Box Programming for Feb. 20-25, 2017
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali
THE OPEN IS HERE.
***IMPORTANT NOTE – OPEN PREP CYCLE: if rocking the CrossFit Open is high on your priority list, then we recommend starting to deload this week to hit the first WOD full force on Friday.
Monday, Feb. 20
Warm-Up: practice Bar Muscle-Up Kip.
DUMBBELL Complex: 3 Thrusters + 8 FR Reverse Lunges (Rx: 50/35 Sc: 35/20)
10 Box Jumps
OPTIONAL: every 2 min. For 10 min. (5 sets)
2-3 FRONT Squats @ 80%-85%
Tuesday, Feb 21
Push Jerk Practice:
3 x 10 UB reps (you should be able to complete the set smoothly, choose: 135/95, 125/85, 115/75, 95/65, etc.) resting 1min. to 1:30min. between each set.
E.M.O.M. for 10 minutes
10-20 DUs + 5-10 HSPUs
Wednesday, Feb. 22
Power Clean Practice:
3 x 5-8 UB reps (you should be able to complete the set smoothly, choose: 185/125, 165-155/115-105, 135/95, 125/85, 115/75, 95/65, etc.) immediately perform 10 Bar-Facing Burpees after the set then rest 1 min. to 1:30 min. between each set. *Practice setting your bar down properly so you can start the burees right away.
AMRAP – 5min.
10 Overhead Squats (95/65)
5 C2B Pull-Ups
*watch out for your hands
Thursday, Feb. 23
OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching.
Row 10 min. at a steady pace you can maintain at about 6-7 Rate of Perceived Exertion (see chart below), do not allow yourself to speed up or slow down. Keep your focus on the monitor. This is NOT your “fat-burning zone,” but rather should be slightly faster-paced.
Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)
E.M.O.M. – 21 min.
Min. 1 – 100m Sprint or 30s row
Min. 2 – 30s Arch Hold (Superman)
Min. 3 – 15-20 Tuck Crunches
Friday, Feb. 24
WALK-IN BOX – OPEN HEATS!
OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.