Box Programming for January 16-21, 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
OPEN PREP CYCLE (for notes on this cycle see previous post). Important note about Thursdays: if you follow CFPTY’s programming for 5 days ON, there are several reasons why Thursdays are used for skill work/strict movement practice/posterior chain work/restorative conditioning. After 3 days of hard, intense work (Mon-Wed) your body needs a break! We take this day to tone it down – taking advantage to calmly review stuff & PRACTICE, not train. We also take advantage to work on stuff that strengthens underused muscle groups that you need to protect your joints for all the high impact stuff. We add restorative conditioning pieces to flush your body so you are ready to perform your best on Friday. Trust the process!!
REMEMBER WE WILL BE WORKING ON BARBELL DISCIPLINE!! DO NOT THROW IT UNDER PENALTY OF COACH ON DUTY.
Monday, Jan. 16
A. Every 2 min. For 8 min. (4 sets)
2 FRONT Squats @ 85-90%
B. 5* Max Effort Sets:
1:00 min. Burpees to a minimum 6 inch target (both hands must touch)
1:00 min. Thrusters (95/65 DO NOT THROW THE BAR* UNDER PENALTY OF COACH ON DUTY)
Whiteboard: please note total reps per each set burpees + thrusters (Ex. 38/34/37). Try not to flatline.
*Last week was 3 Sets. Remember how you felt and how you broke your reps and try to find a steady yet intense pace for all sets. Get to know yourself under stress, get comfortable being uncomfortable…and push it! Look for consistency intensely.
Tuesday, Jan. 17
A. DEADLIFT: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1:30min. between each set. You may choose to go up/down in weight from last week but after this week YOU MAY NOT change the weight in the coming weeks so make adjustments accordingly. The percentage is based on your lifetime PR NOT on the heavy single!
B. AMRAP – 10min.
5 Hang Power Cleans (115/75)
10 Overhead Reverse Lunges (115/75) DO NOT THROW THE BB UPOCOD!
30 Double Unders
Wednesday, Jan. 18
A. PUSH PRESS: warm up and quickly look for a heavy single of the day. Then 3 x 10 reps TnGo @ 55-60% resting EXACTLY 1:30min. between each set. You may choose to go up/down in weight from last week but after this week YOU MAY NOT change the weight in the coming weeks so make adjustments accordingly. The percentage is based on your lifetime PR NOT on the heavy single!
B. E.M.O.M. for 10 minutes
5-7 Box Jumps + 5-10 UB T2B
*Like last week with the Double-Unders, the Box Jumps are there only to offset you for the upcoming UB set of T2B. The idea is to learn to smoothly cycle reps in the context of other stressors.
$-out: 3 x 8-12 DB Rows (E/A, moderate weight)
Thursday, Jan. 19
Gymnastics Strict Work: Muscle Up
Here is the deal with Muscle-Ups… to quote CrossFit Gymnastics: “The prerequisite for a MU are Strict Pull-Ups, Chest to Bars, Ring Dips… At CFG we teach the strict before kip – it’s essential to have the strength before you add momentum.”
Lots of people manage to pull off a Muscle Up by flailing erratically and contorting themselves up onto the rings. Most of the time, these folks don’t even have strict Chest to Bar Pull-Ups. Not only is this injurious to your shoulders (and could possibly cause a fall off the rings or another type of accident), but it will lead to nowhere, as there are no real strength & control gains. We realize that with the Open coming up everyone wants to hit their first Muscle-Up or try to WOD with them. However, if you don’t have the strict movement prerequisites then we strongly recommend for you to have patience, practice the strict stuff we have been programming for a while and rehearse safely with the transition drills we will be providing. Even if you DO have Muscle-Ups, these drills will greatly improve the quality of your movement and your strength!! We encourage you to do them!
A. 5 Sets of:
3-5 repetitions of Band Assisted Muscle Up Transition in Sitting OR
Progression: 5-8 repetitions of Tall Kneeling Band Transition Drill
5 Strict Chest to Bar Chin-Ups
Advanced: 3-5 SC2B L-Chin-Ups, hold 1s chest at the bar
Progression: 5-8 Standard hanging Chin-Ups or 5-8 Supine Grip Strict Chest 2 Bar Body Rows (pausing one second chest at the bar).
ALL THIS IS SLOW AND CONTROLLED WORK!!
B. 3 Sets of:
20-25 Dumbbell Glute Bridges, pausing 2s at the top, squeezing glutes.
15-20 Controlled Tuck Crunches
30s Arch Hold (Superman)
OPTIONAL: Extra Conditioning (may be done Saturdays – if you do do this on Saturday, perform the interval for 20 MINUTES).
Row 12 min. Alternating 30s 8-9 RPE (see chart above) with 4-5 RPE (you can talk). If you didn’t do this the last time it was programmed, start with 10 minutes.
Friday, Jan. 20
Prep: Power Snatch Barbell Cycling Practice
3 sets x 5 reps with light weight (use 25 lb. barbells so you can add plates)
2 sets x 3 reps with WOD weight.
OPEN WOD 16.3++ (click on link & go to Week 3 for 16.3 official rules/guidelines)
AMRAP – 7 min.
10 Power Snatches (75/55)
When the clock reaches 7 min. the athlete will have 6 min. (up to 13:00) to reach a:
1RM Snatch (Power or Full)
When the clock hits 13:00min. the athlete will have until min. 20:00 to:
Run 800m For Time.
You may rest before you start however if you reach box after 20:00min. your score will not count.
SCALED: (45/35) + 5 Jumping Chest to Bar Pull-Ups
Whiteboard: 81 reps/165 lbs./3:58
Every 5 min. For 4 sets (20 min. total)
20 DB Snatches (10 E/A)
Rest remainder of 5min.
Saturday, Jan. 21
Open Box 9:00AM-12:00PM
Extra Conditioning: see Thursday’s Post