Box Programming for Jan. 4 - 9 - Reebok CrossFit PTY
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Box Programming for Jan. 4 – 9

Box Programming for Jan. 4 - 9

Box Programming for Jan. 4 – 9

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Monday, Jan. 4

A. Back Squat – 6 x 2 @*

*If you were NOT able to complete all three reps for all five sets last week, repeat the same weight or increase the load by 5 lbs if you almost made it. If you did complete all sets, then increase the load by 5-10 lbs.

**Sets across – use same weight for all sets!**

B. Conditioning

**Repeat – benchmark your new time against your old time!**

4 rounds for time:

24 DB Reverse Lunges (total)

48 Double Unders

Tuesday, Jan. 5

A. Warmup

3 rds. of:

:45 Flexed Arm Hang (chin-up grip) – hold your chest in contact with the bar, squeezing shoulder blades, accumulating sets during the :45 trying to hold as long as possible.

:15 Transition

:45  Hollow to Arch Hold – hold Hollow for 5 seconds, then roll in one direction to an Arch and hold for 5 seconds. Roll back the way you came and hold the Hollow for 5, then roll the other way and hold the Arch for 5. Continue this back and forth for the :45.

:15 Transition

:45 Snow Angels (2121)

:15 Transition

B. Bench Press: 3×5 @ 75% + 5#

C. Conditioning:


DB/KB Thrusters

C2B Pullups

Wednesday, Jan. 6

A. Barbell Cycling – 6 x 5 Power Snatch

Light load, the idea is to practice cycling reps with efficient mechanics.

B. Conditioning 

Row 1 km

Run 800 m

100 Double Unders (*scaling: 50 Burpees)

Thursday, Jan. 7

A. C2B Pullup or Chinup Progression

7 sets of 6, :50 rest between sets

*Time your own rest from the last pullup. May be pullup or chinup grip. These should be relatively UB/fast, so if you are taking more than :30 or so, you should scale a bit more.

**Scaling – absolutely NO jumping variations allowed. Bands are acceptable (and kipping can be used), as are ring/body rows (with straight body and pulling chest to the rings/bar).

B. Conditioning 

4 rds for time

12 Burpee Box Jumps

12 T2B

6 G2OH, 155/105#

Friday, Jan. 8

In teams of 2, with one person working while the other runs:

50 Deadlifts, 225/155#

100 Wall Balls

50 Deadlifts, 185/125#

75 Wall Balls

50 Deadlifts, 135/95#

50 Wall Balls

*Partner A runs 200 meters while Partner B works; when Partner A returns, they switch. Time finishes when all the reps have been completed and the running partner has finished the run and returned.

Saturday, Jan. 9

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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