Programming for April 14-19, 2014 - Reebok CrossFit PTY
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Programming for April 14-19, 2014

Programming for April 14-19, 2014

Programming for April 14-19, 2014

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!!!!“Fittest of the Box” Competition – Sunday, April 27th!!!!


Monday, Apr. 21


A. 20 min. Kipping Handstand Push-Up Skill Practice. If you have them, 3×10-15 UB, working on form and efficiency. Rest as needed.


B. For time:

Row 20 Calories

30 Burpees (to a 45lb. plate)

30 Toes to Bar

30 Walking Lunges with 45/25 lb. Plate Overhead

Tuesday, Apr. 22


Squat Clean & Jerk Barbell Warm-up


A. Front Squat: 4×5 @ 75-80% (20 min. max)


B. Squat Clean & Jerk: heavy single



Wednesday, Apr. 23


A. WARM-UP – Three sets of:

8 Strict Dumbbell Press

Rest 60 seconds

60s Side Plank each side

Rest 60 seconds


B. Two sets for times of:

Row 500 Meters

25 Hand Release Push-Ups* or 15 HSPU (*must initiate each rep with toes on the floor, rep must end with hips in line with shoulders)

15 Deadlifts (225/155 or 185/125 or 135/95)

15 Wall Ball Shots (20/14)

Rest 2 minutes



Thursday, Apr. 24


For Time:


100 Double Unders

50 Box Jumps (30/24 or 24/20)

40 Toes 2 Bar (scale reps accordingly)

30 Hang Power Cleans (95/65)

20 Chest 2 Bar Pull-ups (Sub Pull-ups)

10 Muscle-Ups (Sub with 20 Dips)

100 Double Unders



Friday, Apr. 25


!!!“Fittest of the Box” Competitors: active recovery & mobility!!!


Three rounds for time of:

15 Pull-Ups

25 Kettlebell Swings

Run 400 Meters


Saturday, Apr. 26


“Fittest of the Box” Competitors: REST


Make up a missed WOD/come practice a skill


Sunday, Apr. 27


“Fittest of the Box” Competition

Athletes: registration and standards discussion starts at 8:00 AM, first heat 9:00…


“It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.”

William Ernest Henley, Invictus



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