incline Push-Ups)
Wednesday, June 2
Power Jerk: warm up sets with 3s pause in the dip position up to to 60-70%. Work up to a heavy single or 1RM (no pause) then 2 sets x 3 reps @ 60%.
Toes 2 Bar
Thursday, June 3
Posterior Chain Work:
3 Sets Not For Time of:
10 Bulgarian Split Squats E/L (KBs or DBs, moderate weight, hind foot on 45lb plate)
10 Good Mornings (light to moderate weight, from the rack)
*keep track of weights you are using for reference in coming weeks
10 Russian Swings (70/53, must be unbroken so scale accordingly)
Friday, June 4
PTYPW001 – “Double Burner”
this is a repeat with a 2 round increment
In Teams of 2:
10 Rounds Total (5/5) For Time:
Partner A will perform:
10 Hang Power Cleans (choose: 155/105, 135/95, 125/85, 115/75, should NOT be easy!)
10 Burpees OTB
Partner B, simultaneously, will perform:
1 Rope Climb (advanced Legless)
As soon as both partners are done, they may switch tasks.
Rope Climbs: in a full class we will stagger the group. Use rope in the back if you are not proficient climbing yet.
$-Out: 3 Sets of 50 Partner Abs (Coach will give you several options such as MedBall passes forward or rotating back, amongst others. Feel free to try some of your own ideas with your partner!)
Saturday, June 5
Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi