Ani Whizz, Author at Reebok CrossFit PTY - Page 19 of 23
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27 Sep 2015

The PTY Co-ed Competition!!

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On October 17th, we’ll find out who’s the fittest male-female team in PTY!

  • If you’re competing, start practicing with your partner; you never know what’s going to come out of the hopper…
  • If you want to compete but don’t have a partner, there’s still time! Put your name and number up on the whiteboard and we’ll get you matched up. Registration deadline this Friday, Oct. 2
  • This competition is a Fundraiser for FANLYC! Relevo Por La Vida 2015 will be going on that day in Parque Omar. Competitors will be WODing por la la vida, your registration fee will be a donation to the cause. Please bring your family and friends to watch and make our contribution greater. #bemorehuman #WODporlavida2015
  • We are welcoming three guest judges, chief representatives of our Reebok CrossFit Community: Oyden Ortega (Briga), Hiram Cerezo (TTC), Andrés Danelutto (Nexo).
  • If you’re not going to compete but still want to to be involved, we need you! Good competitions always require good volunteers for judging, registration, equipment management, etc. Email Ani (ani@crossfitpty.com) to volunteer.

El 17 de octubre sabremos cual será la pareja más fit de PTY!!

  • Si vas a competir, practica con tu pareja!! Nunca se sabe lo que saldrá de la tolva…
  • Si quieres competir pero no tienes una pareja, todavía hay tiempo! Apunta tu nombre y numero en el tablero en PTY y nosotros los emparejaremos. Último día para registrarse es este viernes, 2 de octubre.
  • Ésta competencia recaudará fondos para FANLYC! Ese día es Relevo Por La Vida 2015 en Parque Omar. Los competidores estarán WODseando por la vida, y su inscripción será donación a la causa. Por favor lleva a tu familia y amigos a ver y aportar a la contribución. #bemorehuman #WODporlavida2015
  • Le damos la bienvenida a tres jueces invitados, representantes principales de nuestro Reebok CrossFit Community: Oyden Ortega (Briga), Hiram Cerezo (TTC), Andrés Danelutto (Nexo).
  • Si no vas a competir pero quieres colaborar, te necesitamos! Buenas competencias siempre requieren buenos voluntarios para juzgar, registrar atletas, manejar equipo, etc. Mandale a Ani un correo (ani@crossfitpty.com) para ser voluntario.

 

partner carry

REMEMBER TO OFFICIALLY SIGN UP FOR THE PTY CO-ED COMPETITION @ FRONT DESK!! REGISTRATION DEADLINE THIS FRIDAY!! IF YOU ARE LOOKING FOR A PARTNER PLEASE LET COACHES KNOW. 

Don’t focus on winning, the outcome, or those around you. Really, there are far more important things to think about: not asphyxiating during the MetCon, popping a hemorrhoid during a lift, not looking like scarecrow when you Snatch, etc. Most importantly, HAVE FUN and hang tough with your partner no matter what. 

Monday, Sept. 21

A. Deadlift

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 85% based off today’s heaviest single.

B. For Time:

1km Run

50 T2B

1km Run

Tuesday, Sept. 22

A. Warm-Up Complex, 5 sets

10s Hollow Hold + 10s Arch Rock Hold + 10s Hollow Plank Hold + 1-3 Hindu Push-Ups

Rest 30s between sets

Practice Box Muscle-Up Transitions

B. 5 Sets Not For Time:

Strict Dips

Kipping Dips

(Amount will depend on skill level. You can build up: 1,1…2,2… etc. or you may establish a goal for all sets, for example: 5 Strict, 10 Kipping Dips).

These may be box, Matador, Ring…

C. AFAP!!!

50 Burpee Box Jump-Overs (24/20)

Note time.

Wednesday, Sept. 23

A. Warm-Up: Partner Wall Ball Practice (10 lbs.) 3 sets x 10-20 reps, rest as needed between sets. Partners MUST stand behind each other while rotating. Work on efficiency and timing. Go with your Co-Ed Comp teammate if you can!!

B. Front Squat

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 85% based off today’s heaviest single.

C. For Time:

42-30-18 Wall Balls (20/14)

21-15-9 HSPUs

Thursday, Sept. 24

A. Power Snatch + OHS, 15 min. to build to a heavy set.

B. OPEN WOD 11.1/14.1

AMRAP – 10 min.

