Box Programming for Nov. 30 - Dec. 5 - Reebok CrossFit PTY
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Box Programming for Nov. 30 – Dec. 5

Box Programming for Nov. 30 - Dec. 5

Box Programming for Nov. 30 – Dec. 5

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Box Programming for Nov. 30 – Dec. 5

Monday, Nov. 30

A. Warmup – 3 x 10 Romanian Deadlifts (RDL) with the bar

We will be doing this movement heavy on Friday, so practice here in the warmup

B. Back Squat – 5 x 5 @ 5-10# more than last week

C. Conditioning

3 rounds for times:

20 Jumping Squats, 45/35#

20 Reverse Lunges (front rack), 45/35#

20 Russian KB Swings (heavy)

*Rest 1 min.

Tuesday, Nov. 17

A. Warmup

3 rds. of:

:45 Band Pullaparts, 90 degree bend in arm with hands supinated (Tempo 2202: 2 pulling to abdomen, 2 second pause against abdomen, 2 back to start then immediately start next rep without losing tension on band) (the fourth version in this video, hands up, elbows pegged to sides)

:15 Transition

:45 L-Sit/Tuck

:15 Transition

:45 Superman Alternating Arms and Legs

: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 80% based off today’s heaviest single.

C. Conditioning:
5 min. AMRAP – Manmakers (row, row, pushup, burpee -> clean, push press)


Wednesday, Nov. 18

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

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 or power snatch from the knees.

B. Conditioning – for time

1k Row

800 meter Run

100 Double Unders


  Thursday, Nov. 19

A. Strict Pullups – 5 x 5 + :30 Shoulder Touches (max reps)

Perform a set of 5 pullups (scaling options below), then with no rest, immediately perform as many reps as possible in 3o seconds of shoulder touches with stomach facing wall (scale to noes to wall HS hold). Rest between sets as needed. Try to increase the difficulty compared to last week (e.g., heavier, more UB, slower negative, etc).


  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:

10 min. AMRAP

3 Clean and Jerks, 135/95#

6 T2B

9 Deadlifts, 135/95#

200 meter Run

Friday, Nov. 20

A. Romanian Deadlifts (RDL) – 4 x 8 @ (2221)

Two seconds down, two second pause at the bottom, two seconds up, one second pause at the top

B. Long WOD

20 min. AMRAP

50 Wall Balls

40 Burpees

30 C2B Pullups

Saturday, Nov. 21


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

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