Box Programming for Oct. 31- Nov. 5, 2016 - Reebok CrossFit PTY
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Box Programming for Oct. 31- Nov. 5, 2016

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Box Programming for Oct. 31- Nov. 5, 2016

Box Programming for Oct. 31- Nov. 5, 2016

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

FELICES FIESTAS PATRIAS!!!

Monday, Oct. 31

HAPPY HALLOWEEN!! DON’T GIVE UP

“ZOMBIE VS. SURVIVOR” THE ANTI PARTNER  WOD

Fight for survival…

2 Adversaries flip a coin for: Zombie or Survivor

One player will start as the Zombie and one player will start as the Survivor. The goal of this WOD is to survive by ending the workout as the Survivor. The WOD is divided up into stages, with separate work requirements for Zombie and Survivor. Whenever the Zombie wins a stage (and eats the Survivor), the Survivor reanimates and becomes the Zombie and the Zombie becomes the Survivor for the following stage. Whenever the Survivor wins a stage, he/she continues as the Survivor and the Zombie continues as the Zombie for the following stage. If a player finishes a given stage first, she should wait for the opposing player to finish that stage before moving on to the next stage. The only exception to this rule is after the first stage: if the Survivor finishes the run first, she may start on the row right away.

At 3, 2, 1 go…

Stage 1: The Chase

Survivor: 600 m Run like Hell*

Zombie: 600 m Run (start 10 second after Survivor)

The Zombie starts 10 seconds after the Survivor – the Survivor must try and escape. If the Zombie catches the Survivor, the Survivor must finish the run carrying the Zombie back to the box and they switch roles for the next section. If the Survivor arrives at the rig first, he/she is safe and starts the row right away.

*Route: pass the first speed bump then turn right at the next street. Take the first right up the hill, take the first right again, then take the first left to return to the box.

Stage 2: The Boat Escape

Survivor: 1000/800 m Row

Zombie: 75/50 Burpees

The Survivor must row 1000 m (800 m women). The Zombie must give chase via zombie doggie paddle, i.e., Burpees, 75 for men, 50 for women. Whoever finishes first goes to Stage 3 as the Survivor, but not until both players are done, at which point they should start the next stage immediately.

Stage 3: The Shootout

Survivor: 66 Wall Balls

Zombie: 30 Hang Squat Clean Thrusters, 115/75#

The Survivor must complete 66 Wall Balls and the Zombie must complete 30 HSCT. Whoever finishes first goes to Stage 4 as the Survivor, but not until both players are done, at which point they should start the next stage immediately.

Stage 4: Jump Me If You Can

Survivor: 150 Double Unders

Zombie: 150 Double Unders

This stage is a straight up race to finish the DUs first. Whoever finishes first goes to Stage 5 as the Survivor, but not until both players are done, at which point they should start the next stage immediately. Teams whose members are less comfortable with Double Unders should scale them to 100, 50, or to 400 Single Unders (at any rate, they should scale the SAME way).

Stage 5: The Final Chase

Survivor: 600 m Run For Your Life

Zombie: 600 m Run (start 10 second after Survivor)

The Zombie starts 10 seconds after the Survivor – the Survivor must try and escape. If the Zombie catches the Survivor, the Survivor must finish the run carrying the Zombie back to the box and the Zombie becomes the Survivor and is declared the winner. If the Survivor arrives at the rig first, he/she is safe and is declared the winner. NOTE FINAL TIME for both players.

Tuesday, Nov. 1

Strength Wave Cycle: Strict Press

WEEK 3

Wave 1

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

Wave 2

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

AMRAP-7 min.

S20H (135/95)

T2B

OPTIONAL $-OUT: Dumbbell Rows, 3×10 E/A (moderate-heavy weight)

Wednesday, Nov. 2

Strength Wave Cycle: Back Squat

WEEK 3

Wave 1

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

Wave 2

1 Reps @ 80%

3 Reps @ 80%

5 Reps @ 80%

For Time:

21-15-9

Front Squats (115/75)

Box Jumps (24”/20”)

BOX CLOSED NOVEMBER 3, 4, 5.

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