Programming 1.23 – 1.29
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]CrossFit Open 2017 Registration is up!
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Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 1.23″ open=”false”]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[/x_accordion_item][x_accordion_item title=”Tuesday 1.24″ open=”false”]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[/x_accordion_item][x_accordion_item title=”Wednesday 1.25″ open=”false”]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.[/x_accordion_item][x_accordion_item title=”Thursday 1.26″ open=”false”]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.[/x_accordion_item][x_accordion_item title=”Friday 1.27″ open=”false”]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[/x_accordion_item][x_accordion_item title=”Saturday 1.28 Bring a Friend Day” open=”false”]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.[/x_accordion_item][x_accordion_item title=”Sunday 1.29″ open=”false”]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[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 01 22