Programming 1.23 – 1.29

Brandon CFSB CrossFit Blog

A. Absolute Strength

Front Squat

15 minutes to hit a heavy triple

score = weight

B. CP

20 Minute Amrap
10 Front Squats @ 60-70%
25 No Push Up Burpees
50 Jump Rope Singles

score = reps

C. Cool Down

Couch Stretch 2 minutes each side, Pigeon 2 minutes each side

Notes:

No notes, pretty self explanatory

A. Speed Strength

Power Clean Complex – Mid Thigh + Above Knee + Floor

15 Minutes to work to a heavy set of the complex

score = weight

B. Aerobic

3 Rounds

3 minute amrap

3 Deadlifts
4 Hang Power Cleans
5 Chest to Bar Pull Ups
6 Hand Release Push Ups

2 minutes rest between rounds

score = reps

C. Cool Down

If time allows – coaches choice cool down

Notes:

Stay Clean on the PC Complex

Stick to a weight in B that you can cycle aerobically – smooth

A. Absolute Strength

Push Press

15 Minutes to hit a heavy triple

score = weight

B. CP

4 Rounds

3 minutes to perform
10 Push Presses @ 90% of your triple
Odd Rounds – Max Cal Row in time remaining
Even Rounds – Max 10- Yard Shuttle in time remaining

rest 3 minutes between rounds

score = cal/shuttles

Notes:

B. Yeah, the PP are supposed to be heavy – like, break up the reps heavy. This format we can split groups up – some to start on the run, some to start on the row, you can also stagger groups to start when the other group is resting – facilitating a decent amount of athletes here.

A. Speed Strength

Power Snatch + Overhead Squat 1+3

15 minutes to work to a heavy set of the complex

score = weight

B. Aerobic

3 Rounds

3 minute amrap

7 Overhead Squats @ 50-60% of complex
7 Toes to Bar
7 Box Jumps with Step Down

score = reps

C. Cool Down

Coaches Choice

Notes:

When it comes to the barbell work – Stay pretty for A, stay light for B.

A. Aerobic Movement Prep

5 Rounds
45s Row @ Conversational Sweaty Pace
45s to complete – 10 Scap Pull ups
45s Squat Hold

score = no score

B. Lactic Endurance

For Time – as fast as possible

15 Cal Row
15 Wall Balls
15 Deadlifts
15 Burpees

score = time

Notes:

Choose something for B that allows unbroken and fast sets

A. Aerobic Work

Teams of 2

4 Rounds

30s Kettlebell Swings
30s Rest
30s Air Squats
30s Rest

rest 5 minutes

4 Rounds

30s Step Ups
30s Rest
30s Plate GTO
30s Rest

Notes:

Teams of 2, your partner goes when “rest” is dictated.

A.

15 Minutes to work to a heavy set of the bear complex

B. CP

12 Minute Amrap

1 Set Bear Complex @ 50% of your complex weight
9 HSPU, 15 Push Ups, 21 Incline Push Ups

Notes:

Choose your scaling, either you are hitting HSPU, Push Ups, or Incline Push Ups