Box Programming for Sept. 21-26, 2015 - Reebok CrossFit PTY
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Box Programming for Sept. 21-26, 2015

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Box Programming for Sept. 21-26, 2015

Box Programming for Sept. 21-26, 2015

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REMEMBER TO OFFICIALLY SIGN UP FOR THE PTY CO-ED COMPETITION @ FRONT DESK!! REGISTRATION DEADLINE THIS FRIDAY!! IF YOU ARE LOOKING FOR A PARTNER PLEASE LET COACHES KNOW. 

Don’t focus on winning, the outcome, or those around you. Really, there are far more important things to think about: not asphyxiating during the MetCon, popping a hemorrhoid during a lift, not looking like scarecrow when you Snatch, etc. Most importantly, HAVE FUN and hang tough with your partner no matter what. 

Monday, Sept. 21

A. Deadlift

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 85% based off today’s heaviest single.

B. For Time:

1km Run

50 T2B

1km Run

Tuesday, Sept. 22

A. Warm-Up Complex, 5 sets

10s Hollow Hold + 10s Arch Rock Hold + 10s Hollow Plank Hold + 1-3 Hindu Push-Ups

Rest 30s between sets

Practice Box Muscle-Up Transitions

B. 5 Sets Not For Time:

Strict Dips

Kipping Dips

(Amount will depend on skill level. You can build up: 1,1…2,2… etc. or you may establish a goal for all sets, for example: 5 Strict, 10 Kipping Dips).

These may be box, Matador, Ring…

C. AFAP!!!

50 Burpee Box Jump-Overs (24/20)

Note time.

Wednesday, Sept. 23

A. Warm-Up: Partner Wall Ball Practice (10 lbs.) 3 sets x 10-20 reps, rest as needed between sets. Partners MUST stand behind each other while rotating. Work on efficiency and timing. Go with your Co-Ed Comp teammate if you can!!

B. Front Squat

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.

3-Drop Set: MAX REPS at 85% based off today’s heaviest single.

C. For Time:

42-30-18 Wall Balls (20/14)

21-15-9 HSPUs

Thursday, Sept. 24

A. Power Snatch + OHS, 15 min. to build to a heavy set.

B. OPEN WOD 11.1/14.1

AMRAP – 10 min.

30 Double Unders

15 Power Snatches (75/55)

Friday, Sept. 25

CO-ED TEAM WOD

FOR TIME:

100 Cal Row For Time (you may partition this as you wish, note completion time)

immediately followed by:

30-20-10

Partner Deadlifts (270: 45lb Barbell, 135lbs. on one side, 90lbs. on the other)

Pull-Ups (Dead Hang Hold while partner works, any grip/kip is allowed)

immediately followed by

100m Partner Carry (Must load up your partner on the ledge, go under the red awning and come back onto the ledge…you may switch whenever you wish)

NOTE TOTAL WOD TIME INCLUDING ROW

Saturday, Sept. 26

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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