30 Double Unders

15 Power Snatches (75/55)

Friday, Sept. 25

CO-ED TEAM WOD

FOR TIME:

100 Cal Row For Time (you may partition this as you wish, note completion time)

immediately followed by:

30-20-10

Partner Deadlifts (270: 45lb Barbell, 135lbs. on one side, 90lbs. on the other)

Pull-Ups (Dead Hang Hold while partner works, any grip/kip is allowed)

immediately followed by

100m Partner Carry (Must load up your partner on the ledge, go under the red awning and come back onto the ledge…you may switch whenever you wish)

NOTE TOTAL WOD TIME INCLUDING ROW

Saturday, Sept. 26

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

 

REMEMBER TO REGISTER FOR THE PTY CO-ED COMP ON OCTOBER 17th!!!

HANG TOUGH THIS WEEK, PONY UP, AND PLAY HARD!! 

Monday, Sept. 14

A. Front Squat

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 80% based off today’s heaviest single.

B. For Time:

50 OHS (45/35 PLEASE DO NOT DROP BAR ON FLOOR)

50 Pull-Ups

50 Box Jumps (24/20)

Tuesday, Sept. 15

A. Clean and Jerk Practice (15 min.) do not max out!! Work up to initial weight for 1st attempt in part B. You may Power Clean!!

B. For Time/Weight:

Run 1 mile

As soon as you run in,

1RM Clean and Jerk

TIME CAP: 15 min.

Note mile time and heaviest C&J.

Wednesday, Sept. 16

A. Deadlift

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 80% based off today’s heaviest single.

B.  21-15-9

Thrusters (95/65)

KB Swings (53/35)

C. Mandatory: 5 min. in Corpse Pose with legs up against the wall.

Thursday, Sept. 17

A. Warm-Up Complex, 10 sets:

10s Cobra + 10s Hollow Plank + 1-5 Monkey Push-Ups (Scaled: one arm at a time)

B. 5 Sets Not For Time:

Strict T2B

Kipping T2B

(Amount will depend on skill level. You can build up: 1,1…2,2… etc. or you may establish a goal for all sets, for example: 5 Strict, 10 Kipping T2B).

Scaling: 5 Rounds: 10 Kip Swings, 10 V-Ups, 10s V-Hold

C. AFAP

50/40 Cal Row

100 Wall Balls (20/14)

Note time.

Friday, Sept. 18

CO-ED TEAM WOD

“The Beatdown and the Smackdown”

AMRAP 3min.

Front Rack Reverse Lunges (135/95)

Front Rack Hold

AMRAP 5min.

Burpees Over the Barbell

AMRAP 3 min.

Hang Power Cleans (135/95)

Hang Position Hold

AMRAP 5min.

Burpees Over the Barbell

AMRAP 3 min.

Shoulder 2 Overhead (135/95)

OH Hold

AMRAP 5min.

Burpees Over the Barbell

Rules:

  1. Working partner MUST switch off every 10 consecutive reps (in the case of lunges, 5 each leg) or if he or she stops the movement or drops the barbell. You may work in sets less than 10, but no more than 10 consecutive reps of working partner at a time.
  2. In the first AMRAP, while one partner works the other holds BB in Front Rack. In third AMRAP, the hold is in the Hang position. In fifth AMRAP, hold is in the Overhead position.
  3. Score: total amount of reps accumulated.

Saturday, Sept. 19

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

 

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

 

The PTY Co-ed competition will be held on Saturday, October 17th. Registration starts this Monday ($10.00 per couple, Front Desk). Email ani@crossfitpty.com for particulars. Have a couplet name ready.

Monday, Sept. 7

A. Deadlift

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. 30-20-10

T2B

KB Swings (53/35)

Tuesday, Sept. 8

A. 1 Push Press + 1 Power Jerk + 1 Split Jerk

Every 3 min. for 12 min. (4 sets), working up to a heavy set for the day.

B. Tabata (8-20/10)

-Double-Unders

Rest 2 min. then:2

-Push-Ups (concentrate on proper form, remember your hollow!)

Do your best to maintain reps throughout the 8 rounds of each exercise.  

