Programming for Dec. 9-14, 2013 - Reebok CrossFit PTY
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Programming for Dec. 9-14, 2013

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Programming for Dec. 9-14, 2013

Programming for Dec. 9-14, 2013

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Monday, Dec. 9 – BOX CLOSED – Outdoor Optional:

A. Easy 1-Mile Warm-Up Run

B. Two sets of:

Run 1200 Meters @ 90-95%

Rest 5 minutes

 

Tuesday, Dec. 10

BOX

 

A. Back Squat

Set 1 – 5 reps @ 70-75%, Set 2 – 3 reps @ 80-85%, Set 3 – 1 rep @ 90-95%, Sets 4 – 2 reps @ 90%

 

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

30 Push-Ups

400 Meter Run

COMPETITORS

 

A. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible)

Rest 60 seconds

Weighted Stationary Dips x 4-6 reps @ 20X1

Rest 60 seconds

 

B. Five sets for times of:

Row 500 Meters

15/12 Handstand Push-Ups

15 Toes to Bar

6/4 Muscle-Ups

Rest 4 minutes

Wednesday, Dec. 11

BOX

 

A. Hang Snatch 5 x 1 rep @ 75-85% of 1RM Snatch (from just above the knee)

 

B. Every minute, on the minute, for 20 minutes:

Odd Minutes – 100m Sprint

Even Minutes – 10 reps Gymnastics Movement of your choice (T2B, MU, HSPU, etc. choose one)

 

COMPETITORS

 

A. Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

 

B. In no more than 5 attempts, build to a heavy Muscle Snatch

 

C. Five sets of:

Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

(from just above the knee)

Rest as needed

 

D. Five sets of:

Power Clean + Push Jerk @ 75-85% of 1-RM C&J

Rest as needed

Optional/Additional Conditioning Session:

 

A. Every minute, on the minute, for 20 minutes:

Odd Minutes – Row 250/200 Meters

Even Minutes – Gymnastics Movement of your choice (e.g., Toes to Bar x 10 reps, HSPUs x 10 reps, Muscle-Ups x 5 reps, etc…)

 

 

Thursday, Dec. 12

BOX

Three Rounds of:

 

10 Back Squats (50%-60%1RM depending on feel, use racks or help each other out, human racks)

Rest 60 seconds

5 Wall Climbs

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Dec. 13

BOX

 

A. “Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/18″)

7 Burpees

7 Kettlebell Swings (24/16 kg)

B. In teams of three, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters. 20s should be used for transition.

*Can also be done with runs, 200m, rest while partners run. Try to complete as many meters as possible in 12 min.

 

COMPETITORS

 

A. Take 20 minutes to build to a heavy Snatch

(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

 

B. Take 15 minutes to build to a heavy Clean & Jerk

(as with snatch, let feel dictate the load)

 

C. Front Squat

* Set 1 – 3 reps @ 80%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 3 reps @ 85%

* Set 5 – 2 reps @ 90%

* Set 6 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

 

 

Saturday, Dec. 14

BOX CLOSED L1 CERT

 

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