Box Programming for Nov. 23-28 - Reebok CrossFit PTY
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Box Programming for Nov. 23-28

Box Programming for Nov. 23-28

Box Programming for Nov. 23-28

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Box Programming for Nov. 23-28

Monday, Nov. 23

A. Back Squat – 5 x 5 @ 75-80%

B. Conditioning

4 rounds time:

24 DB Reverse Lunges (total)

48 Double Unders

Tuesday, Nov. 17

A. Warmup

3 rds. of:

:45 Band Pullaparts (Tempo 2202: 2 pulling to chest, 2 second pause against chest, 2 back to start then immediately start next rep without losing tension on band)

:15 Transition

:45 Strict T2B/Leg Lifts – keep legs as straight as possible!

:15 Transition

:45 Superman

:15 Transition

B. Bench Press

1-Warm up with light to moderate weights, don’t overdo it.

2- Singles: 5 sets x 1 rep, between 85%-105%, depending on feel. This is a POSTURAL heavy single, please no cat backs.

3-Drop Set: MAX REPS at 75% based off today’s heaviest single.

C. Conditioning:
5 min. AMRAP


DB Push Press, 50/35#

Burpee Box Jump Overs, 24/20″

*Each round increase the reps by 3 for each movement.

Wednesday, Nov. 18

A. 7 x 3 Clean First Pulls + 1 Hang Clean

Pull to the knees and hold for 3 full seconds, then return to ground; after hold on the third rep, instead of returning to ground, immediately finish with a full clean from the knees.

B. Conditioning

2 x 1600 meter Run for best total time

*Rest 7 min.

  Thursday, Nov. 19

A. Strict Pullups – 5 x 5 + 3 Wall Walks

Perform a set of 5 pullups (scaling options below), then with no rest, immediately perform three Wall Walks. Rest between sets as needed.


  1. Weighted – heavy but doable and UB for the 5 sets
  2. Strict – do not have to be UB but keep rests short.
  3. Strict Progression – NO jumping, kipping, etc. Slow and controlled concentric and eccentric (i.e., up and down) to build strength.

B. Conditioning:

3 x 3 min. AMRAP, resting 1 min. between rounds

4 (Ring) Dips

6 C2B Pullups

8 Pistols (alt)

Friday, Nov. 20

Long WOD

For time:

50 T2B

50 Thrusters, 95/65#

50 Russian Swings (heavy)

50 Burpees

Saturday, Nov. 21


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

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