Wednesday, Sept. 9

A. Front Squat

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

B. 5RFT

5 Power Cleans (135/95 or weight that you can handle unbroken & moderately heavy)

10 Reverse Front Rack Lunges

50 Mountain Climbers (perform properly! We will discuss in class but please watch videos below)

https://www.youtube.com/watch?v=De3Gl-nC7IQ

https://www.youtube.com/watch?v=nmwgirgXLYM

Thursday, Sept. 10

A. 2 sets for Max Unbroken Reps of:

Chest 2 Bar Pull-Ups

Rest 1 minute b/w sets

Then…

Test the following complex, increasing 1 rep until you reach your max unbroken set of both movements together:

1 Muscle-Up + 1 Ring Dip, rest as needed… then…

2 Muscle-ups + 2 Ring Dips…and so on.

If you don’t have Muscle-Ups, you will perform 3 Rounds of:

5 Strict Chest 2 Ring/Bar Pull-Ups (sub with Body Rows or Ring Rows)

5 Strict Dips (Matador, Boxes)

Rest 1 min. between rounds.

B. AFAP!!! For Time:

40/30 Cal Row

40 Burpees (onto 45lb plate)

Rest 3 min.

20/10 Cal Row

20 Burpees (onto 45lb plate)

ALL OUT. Note times for both sets & compare.

Friday, Sept. 11

Co-Ed WOD

“Quadzilla”

Male/Female Partners will have 5 min. to establish their heaviest Back Squat single. Score is the sum of each person’s heaviest rep. Women will use 45lb. bar.

*Full Class (6AM/5:30PM): we will have 2-3 Heats for Back Squat back to back.

IMMEDIATELY AFTER, FOR TIME:   

“Karen” 150 Wall Balls (20/14)

One person will be on Wall Balls while the other runs 200m. As soon as partner comes in from the run, you must tag and must switch off. Lingering near/inside while your partner accumulates reps is not allowed. WOD is over when 150 Wall Balls are accumulated and both are partners are in the box.  Think through a rep strategy for this.

Saturday, Sept. 12

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

The PTY Co-ed competition will be held on Saturday, October 17th. Registration starts this Monday ($10.00 per couple, Front Desk). Email ani@crossfitpty.com for particulars. Have a couplet name ready. #cfptycockandtails #barsandboobs #thismightbeinappropriate

Monday, Aug. 31

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!

B. Three Rounds For Time of:

12 Dumbbell Man-Makers (25/40)

(push-up, row left, row right, power clean, push press)

6 Strict Pull-Ups + 6 Kipping Pull-Ups (scale down to a number you can do both movements together unbroken)

100m Sprint

Tuesday, Sept. 1

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!

B. For Total Time:

21-15-9

Front Squats (115/75)

Kettlebell Swings (53/35)

immediately followed by

200m Farmer’s Carry (70/53)

Wednesday, Sept. 2

A. 1 Push Press + 1 Split Jerk

Every 2 min. for 10 min. (5 sets), working up to a heavy set for the day.

B. AMRAP – 7min.

7 Strict Handstand Push-Ups

14 Shoulder to Overhead (75/55)

21 Double Unders

Thursday, Sept. 3

A. 2 sets for Max Unbroken Reps of:

Toes 2 Bar (or max V-Hold)

Rest 1 minute b/w sets

Then…

Test the following complex, increasing 1 rep until you reach your max unbroken set of both movements together:

1 T2B + 1 Pull-Up, rest as needed… then…

2 T2B + 2 Pull-Ups…and so on.

If you don’t have T2B, you will do 3 Rounds of 10 V-Ups + 10s V-Hold. After that practice T2B mechanics.

B. AFAP!!! complete the following mini Chipper:

30 Box Jump Overs (24/20)

20 Wall Balls (20/14)

10 Pull Ups

Try your best to go unbroken. This is short. Learn to GO ALL OUT. Record your time, this will be retested. 

Friday, Sept. 4

“Pony Up”

CO-ED!! Male/Female if you are practicing for the competition!! 

