Box Programming for Feb. 27- Mar. 4, 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
CARNAVALES SCHEDULE – OPEN BOX, CHECK TIMES BELOW MON-WED.
Some workout suggestions if you are in town:
E.M.O.M. min. for 10 min. (10 reps total)
1 FRONT Squats @ 85%
PRACTICE Double-Unders,Pistols, Muscle-Ups (MUs if you have them or are VERY close to getting, otherwise work on Pull-Ups, Dips, Chest 2 Bars, etc.). Work on progressions/technique. Talk to Coach on duty for suggestions.
AFAP X 3 Sets, rest 2-3 min. between each set.
20 Wall Balls
10 Ground to Overhead(115/75)
15 Thrusters (95/65)
15 C2B Pull-Ups
Aim for performing Thrusters unbroken.
E.M.O.M. for 10 minutes
5 Target Burpees + 5-10 Chest 2 Bar Pull-Ups
Monday, Feb. 27: Open Box 10:00AM-1:00PM
Tuesday, Feb 28: Open Box 10:00AM-1:00PM
Wednesday, Mar. 1: Open Box 1:00AM-4:00PM
Thursday, Mar. 2
*This WOD should not be done by those who have been training through carnavales and whose priority is the Open WOD tomorrow. This is for those that have not trained and are looking for a good workout (open style blowout) post-partying.
60 Cal Row
50 Wall Balls
50 Power Cleans (135/95*)
*Scaled (Open Standards):
Power Clean (95/65)
OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…
Row 15-20 min. at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor.
800m light jog x 2, resting 5-7 min. in between. In the rest time do X 3-5 sets of the following complex: 5 Tuck Crunches, 5 V-Ups, 5 Hollows, 5s Hollow Hold. Rest 30s-1min. between each set.
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!!)
Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.
Friday, Mar. 3
OPEN WOD 17.1 www.games.crossfit.com for official rules and guidelines.
Saturday, Mar. 4
Open Box 9:00AM-12:00PM