Box Programming for Oct. 5-10, 2015 - Reebok CrossFit PTY
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Box Programming for Oct. 5-10, 2015

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Box Programming for Oct. 5-10, 2015

Box Programming for Oct. 5-10, 2015

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Remember to make your donation/registration (FANLYC) AND your team name for The PTY Co-ed Competition @ Front Desk. We will be posting the official competitor list this week. Details in our News&Events section. Please keep sending your training pics with your partner!! #WODporlavida2015

Monday, Oct. 5

A. Deadlift

Dropping back to 70% 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 70% based off today’s heaviest single.

B. 5 RFT:

200m Run

100m Farmer’s Carry (KB or DB)

12 DB/KB Front Rack Walking Lunge Steps or Reverse Lunges

Go as heavy as you can for unbroken work.

Tuesday, Oct. 6

A. Warm-Up Complex, 3 sets

5 Cobra to Hollow Planks + 10 Monkey Push-ups + 6 Archer Push-ups + 10 V-ups

Rest as needed between.

B. 3 Sets, for Max Reps

Bar Muscle-Ups

OR

5×5 Jump to Support/Box Muscle-up Transitions

B. For Time Retest AFAP!!! complete the following mini Chipper:

30 Box Jump Overs (24/20)

20 Wall Balls (20/14)

10 Pull Ups

Try your best to go unbroken. This is very short. GO ALL OUT.

Wednesday, Oct. 7

A. Front Squat

Dropping back to 70% 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 70% based off today’s heaviest single.

B. AMRAP – 10 min.

20 Back Squats, from the floor (155/115, 135/95, 115/75, 95/65, 75/55…choose heaviest you can handle for max two sets)

100 Double Unders (scale accordingly)

Thursday, Oct. 8

A. Split Jerk, 15 min. to establish a new 1RM.

B. “2014 Team Series Event 4″

For Time:

30 Calorie Row

30 Bar-Facing Burpees (these are perpendicular to the bar, must jump with both feet)

30 Hang Power Cleans (135/95 lbs)

Note details on your pace/rate of exertion on the 30 Cal Row to figure out your strategy with your partner for tomorrow’s WOD.

Friday, Oct. 9

CO-ED TEAM WOD

A. For Time:

1000m Row (set distance on rower, divide work as you wish)

B. For Time:

400m Run Male 

30 Deadlifts (135) Female

400m Run Female

30 Power Cleans (135) Male

400m Run Male

30 Front Squats (95) Female

400m Run Female

30 S2OH (95) Male

You must use the same barbell. If your partner comes back from the run and you have not completed the reps, he or she may help finish the set… however, you can’t go out to run until the set is done.

Saturday, Oct. 10

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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