Box Programming for September 26 - October 1, 2016 - Reebok CrossFit PTY
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Box Programming for September 26 – October 1, 2016

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Box Programming for September 26 - October 1, 2016

Box Programming for September 26 – October 1, 2016

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

Monday, Sept. 26

FRONT SQUAT:

Heavy Single + establish a 10 Rep Max.

For Time:

50 Cal Row

50 Wall Balls

50 Burpees (onto 45 lb. plate)

Tuesday, Sept. 27

Snatch: Heavy Single 

WOD

800m Run

30 Man-Makers (40/25)

Wednesday, Sept. 28

5 Sets, alternating

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

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 Strict Chin-Ups

Scaling options:

Advanced, go weighted.

Don’t have Chin-Ups yet? Work with a partner!! They can vary their assistance to the movement by supporting your feet (knees bent) or simply a hand between the Scaps to help guide or activate. You may also set up a barbell on a rack and use your own feet for support.

CONDITIONING

100 Double Unders (scale accordingly)

21-15-9

Push Press (115/75 NOT S2OH)

T2B

100 Double Unders (scale accordingly)

Thursday, Sept. 29

3 Sets Alternating (For Quality, Not Time)

 

  • Dumbbell Glute Bridges (click for video) 15-25 reps, squeezing a full second at the top, do not rest/touch glutes to floor between reps.
  • Bent Over Barbell Rows: 8-10 Reps, moderately heavy.
  • Reverse Crunches (click for video) 15-25 UB Reps, slow and controlled, use a heavy KB, someone’s ankles, the racks, etc. to hold on to. Make sure to establish the Hollow Position and maintain it. There is no point in doing this with your back arched off the floor.

 

RESTORATIVE CONDITIONING

E.M.O.M. – 18 min.

Min. 1: 45s Plank Hold

Min. 2: 40s Russian Swings (PLEASE click to watch video! Important review, work on keeping your breathing in a relaxed rhythm through these).

Min. 3: 30s KB Russian Twists (do not let the KB touch to the ground)

Friday, Sept. 30

DEADLIFT “Cutsie 5s and Deadly Triples”

Establish the heaviest postural set possible for 5 reps, then 3 reps, then a single.

21-15-9 FOR TIME:

Deadlifts (185/125, choose weight you can move fast & correctly with)

Chest 2 Bar Pull-Ups

Goal is Sub-10!!!

Saturday, Oct. 1

Open Box 9:00AM-12:00PM

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