Programming 10.9 – 10.15

Brandon CFSB CrossFit Blog 0 Comments

FIT

A.
18 Minutes to finish
Upright Row 4×8 @ 3111

B.

For time – 13 minute cap
20 Press/Push Presses pulled from floor
30 Ring Rows
40 Cal Row
30 Kettlebell Swings, Heavy
20 Press/Push Presses Pulled from floor

COMP

A.
18 Minutes to finish
Upright Row 8.8.6.6 @ 3111

B.

For time – 13 Minute
20 Shoulder to Overhead pulled from floor
30 Pull Ups
40 Cal Bike
30 Alternating KB Snatches
20 Shoulder to Overhead Pulled from floor

Scoring: A, weight(s) B, weight for shoulder to overhead and reps in the cap, or time.

Notes:
A, reps are lower – that should mean you can push the weight a little higher than last week.
B, Choose a scaling that makes it challenging to finish in the cap.

 

 

 

 

FIT

A.

20 Minutes to finish
Back Squat 4×8 @ 30X1

B.
4 Sets
3 minute amrap
10 Sit Ups
10 Goblet Squats
15 Doubles/30 Singles

rest 60s between sets

COMP

A.

20 Minutes to finish
Back Squat 8.8.6.6. @ 30X1

B.
4 Sets
3 minute amrap
10 Toes to Bar
20 Goblet Squats
35 Double Unders

rest 60s between sets

PENALTY: For comp, every time you trip on doubles you accumulate 3 burpees to be paid at the end of the workout.

Scoring: A, weights. B, reps each round individually.

Notes:

A, reps are lower, which means you should be able to go a little higher than last week.
B, Start from zero each round and work on consistency

FIT

A.
25 Minutes to finish
Bench Press 4×8 @ 31X1

B.
4 Sets – 12 Minute cap
Max Incline Push Ups
Max Ring Rows

COMP

A.
25 Minutes to finish
Bench Press 8.8.6.6 @ 31X1

B.
4 Sets – 12 Minute cap
Max Deficit Push Ups
Max Ring Rows

C. Optional, If time allows

1 set of max reps Ring Muscle Ups

Score: A, weight(s) B, total repetitions for push ups and ring rows (separate)

Notes:

A, reps are lower, that means you should be able to push the weight a little higher.
B, choose a scaling you can at least get 10 or more, I don’t care if you hit 30, as long as you are hitting 10.

 

FIT

Snatch Warm Up

A.
Every 90s x 8
Hang Power Snatch x 4

B.
18 Minutes to finish
Deadlift 2×8 @32X1

C. Optional, if time allows
5 Minute Max Step Ups/Walking Lunges

COMP

Snatch Warm Up

A.
Every 90s x 8
Full Snatch x 2

B.
18 Minutes to finish
Deadlift 8.6 @32X1

C. Optional, if time allows
5 Minute Max Front Rack DB Walking Lunges

Score: A, weight(s) B, weight(s) C, total reps @ weight if applicable.

Notes:

A, Choose a scaling that makes sense for you
B, Reps are down that means the weight should be able to go up
C, Choose something that you can keep the movement clean, everything else is up to you.

 

 

FIT

A.

15 Minutes to finish
Press 4×8 @ 3111

B.

4 Sets – 20 minutes to finish
15-20 Ring Row/Banded Strict Pull Ups
15-20 Box Dips
rest as needed between sets

C. Optional, if time allows – pick one

Row 1500m or Run 1 Mile

COMP

A.

15 Minutes to finish
Press 8.8.6.6 @ 3111

B.

4 Sets – 20 minutes to finish
2-3 Weighted Strict Pull Ups
2-3 Weighted Dips
rest as needed between sets

C. Optional, if time allows – pick one

Row 1500m, Run 1 Mile, Bike 7 Minutes

Score: A, weight(s) B, nothing, challenge last week. C, modality and time.

Notes:
A, Reps are down, that means your should be able to push the weight up.
B, Fit – volume is up, so take that into consideration. Comp – reps are down, that means weight should go up.
C, Pick one. Don’t pace, push –  Get after it.

 

 

 

 

 

 

FIT
A.

Hang Power Clean Skill Work

B.
Every 90s x 8
Hang Power Clean x 4

C.
10 Minute Amrap
20 Alternating DB/KB Snatches
20 No Push Up Burpees

COMP
A.

Hang Power Clean Skill Work

B.
Every 90s x 8
Clean x 2

C.
10 Minute Amrap
5 Cleans @ 90% of today’s 2
20 Burpees over the bar

Score: B, weight C, Reps/Weight/Scaling.
Notes:
B, choose a scaling that makes sense for you.
C, different feelings for each of these workouts. Fit focus on smooth/clean movement and cycling. Comp work on focus during the heavy cleans and breathing during BOB.

FIT & COMP

A.

30s Row
30s Overhead Barbell Hold
30s Step Ups
30s Dead Bug Hold
30s Double Unders
30s Bottom Squat Hold
x6 Sets
30s rest between rounds

 

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