Box Programming for Dec. 7 - 12 - Reebok CrossFit PTY
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Box Programming for Dec. 7 – 12

Box Programming for Dec. 7 - 12

Box Programming for Dec. 7 – 12

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Box Programming for Dec. 7 – 12

Monday, Dec. 7

A. Warmup – 2 x 10 Romanian Deadlifts (RDL) with the bar

We will be doing this movement heavy on Friday, so practice here in the warmup

B. Back Squat – 5 x 5 @ 5-10# more than last week

C. Conditioning

5 min. AMRAP – DB Complex

Hang Squat Clean (above the knee)

L. Reverse Lunge

R. Reverse Lunge

Push Press

Tuesday, Dec. 8

CLOSED – Happy Mother’s Day!!


Wednesday, Dec. 9

A. Warmup

3 rds. of:

:45 Band Pullaparts, arms straight with hands supinated (Tempo 2202: 2 pulling to chest, 2 second pause against chest, 2 back to start then immediately start next rep without losing tension on band) (the second version in this video, arms straight out in front with palms up pulling to sternum)

:15 Transition

:45 L-sit (progression Tuck Hold) – try go hold more UB than last week

:15 Transition

:45 10 Superman Alternating Arms and Legs + Superman Hold the remaining time (10 total, 5 each side)

:15 Transition

B. Bench Press

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.

C. Conditioning:

6 min. AMRAP

3 – 6 – 9…


C2B Pullups

*continue increasing reps in multiples of three (12 – 15 – 18 etc.)


  Thursday, Dec. 10

A. 6 x 1 Clean First Pull + 1 Clean Second Pull + 1 Hang Clean (front of knee)

Pull to the knees and hold for 3 full seconds, then pull to the power position and hold for 3 full seconds, then lower the bar to the hang directly in front of the kneecap and hold for the 3 full seconds; then finish with a hang clean directly from in front of the knee.

B. Conditioning – for run times and pullup reps

4 x 400 m Run

*Rest 1:1

Friday, Dec. 11

A. Romanian Deadlifts (RDL) – 4 x 8 @ (2221)

Two seconds down, two second pause at the bottom, two seconds up, one second pause at the top. Moderately heavy weight but not so much that it becomes a sloppy partial deadlift instead of a true hip hinge RDL

B. Conditioning


30 Cal Row

30 Box Jumps, 24/20″

30 Squat Clean Thrusters, 95/65#

30 Double Unders


Saturday, Dec. 12

Come in and make up a WOD from the week, or work on a skill!

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

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