9-15-21

Thrusters (95/65)

Over Your Partner Burpees (elbow plank)

400m Partner Carry (switch as needed)

21-15-9

Thrusters (95/65)

Over Your Partner Burpees (elbow plank)

*Partition sets/rounds/reps as you wish :)

Saturday, Sept. 5

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

Coming up in October: male/female Partner Competition! Most likely Saturday, October 10th (we will confirm as soon as we can). Thursday’s WOD ought to get the juices flowing :)

Monday, Aug. 24

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

B. For Total Time:

21-15-9

Wall Balls

Burpees (jump on fat 45lb plate)

immediately followed by

50 KB/DB Reverse Lunges

Tuesday, Aug. 25

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!
B. AMRAP in 7 minutes of:

5 Strict HSPUs

10 Pull-Ups

C. Three sets of:

8-10 Bent-Over Barbell Rows

Rest 30 seconds

60s Hollow Hold

Rest 30 seconds

Wednesday, Aug. 26

A. Every 2 min. for 10 min. (5 sets) Split Jerk x 1 rep @ 85-95% of 1RM.

B. AMRAP in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 1 minutes between sets, and complete a total of three sets.

Thursday, Aug. 27

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 Cleans-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.

Friday, Aug. 28

A. 20 min. to build up to a heavy single in the following complex:

Power Snatch + OHS

B. 4 x 400m Run

Rest 1:1

Note your time for each run.  

Saturday, Aug. 29

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

 

We are starting the last 3-weeks of our auto-regulated Squat/Press Cycle! Review your numbers from the last 6 weeks & make the most of it!

Monday, Aug. 17

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 80% based on heavy single of the day (NOT 1RM). Max effort here!!

B. 5 RFT

5 Front Squats (115/75)

10 BB Reverse Lunges (Front Rack)

15 KB Swings (53/35)

Tuesday, Aug. 18

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 80% based on heavy single of the day (NOT 1RM). Max effort here!!

B. “J.T.”

21-15-9

Handstand Push-ups

Dips (Rings, Matador, etc.)

Push-ups

This HERO WOD is obviously very taxing on the shoulders. Listen to your body. If you have a shoulder injury or are recovering from one, please talk to the Coach about scaling options.

Wednesday, Aug. 19

A. Take 15 min. to build to a heavy Snatch for the day.

B. Every 3 min. for 12 min. (4 sets)

200m Sprint

3 Power Snatches (70% of heavy single)

6 OHS

Thursday, Aug. 20

Invictus Partner WOD

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 Dumbbell Ground to Overhead

100 Box Jump Overs

“Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.”

Designated resting positions:

Burpees – Dumbbells extended overhead

Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar

Box Jump Overs – Plank from Elbows

Friday, Aug. 21

A. Three sets of:

6-8 Deadlifts (load by feel, start with a working set)
Rest 20 seconds

Max Unbroken T2B (have a goal, set a minimum!)
Rest 2 minutes

B. 10 Rounds of:

100m MedBall Run (20/14)

20 DUs

Saturday, Aug. 22

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

 

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

Monday, Aug. 10

Monday Sweat Session
For Time:
Row/Run 1000m
30 Pull-Ups (any style)
40 Burpees (onto 45lb plate)
50 Wall Balls (20/14)
800m Run

Tuesday, Aug. 11

A. BACK SQUAT
*Aim to hit heavier singles or increase your max reps on the drop set.
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).
3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. E.M.O.M. – 12 min.
Min. 1: 10 OH Squats (115/75)
Min. 2: 10 Reverse Lunges (115/75)
Min. 3: 30 Double Unders*
*reduce amount depending on skill level. If you don’t have DUs, you will spend 40s in attempts.

Wednesday, Aug. 12

A. Take 15 min. to build to a heavy Split Jerk (from the rack).

B. 5RFT:
10 Push Press (115/75)
10 T2B
AFAP!

Thursday, Aug. 13

A. STRICT PRESS
*Aim to hit heavier singles or increase your max reps on the drop set.
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).
3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. Partner WOD
800m One-Arm Farmer’s Carry (70/53)*
50 HSPUs, partition reps as you wish, partner must hold in HS (or plank) while one works.
10 Rope Climbs, partition climbs as you wish.
*Partners must walk/run together. You may relay the carry with your partner as you wish, you may switch arms as long as you don’t put the KB/DB down

Friday, Aug. 14

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Start the next round where you left off. Score is total amount of rounds and reps in the five sets.
Make sure your push-ups count and you’re not “snaking” up!!

Saturday, Aug. 15

Open Box 9:00AM-12:00PM
Come make up a missed WOD or practice a skill!

