Box Programming for September 12 - 17, 2016 - Reebok CrossFit PTY
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Box Programming for September 12 – 17, 2016

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Box Programming for September 12 - 17, 2016

Box Programming for September 12 – 17, 2016

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“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

Monday, Sept. 12

FRONT SQUAT:

Look for a heavy single for the day then a Drop Set of 10 reps at 5 (women) -10  (men) more pounds than last week  (1×10 @ +/- 85%) THIS SHOULD BE CHALLENGING BY NOW.

5 Rounds For Time:

10 DB or KB Reverse Lunges (5 E/S, Farmer Carry Hold)

10 DB or KB Front Squats

10 Renegade Rows (5 E/S)

10 Box Jump Overs (24/20)

Weight for DBs or KBs: give or take 10-12% of Max Front Squat (Example: 300lb Front Squat, 30 or 35 lb. DBs)

Tuesday, Sept. 13

A. SNATCH BALANCE

5×3, practice technique. You may build up a bit, but stick to practice weight to establish mechanics.

http://www.catalystathletics.com/exercise/80/Snatch-Balance/

The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.”

B. WOD

600m Run (2ndo Policía Muerto)

21 S2OH (115/75)

400m Run

15 S2OH (135/95)

200m Run

9 S20H (155/115)

Wednesday, Sept. 14

5 Sets, alternating stations of:

Tuck to One Leg Extensions: 3-5 Reps Each side

https://www.youtube.com/watch?v=7xdAUzTKE7w

Handstand Shrugs (Back to Wall): 10-15 slow and controlled

https://www.youtube.com/watch?v=GjfLiMz00do

5 Strict Dips (Matador/Ring)

Advanced athletes go weighted… Scaling: you may use a band for assistance or a partner holding your ankles. You may also continue working on

AMRAP – 12 min.

30 DUs

15 Burpees (onto 45 lb plate)

10 T2B

Thursday, Sept. 15

3 Sets Alternating (For Quality, Not Time)

  • One-legged Romanian Deadlifts (Dumbbells):  5-8 reps each side (as heavy as you can handle without toppling over).
  • Prone Leg Lift with Extensions: 10-15 slow and controlled

https://www.youtube.com/watch?v=vlPBtku8Sm8 focus on glute squeeze and lifting thighs off the floor!!  Progression and details: https://www.youtube.com/watch?v=vzcISermEm8

  • 20 Reverse Crunches + 10 Straddle Ups (with plate, as heavy as you can handle with proper form)

https://www.youtube.com/watch?v=ccyBYAg9JNE

https://www.youtube.com/watch?v=zMFu_Qodz7A

RESTORATIVE CONDITIONING

E.M.O.M. – 18 min.

Min. 1: 100m Sprint

Min. 2: 10 Ring or Body Rows

Min. 3: 10-15 Empty Barbell Jumping Squats (back rack, please don’t drop BB!)

Friday, Sept. 16

DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy  Postural Single then 3 x 5 @ 75-80% of that heavy single.

PARTNER WOD “Not a Chipper” FOR TIME:

300/240 Cal Row

200 Thrusters (45/35) please don’t drop the Barbell *20 Burpee Penalty

100 Chest 2 Bar Pull-Ups (scale down to Pull-Ups or Body/Ring Rows)

This partner is not a Chipper, meaning you do not have to get the work done in this particular order. You and your partner may develop your own strategy for attacking it (like “Murph”). Or you may do it Chipper style if you want. The only rule is you may NOT work at the same time at any point. Example Strategies: partners alternate full rounds each of 15/12 Cal Row, 10 Thrusters, 5 C2B Pull-Ups for a total of 20 rounds. OR alternate the Row part until fully done then 20 Rounds of Thrusters/C2Bs. As you want!!

Minimum Work Requirements:

Row – each man at least 100 Cal, each woman 70 Cal.

Thrusters – 75 reps

Pull-Ups – 35 reps

Saturday, Sept. 17

OPEN BOX 9:00AM-12:00PM

PTY LIFESTYLE CHALLENGE PRE-BBQ SMACKDOWN

“The Final Countdown” Repeat WOD from Dec. 31, 2015

1-2-3-4-5-6-7-8-9-10 Heavy Power Cleans (185/125)

20-18-16-14-12-10-8-6-4-2 Over the Barbell Burpees

*if you choose not to go heavy on the Power Cleans, then double the rep scheme on them (2-4-6-8…)

This should go like this: 1 Power Clean, 20 OTB Burpees, 2 PCs then 18 OTBBs, 3 PCs then 16 OTBBs… and so on.

“PTY LIFESTYLE CHALLENGE” CLOSING CEREMONY/POT LUCK BBQ & HAPPY HOUR 12:00PM

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