Programming 1.30 – 2.5
[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 1.30″ open=”false”]A. Strength Speed
Full Clean
15 Minutes to work up to a heavy single
NOTE: If you have no business hitting a full single, I will accept either the complex Power Clean + Front Squat, or Simply Power Clean.
Score weight
B. CP
4 Rounds
45s Toes to Bar
45s Double Unders
45s Full Cleans @ 70% of today’s single/complex
45s rest
Score total reps combined
Notes:
A. Make it pretty at a lighter weight before you add load to this, you may simply just need practice – in which case it may be more appropriate to hit a set of 4 with the bar, rest 45-60s, then do it again through the course of the 15 minutes.
B. TTB scaling is games scaling, Double under scaling is relative to your ability, full cleans – whatever you used as your scaling for A, do that for the workout.[/x_accordion_item][x_accordion_item title=”Tuesday 1.31″ open=”false”]A. Absolute Strength
Back Squat
15 minutes to work to a heavy 5
Score weight
B. Aerobic
3 Rounds
3 Minute Amrap
25ft Overhead Plate Lunge
12 Burpees onto the plate
25ft Overhead Plate Lunge
12 Plate Ground to Overhead
3 minute rest
Score total rounds+reps
Notes:
A. Keep it heavy but control the bar, you may want to leave a little in the tank on this one. So, not just the tip, but not all the way either.
B. Choose a plate that you can keep this aerobic – smooth and continuous.[/x_accordion_item][x_accordion_item title=”Wednesday 2.1″ open=”false”]A. Absolute Strength
Deadlift
15 minutes to work to a Heavy 7 @ 32X1
Score Weight
B.
2 Rounds, @ the top of a 10 minute mark, perform
5 Deadlifts @ 90% of 7
10 Chest to Bar or Jumping Pull Ups
Row 15 Calories
5 Deadlifts @ 90% of 7
10 Chest to Bar or Jumping Pull Ups
Run 15 Ten Yard Shuttles
rest the remaining time in the 10 minutes
Because we will more than likely stagger and there may be some timing calculations – how about you just hit it hard and we don’t score this today.
Notes:
A. Hit it heavy, but control the tempo – the tempo will make you have to lighten the load a bit
B. Coaches Notes – fastest rowers and guys through first, stagger every 2 minutes for heats to allow no one to run over each other.[/x_accordion_item][x_accordion_item title=”Thursday 2.2″ open=”false”]A. Absolute Strength/Prehab
3 Rounds
5 Heavy Bench Press
10 Reverse Snow Angels – 3 sec Down+ 3 sec Up =1, use weight if needed
Score is BP weight
B. Aerobic/Recovery
20 Minute Amrap @ Conversational Pace
10 Unbroken Bar or lighter (DB) Thrusters
20 Hollow Rocks
4 Unbroken Turkish Get Ups
Score = No Score – Continuous sweaty movement gives you a gold star
Notes:
A. Rest 3-5 minutes between your heavy sets
B. you shouldn’t need much workup on this one, I want to to be smooth and conversational – just get sweaty and loose. Pay attention to the movement![/x_accordion_item][x_accordion_item title=”Friday 2.3″ open=”false”]A. Technique Work
Full Thacker Method – However long it takes…I mean, perhaps a 25 minute cap
B. Lactic Endurance
Teams of 2-4
4 Rounds AFAP
10 Unbroken Kettlebell Swings
20yd Plate Push
Score is team time
Notes:
Lets just talk about part B.
It goes like this
Person 1 hits 10UB KBS, Prowler pushes 20 yards down – where there sits another kb, swing that one 10 times, push the plate back, swing the original one 10 times, push down, swing the far one 10 times – push it back, tag partner 2.
Go hard on this one. So hard. But not so heavy that you grind to a stop.[/x_accordion_item][x_accordion_item title=”Saturday 2.4″ open=”false”]A.
5 Rounds – 90s to perform at each station
Station 1: 10-15 Kipping HSPU or 20-30 Push Ups
Station 2: Heavy Single Arm Overhead Carry – 20yd left, 20yd right
Station 3: 20-30 Unbroken KB Swings
Station 4: 15-20 Alternating Kossack Squats with KB in goblet position
B.
Extra Credit – if time allows
Hit a hard 500m row for time.
Notes:
A. either you have the HSPU or you don’t, I want something that you can stick within the range of reps that I want. overhead walks and kbs are self explanatory
The kossack squats, if you cannot do them weighted, do them while holding the pull up rig – if you can’t do that, just hold a goblet squat for 60s[/x_accordion_item][x_accordion_item title=”Sunday 2.5 CLOSED FOR BUSINESS SEMINAR” open=”false”]Yo – we closed today for a business seminar, sorry all!
But let me hit you with this
I want you to look up CrossFit Open Wod 12.1 and do it from home. Post your score to comments. Who has the balls to do it?[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 01 28