Box Programming for Sept. 7-12, 2015 - Reebok CrossFit PTY
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Box Programming for Sept. 7-12, 2015

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Box Programming for Sept. 7-12, 2015

The PTY Co-ed competition will be held on Saturday, October 17th. Registration starts this Monday ($10.00 per couple, Front Desk). Email ani@crossfitpty.com for particulars. Have a couplet name ready.

Monday, Sept. 7

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.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. 30-20-10

T2B

KB Swings (53/35)

Tuesday, Sept. 8

A. 1 Push Press + 1 Power Jerk + 1 Split Jerk

Every 3 min. for 12 min. (4 sets), working up to a heavy set for the day.

B. Tabata (8-20/10)

-Double-Unders

Rest 2 min. then:2

-Push-Ups (concentrate on proper form, remember your hollow!)

Do your best to maintain reps throughout the 8 rounds of each exercise.  

Wednesday, Sept. 9

A. 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 75% based off today’s heaviest single.

B. 5RFT

5 Power Cleans (135/95 or weight that you can handle unbroken & moderately heavy)

10 Reverse Front Rack Lunges

50 Mountain Climbers (perform properly! We will discuss in class but please watch videos below)

https://www.youtube.com/watch?v=De3Gl-nC7IQ

https://www.youtube.com/watch?v=nmwgirgXLYM

Thursday, Sept. 10

A. 2 sets for Max Unbroken Reps of:

Chest 2 Bar Pull-Ups

Rest 1 minute b/w sets

Then…

Test the following complex, increasing 1 rep until you reach your max unbroken set of both movements together:

1 Muscle-Up + 1 Ring Dip, rest as needed… then…

2 Muscle-ups + 2 Ring Dips…and so on.

If you don’t have Muscle-Ups, you will perform 3 Rounds of:

5 Strict Chest 2 Ring/Bar Pull-Ups (sub with Body Rows or Ring Rows)

5 Strict Dips (Matador, Boxes)

Rest 1 min. between rounds.

B. AFAP!!! For Time:

40/30 Cal Row

40 Burpees (onto 45lb plate)

Rest 3 min.

20/10 Cal Row

20 Burpees (onto 45lb plate)

ALL OUT. Note times for both sets & compare.

Friday, Sept. 11

Co-Ed WOD

“Quadzilla”

Male/Female Partners will have 5 min. to establish their heaviest Back Squat single. Score is the sum of each person’s heaviest rep. Women will use 45lb. bar.

*Full Class (6AM/5:30PM): we will have 2-3 Heats for Back Squat back to back.

IMMEDIATELY AFTER, FOR TIME:   

“Karen” 150 Wall Balls (20/14)

One person will be on Wall Balls while the other runs 200m. As soon as partner comes in from the run, you must tag and must switch off. Lingering near/inside while your partner accumulates reps is not allowed. WOD is over when 150 Wall Balls are accumulated and both are partners are in the box.  Think through a rep strategy for this.

Saturday, Sept. 12

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