Box Programming for May 8-13, 2017 - Reebok CrossFit PTY
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Box Programming for May 8-13, 2017

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Box Programming for May 8-13, 2017

Box Programming for May 8-13, 2017

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Coach Mark Rippetoe on resting in between squat reps: “It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you.”

Fittest Of The Box 2017 is Sunday, May 21. Box will be closed Monday, May 22. EVENTS 1 & 2 START NEXT WEEK, WAIT FOR IT :)

Monday, May 8

Back Squat: true 20 Rep Max

Use what you have learned from the 5-5-5-5 series to bust out a big number. Trust, brace, and get it done. This should be significantly heavier than your first attempt on Week 1 of the FOTB Cycle.

For Time:

800m Run

50 Plate Burpees

Tuesday, May 9

Last Man Standing: HSPU Ladder (Kipping or Strict)

On The Minute:

Min. 1: 3 HSPU

Min. 2: 5 HSPU

Min. 3: 7 HSPU

Min. 5: 9 HSPU

… and so on…

If you choose Strict HSPUs, adjust rep scheme to your capacity & challenge yourself on unbroken reps up the ladder.

For Time:

50 Cal Row/Bike/Ski For Time (write time separately on board)

150 Double Unders

50 Shoulder to Overhead (115/75)

Wednesday, May 10

3 Sets:

  • 1-5 Bar Muscle-Ups + 1-5 Kipping Chest 2 Bar Pull-Ups + 1-5 Kipping Pull-Ups: this is an unbroken scheme, choose reps you can handle consecutively. Scale to 1-5 Strict Pull-Ups + 1-5 Kipping Chest 2 Bar Pull-Ups OR 1-5 Kipping C2B + 1-5 Kipping Pull-Ups. If you do not have Strict Pull-Ups yet, you will work on 5×5 assisted Strict Pull-Ups, any grip.
  • 4 Consecutive Single Leg Broad Jumps as shown on video, alternating legs and sticking each one legged landing for 2-3 seconds.

CONDITIONING

Every 2 minutes for 10 minutes (5 Sets):

25 UB Wall Balls (Scale down so you can hold it…but make it challenging!!!)

Thursday, May 11

DEADLIFT

Heavy single or 1RM.

3RFT

15 DB Push Press (40/25)

10 DB Front Squats (40/25)

5 Deadlifts (Choose* 315/205, 275/185, 225/155)

*Choose the heaviest weight possible that you can handle, even if that means going one by one on the reps (as you have been practicing).

Concentrate on working fast in the DB PP/FS.  

Friday,  May 12

Overhead Squat Practice: 3×3 building up, focusing on mechanics! Practice passing the bar from the front to back rack.

“Squancy”

3 RFT

400m Run

15 Squat Snatches (Rx:135/95 Sc:95/65,75/55)

Saturday, May 13

Open Box 9:00AM-12:00PM

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