Box Programming for Oct. 6-11, 2014 - Reebok CrossFit PTY
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Box Programming for Oct. 6-11, 2014

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Box Programming for Oct. 6-11, 2014

Box Programming for Oct. 6-11, 2014

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PARTNER WOD ON FRIDAY!!!!

 

Monday, Oct. 6

 

A. Back Squat: 5 x 2-3 reps @ 30X1

Rest 15-20 seconds

10-15 Kipping Pull-Ups

Rest 3 minutes

 

B. Four sets for Max Reps of Cleans against a 2-minute running clock, with 2 minutes of rest between sets:

250m Row

Squat Cleans (135/95 lbs)

*scale accordingly

 

Tuesday, Oct. 7

 

A. Shoulder Press 4 x 3-5 reps @ 20X1

Rest 2-3 minutes

 

B. AMRAP – 12 minutes of:

6 Handstand Push-Ups

9 Ring Dips/Matador

12 Toes to Bar

 

 

Wednesday, Oct. 8

 

A. Four sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 2 minutes

 

B. Three sets for times of:

100 Double-Unders

30 Kettlebell Swings (53/35)

20 Box Jumps

Rest 3 minutes between sets.

 

 

Thursday, Oct. 9

 

A. Three sets of:

8-10 Bulgarian Split Squats E/L @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps E/A @ 2111 (YES, we are doing Trap Raises :) )

Rest 30 seconds

 

B. 15-12-9 of:

Thrusters (choose heavier than your usual: 135/95, 125/85, 115/75, 95/65, 75/55)

Burpees

 

 

Friday, Oct. 10

 

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Kettlebell Swings (53/35)

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jump-Overs

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

60 seconds of Anchored Sit-Ups,use your partner!

60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

 

 

Saturday, Oct. 11 – BOX CLOSED FOR L1 SEMINAR.

 

HOME WOD:

10! Burpees

15 seconds Handstand Hold

* Burpee reps are 10, 9,  8, 7 … 3, 2, 1 and

perform a 15 second Handstand Hold after each set of Burpees

Example:

10 Burpees

15 sec Handstand

9 Burpees

15 sec Handstand

etc….

Check out: http://www.thetravelingwod.com/ for more home WODs!!

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