Box Programming for July 4 - July 9, 2016 - Reebok CrossFit PTY
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Box Programming for July 4 – July 9, 2016

Box Programming for July 4 - July 9, 2016

Box Programming for July 4 – July 9, 2016

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Monday, July 4

Happy 4th of July to all our U.S.A. Community!!

A. Pause Back Squat: 5×2 (3s pause at the bottom) @ 80% (or increase weight from last week).

B. Conditioning

E.M.O.M. – 16 minutes

Min. 1: 5 Hang Squat Cleans @ 65-70% of your 1RM Clean (should be considerably heavier than last time!)

Min. 2: 10/8 Burpees Over The Barbell

Tuesday, July 5

A. Warm-Up:

Hollow Rock Review

Hollow/Arch Roll Drill/Game

B. CrossFit Gymnastics Skills – MODULE 2: Hollow Variations and Toes To Bar

3 Sets, Not For Time, Alternating Drills 5 & 6

Drill 5: Around the World, try to do a total of 6 (3 in each direction, alternating). Drop rep scheme down as needed. The higher your hips/legs lift the harder it is to control.

If this is too challenging, you will work on V-Ups, 5×10 concentrating on mechanics.

Drill 6: Lowering to L-Hang and Back, attempt the drill 3 consecutive times (start with strict T2B, lower to L-Hang & bring feet back up to the bar, lower to L-Hang and back up 2 more times). Scale as needed. If you do not have strict T2B yet, you will perform Strict L-Raises from the dead hang, straight legs 5×5. Slow & controlled!

C. Conditioning:

5 Sets AFAP!! Rest 1 min. b/w each set

12/8 UB T2B (scale as needed, you may increase reps if you wish as long as you will maintain them unbroken)

10-50 UB Double-Unders (challenge yourself)

Wednesday, July 6

A. Push Press + Power Jerk Complex

Warm up sets with 3s pause in the dip position for 1&1. Do not do this at a weight that forces you to re-dip!!

4 sets of the complex: 1 Push Press +  2 Power Jerks @ 80% of your 1RM POWER JERK or increase 5-10 lbs. above weight used last week. THIS MAY RESULT IN AN “ACCIDENTAL” MAX IN PUSH PRESS :) OR SOON…

B. For Time:

400m Run

3 Rounds

10 S2OH (135/95)

10 Burpee Box-Jump Overs (24”/20”)

400m Run

Thursday, July 7

A. Posterior Chain Work:

3 Sets, Alternating, Not For Time of:

6-8 Romanian Deadlifts (heavy)

20 BB Front Rack Reverse Lunges (10 E/L, you can use the same Barbell for Row)

6-8 Bent Over Barbell Rows (heavier than last week, do not compromise form) (stick to parallel position)

*keep track of weight you are using in RDL for reference in coming weeks.

B. Restorative Conditioning (for quality, not time)

5 Rounds

12/10 Cal Row

12/10 Ring or Body Rows or 5-7 Strict Chest to Bar Pull-Ups*

20 Hollow Rocks

*only choose the Strict C2B Pull-Up Option if your mechanics are consistent and your shoulders are not rotating in (meaning that you are not mainly pulling with your forearms/arms and you have active & retracted scaps)

Friday, July 8

PTYCH003 “Been Down & Up”  

Time Cap: 30 min. 

9 Thrusters (165/115)

9 Power Cleans (165/115)

40/30 Wall Balls (20/14)

15 Thrusters (135/95)

15 Power Cleans (135/95)

40/30 Wall Balls (20/14)

21 Thrusters (115/75)

21 Power Cleans (115/75)

40/30 Wall Balls (20/14)

Scale weight as needed. However, you should start the WOD with a very heavy Thruster and fight through it. Reps start low with weight high then as the weight drops, fight to hang on and get through a higher rep scheme fast. Fatigue will inevitably show up and that’s your chance to work on your mental game. Life is full of unexpected crazy crap, there are ups and downs all the time – just say screw it, and GO HARD.


2 Sets of:

500m Soft Recovery Row (drop damper all the way down)

100m Farmer´s Carry (moderate weight, keep your scaps locked back and tight)

8 Diagonal Band Pull-Aparts E/S + 8 Horizontal BPAs (2s pause at end range of each rep)


Couch Stretch (2 min each leg)

Deep Straddle Stretch (“Froggy” 2 min.)

Pectoral&Sleeper Stretch (shoulders)

Saturday, July 9

Open Box 9:00AM-12:00PM

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

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