Box Programming for June 13-18, 2016
Monday, June 13
A. Pause Back Squat: 5×5 @ 70% (we are going back to Week 1’s weight and increasing the set by 2 reps).
Important: the “bottom” is a tight position, maintaining your lumbar arch. Don’t sit at the bottom and loosen up. A tip to understand this is to start with just the barbell or without weight and lower yourself all the way to the deepest squat possible (“third world squat” style) losing on purpose lumbar curve. Then lift up your hips an inch or two (depending on the depth your flexibility allowed in the first place – but stay below parallel) and find that tight arch and position. NO BOUNCING OR MOVEMENT OF ANY TYPE AT THE BOTTOM, ONE STRAIGHT ASCENT AND THAT’S IT.
E.M.O.M. – 16 minutes
Min. 1: 10-15 UB Wall Balls (20/14 – establish a number you can hold UB for all sets)
Min. 2: 8-12 UB Burpees (onto 45lb. plate)
C. $-Out: Farmer’s Carry – with a partner
10 Sets of 100m (50m each per round, up to tolda roja and relay back each round, walk with partner when not carrying load)
As heavy as possible for 50m!
Tuesday, June 14
A. Warm-Up: Shoot Through Drills!
B. CrossFit Gymnastics Skills – MODULE 1: The Kipping Pull-Up
3 Sets, Not For Time of Drill 4 (3+1+3) see below
3 Sets of 3 x Drill 5 (1 Swing + 1 KPull-Up x 3) see below
*If you do not have a Strict Pull-Up yet, continue to practice your Beat Swing and work 5×3 Assisted or Banded Strict Pull-Ups alternating with sets of 5 perfectly done Body Rows or Ring Rows.
Drill 4: 3 Swings + 1 Kipping Pull-Up + 3 Swings
“This drill is for athletes who have a strict pull up and have also been practicing the beat swing and are ready to connect the two elements. Start with just one pull up and maintain control over the swing. Once this is mastered the athlete is ready to do more than one kipping pull up.”
Drill 5: 2 for 1’s (One Swing, One Kipping Pull-Ups)
“This drill is designed to test whether the swing can be controlled while adding in a pull up on every other swing. Once this drill is mastered connecting multiple 1 for 1’s will feel much easier.”
42 Box Jump-Overs (24”/20”)
21 Strict HSPUs
30 Box Jump-Overs
15 Strict HSPUs
18 Box Jump-Overs
09 Strict HSPUs
*If you do not have Strict HSPUs, replace with Ring Push-Ups or Strict Seated Press, not Kipping HSPUs.
Wednesday, June 15
A. Push Press + Power Jerk
Warm up sets with 3s pause in the dip position up to to 70% of 1RM Push Press for 1 Push Press + 1 Power Jerk. Then…
4 sets of the complex: 2 Push Press + 1 Power Jerk @ 65-70% of your 1RM POWER JERK.
“Grace” For Time:
30 Clean and Jerks For Time (135/95)
Thursday, June 16
Posterior Chain Work:
3 Sets Not For Time of:
8 Bulgarian Split Squats E/L (KBs or DBs, increase weight*, hind foot on 45lb plate)
10-8-6 Good Mornings (Increasing in weight starting with week 1* weight or more if it was too easy/from the rack)
*Increase weight used for these movements on June 3.
**keep track of weights you are using for reference in coming weeks
100/80 Cal Row
100 Russian Swings (70/53)
Rest 3 min.
100 Toes to Kettlebell (focusing on engagement!!)
Knee tuck first, then toes TO KB or you may do toes straight to KB ONLY IF YOUR LOWER BACK DOES NOT LIFT OFF THE FLOOR.
Friday, June 17
PTYPW002 – “2 in 1”
In Male/Female Partners, complete the following chipper, for time:
100 Power Cleans-male/Deadlifts-female (135)
200 Double Unders (partition reps as you wish)
300 Air Squats
400m Run together
10 Rope Climbs
100 Power Jerks-female/Push Press-male (95)
Partitions reps as you wish. Partners must enter the box together returning from the run.
Females will use 45lb. barbells, load plates accordingly. (Example: 45lb bar + 25lb plates each side + 15lb. plates each side or the best scheme possible depending on availability)
This WOD may also be done in same sex teams.
Saturday, June 18
Open Box 9:00AM-12:00PM
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi