Box Programming for Nov. 23-28 - Reebok CrossFit PTY
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Box Programming for Nov. 23-28

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Box Programming for Nov. 23-28

Box Programming for Nov. 23-28

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Box Programming for Nov. 23-28

Monday, Nov. 23

A. Back Squat – 5 x 5 @ 75-80%

B. Conditioning

4 rounds time:

24 DB Reverse Lunges (total)

48 Double Unders

Tuesday, Nov. 17

A. Warmup

3 rds. of:

:45 Band Pullaparts (Tempo 2202: 2 pulling to chest, 2 second pause against chest, 2 back to start then immediately start next rep without losing tension on band)

:15 Transition

:45 Strict T2B/Leg Lifts – keep legs as straight as possible!

:15 Transition

:45 Superman

:15 Transition

B. Bench Press

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

C. Conditioning:
5 min. AMRAP

3-6-9…

DB Push Press, 50/35#

Burpee Box Jump Overs, 24/20″

*Each round increase the reps by 3 for each movement.

Wednesday, Nov. 18

A. 7 x 3 Clean First Pulls + 1 Hang Clean

Pull to the knees and hold for 3 full seconds, then return to ground; after hold on the third rep, instead of returning to ground, immediately finish with a full clean from the knees.

B. Conditioning

2 x 1600 meter Run for best total time

*Rest 7 min.

  Thursday, Nov. 19

A. Strict Pullups – 5 x 5 + 3 Wall Walks

Perform a set of 5 pullups (scaling options below), then with no rest, immediately perform three Wall Walks. Rest between sets as needed.

Options:

  1. Weighted – heavy but doable and UB for the 5 sets
  2. Strict – do not have to be UB but keep rests short.
  3. Strict Progression – NO jumping, kipping, etc. Slow and controlled concentric and eccentric (i.e., up and down) to build strength.

B. Conditioning:

3 x 3 min. AMRAP, resting 1 min. between rounds

4 (Ring) Dips

6 C2B Pullups

8 Pistols (alt)

Friday, Nov. 20

Long WOD

For time:

50 T2B

50 Thrusters, 95/65#

50 Russian Swings (heavy)

50 Burpees

Saturday, Nov. 21

BOX CLOSED FOR REEBOK TOUR! SEE YOU AT PARQUE OMAR!!

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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