Box Programming for October 17 - 22, 2016 - Reebok CrossFit PTY
68 Street & Israel Ave. San Francisco | info@crossfitpty.com
 | 507 - 396 2535
              

Box Programming for October 17 – 22, 2016

Home
WOD
Box Programming for October 17 - 22, 2016

Box Programming for October 17 – 22, 2016

By There are no tags 0 comments

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

IMPORTANT PROGRAMMING NOTE FOR YOUR NEW STRENGTH WAVE CYCLE (BACK SQUAT AND STRICT PRESS): Have both sets of percentages ready and adjust how you round up or down accordingly (depending on feel and a logical weight sequence for your waves).

Example: Back Squat 1RM 275lbs.

70% 192.5 you may go either 190 or 195

75% 206.2 you may go either 200 or 205

(Feeling “cautious:” Wave 1: 5,3,1 @ 190, Wave 2: 5,3,1 @ 195)

(Feeling awesome: Wave 1: 5,3,1 @ 195, Wave 2: 5,3,1 @ 200)

Having given this example, take a moment to think about what the coming weeks may look like in terms of percentages so perhaps err on the side of caution :).

Monday, Oct. 17

BOX CLOSED AM, MD, TEENS… OPEN AT 5:30 P.M. APOLOGIES!! If you cannot come in the afternoon, find a moment during the week to do your squats.

Strength Wave Cycle: Back Squat

WEEK 1

Wave 1

1 Reps @ 70%

3 Reps @ 70%

5 Reps @ 70%

Wave 2

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

CONDITIONING

7 minutes to complete:

1,000/800m row

Max Reps Wall Balls (20/14, write down reps)

Tuesday, Oct. 18

Barbell Warm-Up (you can use lighters barbells or technique bars)

X3 Sets:

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Hang Power Cleans

You may build up lightly as you warm up.

5×3 Hang Power Cleans, with a 3s pause at the kneecap. Building up if your technique feels solid.

AMRAP – 5 min.

12 Box Jumps (30”/24”)

10 T2B

Wednesday, Oct. 19

Strength Wave Cycle: Strict Press

WEEK 1

Wave 1

1 Reps @ 70%

3 Reps @ 70%

5 Reps @ 70%

Wave 2

1 Reps @ 75%

3 Reps @ 75%

5 Reps @ 75%

CONDITIONING

3RFT AFAP:

200m Run

50 DUs

20 DB Snatches (10 E/A moderately heavy)

Rest 1:1

Thursday, Oct. 20

E.M.O.M. – 30 minutes

Min. 1: 30s Nose & Toes to Wall Handstand Hold (sub with Plank Hold)

Min. 2: 20 Reverse Lunges with KB (Farmer’s Hold, shoulders back! Moderate weight)

MIn. 3: 20s Hollow Hold + 10 Tuck Crunches with Alternating Leg Extensions (5 E/S)*

MIn. 4: 10 Ring or Body Rows

Min. 5: 30-45s Air Squat Hold (walk to wall immediately after)*

*Controlled and maintaining Hollow Position.

**You may hold a KB in Goblet position if you choose.

Friday, Oct. 21

In Teams of 3, AMRAP 5 minutes of:

Deadlifts for Max Reps (choose* 275/185, 225/155, 185/125, 135/95, etc.)

Co-Ed teams may use two barbells. Scale weight accordingly.

*The weight used could be up to a maximum of 75% of your 1RM.

Rest 3 minutes then…

This is a MAX EFFORT WOD courtesy of CrossFit Linchpin.

In Teams of three, complete AFAP!

10 Rounds each For Total Time of:

250m Row

10 Burpees

Each member must complete both exercises before the next one can hop on the rower.

Individual version:

With a continuously running clock, begin a new round every 3 minutes until you complete 10.

Saturday, Oct. 22

Open Box 9:00AM-12:00PM

There are no comments yet, but you can be the first



Leave a Reply