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

01 Aug 2015

Box Programming for Aug. 3-8, 2015

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LOTS of barbell work this week, guys! Hang tough and keep in mind that the barbell is therapeutic. Pay close attention to your mechanics, keep safe, and listen to the Coach. Remember that satisfaction lies in your efforts and opportunities multiply as they are seized (Gandhi/Lao Tzu). Cuero.

Monday, Aug. 3

A. BACK SQUAT

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

Remember to write down everything so you know what to base yourself on next week!!

B. 3 Sets For Times, Max Effort:

25 UB Wall Balls (20/14)

15 UB Box Jumps

Rest 3 min. between sets.

*or choose a rep scheme you can handle unbroken, like 20/10 and add an extra round. Never miss the opportunity to go as hard as you can, though!

Tuesday, Aug. 4

A. Clean and Jerk Technique Work + E.M.O.M. for 10 min. at a weight that is heavy but you can still master good mechanics.   

B. AMRAP – 5 min.

5 Pull-Ups (advanced Chest to Bar)

5 Burpees

Wednesday, Aug. 5  

A. STRICT PRESS

*Aim to hit heavier singles or increase your max reps on the drop set.

1-Warm up with light to moderate weights, don’t overdo it.

2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds).

3-Drop Set: MAX REPS at 85% based on heavy single of the day (NOT 1RM). Max effort here!!

Remember to write down everything so you know what to base yourself on next week!!

B.FLASH PARTNER WOD (AFAP!!)

*RECALL YESTERDAY’S C&J SKILL WORK

In teams of two, with only one person working at a time, perform:

30 reps each for time of:

Ground to Overhead (135/95, or a weight you can handle for cycling)

IMMEDIATELY followed by…

40 Toes to Bar each

Partition your reps as you see fit.

Thursday, Aug. 6

A. 10 min. Handstand Skill work: choose to work on kicking up to a handstand, holds, shoulder taps, walks, headstands, etc.

B. For Time:

Run 800 Meters

15 Front Squats*

15 HSPUs (or 30 HR Push-Ups)

Run 400 Meters

10 Front Squats

10 HSPUs (or 20 HR Push-Ups)

Run 200 Meters

5 Front Squats

5 HSPUs(or 10 HR Push-Ups)

*Use a weight that will be appropriately challenging, for example the round of 15 needing to break up in 3 sets of 5.

Friday, Aug. 7

DT

Five rounds for time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(155/105)

Have fun with this! And remember all the technique work this week with C&J, G2OH.

Saturday, Aug. 8

Box Closed for CrossFit Competitors Seminar

Pain Cave Home Wod:

3 x Max Effort Unbroken Push-Ups

Rest 3 min. b/w sets

Then:

300 Air Squats For Time, every stop, 10 Burpees on the spot.

Write down scores for both.

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

19 Jul 2015

Box Programming for July 20 to 25

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Monday, July 20

Invictus “Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600m Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Chin-Ups
8 Dips (Ring/Matador/Box)
12 Push-Ups
16 Air Squats
immediately followed by…
1600m Relay Run (alternating 400 meters)
*scale accordingly, TIME CAP: 40min.

Tuesday, July 21

BACK SQUAT
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds). 3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

B. For Time:
150 KB Swings (53/35)
*every stop 10 Burpees
Wednesday, July 22

PRESS
1-Warm up with light to moderate weights, don’t overdo it.
2-Heavy Single for the day: you will perform FIVE SINGLES between 85%-105% of your 1RM. Auto-Regulation: if you are feeling good, work up to 95%, your Max, or more. If it’s feeling heavy or you are not up for it hit all your 5 singles at the lowest range (85% give or take a few pounds). 3-Drop Set: MAX REPS at 90% based on heavy single of the day (NOT 1RM). Max effort here!!
Remember to write down everything so you know what to base yourself on next week!!

For Time:
30-20-10 Toes to Bar
90-60-30 Double Unders

Thursday, July 23

Chipper, For Time:

50 Cal Row
30 Power Cleans (115/75)
30 Wall Balls
30 Box Jumps
20 Power Cleans (135/95)
20 Wall Balls
20 Box Jumps
10 Power Cleans (155/115)
10 Wall Balls
10 Box Jumps

Friday, July 24
Benchmark Fridays (remember to write down your times/details)

A. “Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

B. Three sets of:
45-60s Face-Down Chinese Planks
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
12-15 Band Pullaparts
Rest 30 seconds
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi


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