Programming 8.21 – 8.27

Brandon CFSB CrossFit Blog

FIT
A.

Front Squat
20 Minutes to establish a Front Squat 5rm

B.

Amrap in 12 Minutes
Run 200m
Strict Ring Rows

COMP

A.

Front Squat
20 Minutes to establish a Front Squat 1rm

B.

Amrap in 12 Minutes
Run 200m
Max Unbroken Strict Pronated Pull Ups

Scoring: A. Score weight, B. Score Rounds + Reps

Compare your scores to the week of 6.25

Notes:
A. If you don’t have a 5rm or 1rm, hit a 5rm. This is a way to say – if you are new, hit a 5rm.
B. No bands for the pull ups, its either ring rows or strict pulls.

FIT
A.

Press
20 Minutes to establish a Press 5rm

B.

For time

30 Kettlebell Swings
120 Singles
20 Kettlebell Swings
80 Singles
10 Kettlebell Swings
40 Singles

COMP

A.

Press
20 Minutes to establish a Press 1rm

B.

For time

30 Kettlebell Swings 70/55
60 Double Unders
20 Kettlebell Swings 70/55
40 Double Unders
10 Kettlebell Swings 70/55
20 Double Unders

Notes

Scoring: A. score weight, B. Score time.

Compare scores to 6.25

Notes: Again, if you are newer and have no numbers to go from – hit a 5.

Pick a challenging weight for the swings, they are all American for Fit and Comp.

FIT

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 10 Rounds

Hang Power Snatch x 3

Build to a heavy 3 over the rounds

C.

3 Minute Max Cal Row

COMP

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 10 Rounds

Snatch x 1

Build to a heavy 1 over the rounds

C.

3 Minute Max Cal Bike

Scoring: B, score weight. C, score total cals.

Notes:

Choose a scaling for B that makes sense for you.

Get after it on the 3 minute max. This should be an all out attempt.

 

FIT

A.

25 Minutes to establish a 5rm Back Squat

B.

20 Minutes to establish a 5rm Bench Press

COMP

A.

25 Minutes to establish a 1rm Back Squat

B.

20 Minutes to establish a 1rm Bench Press

Scoring: A, score weight. B, score weight.

Notes:

Beating a dead horse here, but if you are newer, hit a 5rm. If you aren’t – come in with a plan.

FIT

A.

20 Minutes to establish a 5rm Deadlift

B.

3 Rounds

1 Minute Max Row for calories
1 Minute Max Dumbell/KB Snatches
1 Minute Max Burpees
1 Minute Max Thrusters
1 Minute Rest

COMP

A.

20 minutes to establish a 1rm Deadlift

B.

3 Rounds

1 Minute Max Bike for calories
1 Minute Max KB Snatches 70/55
1 Minute Max Burpee Box Jump Overs 24/20
1 Minute Max Thrusters 115/85
1 Minute Rest

Scoring: A, score weight. B, score total reps.

Notes:

Get after it but make the deadlifts look pretty.

For B, its a package deal, if you can’t do the comp weights you don’t mix and match.

 

NEW WODS ON THE BLOCK COMPETITION

The Gym is closed today

You can come spectate if you’d like

Click here for the details

Check in at your selected facility 8 am local time

We will have an 8am check in on the day of the event.

The Event will start at 9am

The Heat schedule will be structured so that each WOD will run efficiently and every
athlete will have adequate rest.

FIT

A.

15 Minute Cap

Five rounds for time of:
7 Strict Pull Ups
21 Burpees

COMP

“Ryan” – 15 Minute Cap

Five rounds for time of:
7 Muscle-ups
21 Bar Over Burpees

Scoring:

Score time, or reps within the time cap