Box Programming for Nov. 14- Nov. 19, 2016 - Reebok CrossFit PTY
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Box Programming for Nov. 14- Nov. 19, 2016

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Box Programming for Nov. 14- Nov. 19, 2016

Box Programming for Nov. 14- Nov. 19, 2016

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“DEFEAT IS A STATE OF MIND…” – Bruce Lee

Monday, Nov. 14

Strength Wave Cycle: Back Squat

WEEK 5

Wave 1

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

Wave 2

1 Reps @ 85%

3 Reps @ 85%

5 Reps @ 85%

Conditioning:

5 rounds for pace of –

200 m Run

15 Burpees

50 m Farmer’s Walk

*The goal of this workout is to maintain an even pace throughout the five rounds. Take note (e.g., quickly write down with chalk, mark with a watch, etc) of each split: mark down the total clock time at the end of each round, then calculate each round time after the workout is over. The person with the most even splits wins. So someone who does 2:00, 2:01, 1:58, and 2:03 (5 second spread) would win against someone who did 1:30, 1:41, 1:45, 2:01, 2:10 (40 second spread), even though the second time is faster. If you can go faster and still maintain your pace, do so, but pace takes priority over speed for this workout. Write down your round times on the board after the workout.

Tuesday, Nov. 15

Strength Wave Cycle: Strict Press

WEEK 5

Wave 1

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

Wave 2

1 Reps @ 85%

3 Reps @ 85%

5 Reps @ 85%

Conditioning:

8 min AMRAP

4 Strict HSPU

8 C2B Pullups

16 Dumbbell Snatch (alt)

Wednesday, Nov. 16

5×1 Clean Deadlift + 1 Clean First Pull to Clean + 1 Clean: perform a Clean Deadlift up to your power position, then lower the bar to the floor along the same path. Then perform a Clean Deadlift up to the knees only, pause for 3s and from this position perform a full Clean. Then perform a fluid full Clean from the floor with no pauses. Warm-Up and build up as long as you maintain solid technique.

Conditioning:

15-12-9 for time

DB Hang Clusters (heavy)

Burpee Box Jumps, 30/24”

Thursday, Nov. 17

5 Sets, For Quality, alternating:

1 Good Mornings (from the rack): 10-12 reps (moderate weight but heavier than last time)

2 Strict Toes 2 Bar: 5-8 reps, slow and controlled

3 Supinated Bent Over Barbell Rows: 8-10 reps (moderate weight, pause with contact at the chest, “chin-up” grip)

4 Dumbbell One-Leg Glute Bridge – 15 reps, each leg (2 sec pause at the top)

5 L or Tuck Chin-Ups: 3-8 reps (in L-sit or Tuck position)

Progression/Scaling Exercises

2: 5-8 Hanging L-raises to parallel, starting from the hollow position, slow and controlled 5: 5-10 supine grip body rows

Optional Cash-Out

For 15 min. ROW, alternating pace (10 rounds):

45s hard

45s walking rest or spinning the rower

Friday, Nov. 18

0-5:00

Run 400 m

Max Reps Double Unders

5:00-10:00

Find 3RM Front Squat (from rack)

10:00-13:00

Rest and set up for next part

13:00-21:00

8 min. AMRAP

5 Push Press, 115/75#

10 Front Rack Reverse Lunges, 115/75#

15 Deadlifts, 115/75#

100 m Run

21:00-26:00

Rest

26:00-31:00

Run 400 m

Max Reps Double Unders

*Share racks for the Front Squat. Warm up beforehand to get close to the weights you’ll attempt during the workout.

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