Box Programming for Oct. 19-24, 2015 - Reebok CrossFit PTY
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Box Programming for Oct. 19-24, 2015

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Box Programming for Oct. 19-24, 2015

Box Programming for Oct. 19-24, 2015

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Monday, Oct. 19

A. Front Squat

Dropping back to 80% Recall/review your numbers!

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 80% based off today’s heaviest single.

 

B. 4 rounds for time:

10 Tall Box Jumps

20 Goblet Reverse Lunges, alternating

30 Russian KB Swings, heavy (may be double KB)

 

Tuesday, Oct. 20

A. Warm-Up, 3 sets:

15s to 30s Support on Rings or P-Bars

30s Strict T2B or Leg Lifts

45s Superman Hold

B. E.M.O.M. – 15 min.

Station 1 – :30 Strict (Ring) C2B Chinups

Station 2 – :30 Shoulder Touches (or scale to HS Hold)

Station 3 – :30 Double Unders

C. Cashout

50 Pushups for time

*perfect pushups! Scale the quantity to 30, 20, or 10 depending on level to maintain the quality of the movement

Wednesday, Oct. 21

A. Deadlift

Dropping back to 80% Recall/review your numbers!

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 80% based off today’s heaviest single.

B. Max efforts for times:

Run 1200m

*Rest 1:1

Run 800m

*Rest 1:1

Run 400m

Thursday, Oct. 22

A. Warmup – Mobility

  1. Partner Squat Stretch, 2 min./person
  2. Partner Internal Rotation Stretch, 2 min./person

B. 6 sets of  2 x 1 Behind-the-Neck Sn-Grip Push Press + 1 OHS (3 sec pause in the bottom)
**mobilize between sets!!!**

C. 5 min AMRAP – “Fran”

21-15-9

Thrusters, 95/65#

Pullups

*If you finish the round of 9, start again at 21.

 

Friday, Oct. 23

Working with a partner, complete as many rounds as possible in 30 minutes of:

30 Double Unders

 

15 Burpee Pullups

100-meter Sprint

*Alternate full rounds

 

Saturday, Oct. 24

 

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

 

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

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