BOX PROGRAMMING MAY 16-21, 2016 - Reebok CrossFit PTY
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BOX PROGRAMMING MAY 16-21, 2016

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BOX PROGRAMMING MAY 16-21, 2016

BOX PROGRAMMING MAY 16-21, 2016

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FOTB-2016 IS THIS SATURDAY!!! WE WILL BE DELOADING THIS WEEK.

MAKE SURE TO WORK ON MOBILITY/STRETCHING/RECOVERY.

YOU MUST COMPLETE EVENT 1 FOR FOTB ANY TIME BETWEEN TUESDAY AND FRIDAY. YOUR OFFICIAL TIME MUST BE TURNED IN BY FRIDAY. ALL SCORES MUST BE MAILED TO auritawright428@hotmail.com OR ani@crossfitpty.com

FOTB EVENT 1 “PERRO CALLEJERO” 5KM ROW FOR TIME.

RULES: A COACH MUST BE PRESENT TO SEE YOUR ROWER SCREEN TO VALIDATE THE TIME. ALL ROWERS MUST BE SET TO COUNT DOWN FROM 5000m. TAKE A PICTURE OF YOUR SCREEN AND BE READY TO HAVE IT ON HAND IF ASKED FOR. YOU MAY ASK A COACH/FRIEND TO DO THIS FOR YOU WHEN YOU FINISH THE ROW.

Monday, May 16

For Time:
21-18-15-12-9-6-3
Deadlifts (185/125 …should feel light)
Burpees Over The Barbell

Tuesday, May 17

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” OPTION

Work on Pistol and C2B Efficiency/Standards
Pistols – 4 Sets of 10 E/L (or less, do not do more than this, just work on technique & speed, not volume)
C2Bs – work in sets of max 5-8 reps. Do not tear your hands or come close to it.

10 RFT
100m Sprint
20 DUs

Wednesday, May 18

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” OPTION

5 RFT:
1 Set of the following UB BB Complex (135/95 or use a weight that will let you go UB):
2 Hang Squat Cleans
4 Front Squats
6 Reverse Lunges (3 E/L)
1 Push Press
10 Handstand Push-Ups (or 15 regular Push-Ups)

Thursday, May 19

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” OPTION

“Annie”
50-40-30-20-10
Double-Unders
Sit-ups

1km JOG

3×10 DB Rows E/A (moderate weight)

MOB/STRETCHING:
3 min. Sitting in “Third World Squat”
2 min. Froggy Stretch
1 min. Couch Stretch E/L
Stretch/mobilize your calves with bands lying on floor, face up, band looped over foot, stretched leg.
Roll your T-Spine and Lats on foam roller.
Barbell mashing/rolling with partner if needed.
Shoulder mobility/stretches/band work.

Friday, May 20

NON FOTB COMPETITORS:
AMRAP 30 min.
400m Run
10 Power Cleans (135/95)
15 Wall Balls
20 Burpees

FOTB COMPETITORS: EVENT 1 “PERRO CALLEJERO” LAST CALL!!!
ACTIVE RECOVERY & MOBILITY, REST

MOB/STRETCHING:
3 min. Sitting in “Third World Squat”
2 min. Froggy Stretch
1 min. Couch Stretch E/L
Stretch/mobilize your calves with bands lying on floor, face up, band looped over foot, stretched leg.
Roll your T-Spine and Lats on foam roller.
Barbell mashing/rolling with partner if needed.
Shoulder mobility/stretches/band work.

Saturday, May 21

FITTEST OF THE BOX 2016 “King of the Jungle”
Registration: 8:00AM (all athletes)

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

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