Box Programming for Mar. 20-25, 2017 - Reebok CrossFit PTY
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Box Programming for Mar. 20-25, 2017

Box Programming for Mar. 20-25, 2017

Box Programming for Mar. 20-25, 2017

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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”

Mark Twain

Last Open WOD this week!! ALL OUT – NO REGRETS.

Monday, Mar. 20


For Time:

21 Thrusters (125/85)

9 Ring Muscle-Ups

15 Thrusters (125/85)

7 Ring Muscle-Ups

9 Thrusters (125/85)

5 Ring Muscle-Ups


For Time:

21 Thrusters (95/65)

21 Pull-Ups

15 Thrusters (95/65)

15 Pull-Ups

9 Thrusters (95/65)

9 Pull-Ups

OPTIONAL: 5 sets of the following complex, building up or across (heavy)

1 Back Squat

2 Reverse Lunges (1 E/L)

1 Back Squat

Tuesday, Mar. 21

AMRAP-17 min.

15 Power Cleans (115/80)

28 Pistols (14 E/L)

50 Double-Unders

Wednesday, Mar. 22

5 RFT:

5 Shoulder to Overhead (135/95)

10 Target Burpees

15 Box Jumps

Thursday, Mar. 23

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 15 minutes

Min. 1: 100m Run

Min. 2: 3-10 DB Thrusters (Rx 50/35 Sc 35/20)

Min. 3: 6-16 DB Renegade Rows  (alternating, total 3/3 or up to 8/8…Rx 50/35 Sc 35/20)


3 x Core Complex, rest 30s-1min. Between sets:

5-10 Repetitions of each, without breaking:

Hollow Rocks

Tuck Crunches


Hollow Hold

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets 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. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

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. 24


OPEN WOD 17.5 for official rules and guidelines.

Saturday, Mar. 25

Open Box 9:00AM-12:00PM

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