Box Programming for September 19 - 24, 2016 - Reebok CrossFit PTY
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Box Programming for September 19 – 24, 2016

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Box Programming for September 19 - 24, 2016

Box Programming for September 19 – 24, 2016

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“DEFEAT IS A STATE OF MIND…” – Bruce Lee

Monday, Sept. 19

A. 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.

B. For Time:

50 Burpee Box Jumps (30”/24”)

Rest 5 min. Then…

Complete 3 Sets of 20 Reverse Lunges (10 E/L Farmer’s Carry Grip with DBs or KBs @ give or take 12-15% of 1RM-FS), resting 1:30 between sets.

Tuesday, Sept. 20

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

X3 Sets:

3 Behind the Neck Snatch Grip Strict Press

2 Hang Muscle Snatches

2 Hang Power Snatches

2 Snatch Balances

2 Overhead Squats

2 Hang Squat Snatches

B. SNATCH COMPLEX: 2 Snatch First Pulls (pause 2s at the knees), 1 Hang Power Snatch, 1 Full Snatch. 5 Sets, building up but careful not lose mechanics.

C. WOD

3 Sets:

400m Run

21 Shoulder 2 Overhead (115/75)

Rest 1:1

Wednesday, Sept. 21

A. 5 Sets, alternating stations of:

3-5 Strict Tempo HSPUs https://www.youtube.com/watch?v=MQPVFX3-FAU you may kip back up.

Progression: Downward Dog HSPU with Tempo https://www.youtube.com/watch?v=IgCKGo3kznE you can elevate knees or feet to make it harder.

3-5 Chin-up Negatives

https://www.youtube.com/watch?v=SO2wpyh6S3c you may kip or jump to chin-over-bar position if you do not have strict Chin-ups. Keep your chest out & Scaps engaged!

B. AMRAP-10 min.

5 Strict HSPUs

10 T2B

30 DUs

Thursday, Sept. 22

A. 3 Sets Alternating (For Quality, Not Time)

  • Work on these two Overhead Mobility Drills:

Shoulder Rotations + BTN Press & Stretch narrowing grip: https://www.youtube.com/watch?v=vwi4N6TJ5Z4

Undergrip PVC Stretch with elbows on box https://www.youtube.com/watch?v=RIP4SgtN25Y

  • Front Rack Reverse Lunges:  3-5 reps each side (heavy!)

B. RESTORATIVE CONDITIONING

20 Minutes “Flow”

Friday, Sept. 23

A. DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy Postural Single then 5 x 3 @ 85-90% of that heavy single.

B. FOR TIME (GOAL IS SUB-10min., you may scale rep scheme/meters but Thrusters should stay heavy)

1000m Row

30 Chest to Bar Pull-Ups

15 Thrusters (155/105 or heavy for you!!)

Saturday, Sept. 24

Open Box 9:00AM-12:00PM

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