Box Programming for September 5 - 10, 2016 - Reebok CrossFit PTY
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Box Programming for September 5 – 10, 2016

Box Programming for September 5 - 10, 2016

Box Programming for September 5 – 10, 2016

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“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

Monday, Sept. 5


Look for a heavy single for the day then a Drop Set: 1×10 reps at 5 (women) -10  (men) more pounds than last week  (you MUST make an increase to the weight you used last week independent of what your heavy single for the day was… as a reference you should be at around +/- 80% of your 1RM).

For Time:

50 KB Swings (53/35)

40 Wall Balls (20/14)

30 Box Jumps (24”/20”)

40 Wall Balls (20/14)

50 KB Swings (53/35)

Tuesday, Sept. 6


5×3, practice technique. You may build up a bit, but stick to practice weight to establish mechanics.

The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.”

B. WOD – AMRAP 7 min.

5 Power Cleans (185/135, heavy-ish for you)

10 Burpees OTB

Wednesday, Sept. 7

A. 5 Sets, alternating stations of:

5 Strict Pull-Ups

5 Strict Dips (Matador/Ring)

Advanced athletes go weighted.

Scaling Options: you may use a band for assistance or a partner holding your ankles. You may also continue working on Ring Support Holds from last week.

B. Conditioning


800m Run

50 T2B


3 x 10 DB Rows E/A (moderate)

Thursday, Sept. 8

A. 3 Sets Alternating (For Quality, Not Time)

  • Front Rack Reverse Lunges:  5 reps each side (heavy).
  • Face-UP Chinese Planks: 45s-1min (supervise each other for posture and moral support, squeeze your glutes!!)
  • Around the World: 3 reps each side


70/50 Cal Row

Then 3-5 Rounds of:

5 Body Rows (you may prop your feet up on a box to make them a bit more challenging)

10 Push-Ups

20 Jumping Lunges (10 E/S)

30 Russian Twists (15 E/S)

Friday, Sept. 9

A. DEADLIFT “Cutsie 5s and Deadly Triples”

Look for a heavy Postural Single then 5 x 3 @ 80-85% of that heavy single.


50*-40*-30*-20*-10* UB Double-Unders

*3-10 Strict UB HSPUs

10 Burpee Penalty on the spot if you  break any of the DU/HSPU sets.

Scale rep scheme accordingly.

Saturday, Sept. 10

Open Box 9:00AM-12:00PM


Bench Press: Heavy Single then 5×5* @ 75-80%

*Row 500m with perfect technique at a moderate pace (focus on retracting your shoulder blades, keeping back straight, elbows down and back) between each Bench Press set, for a total of 4 sets.

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