Programming 2.6 – 2.12
[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!
Free Protein Samples @ CFSB! Limited Supply!
Open Prep Skill Sessions @ CFSB
Kate’s Story: Sometimes a Perfect Diet isn’t enough
February Fundamentals Begins this week
Childcare Partnership with CFSB and Free Time Kids Playcare!
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**
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 2.6″ open=”false”]A.
Full Clean
15 minutes to establish a pretty 1rm full clean
score is weight
B.
20 Minute Amrap
10 Full Cleans @ 60-70% of todays single
20 Burpees over the Bar
30 Kettlebell Snatches
score is total reps
Notes:
A. or if flexibility does not allow, a 1+1 Power Clean + Front Squat, if flexibility doesn’t further allow, a 1rm Power Clean. Lets try to keep the fails to a minimum.
B. Further scaling would be, either you hit the full cleans, or if you went with the 1+1 – just perform front squats, and if you didn’t perform those, hit power cleans.[/x_accordion_item][x_accordion_item title=”Tuesday 2.7″ open=”false”]A. Aerobic work
3 Rounds
3 Minute Ladder
3 Shoulder to Overhead
3 Toes to Bar
6 STO
6 TTB
9 STO
9 TTB
etc…moving up the ladder in the time allotted.
score each round individually, start from the beginning each time
rest 2 minutes between rounds
Notes:
A. Keep it manageable on the STO, and scaled appropriately on the TTB.[/x_accordion_item][x_accordion_item title=”Wednesday 2.8″ open=”false”]A.
Power Snatch
15 minutes to work to a heavy single
score weight
B. CP
Max Power Snatches in 3 minutes @ 70% of your single
directly into
for time
30.20.10 Wall Balls
60.40.20 Double Unders
score power snatch # and wod time separately
Notes:
A. Make it pretty
B. Game out the PS, choose something smart for the wod so that you aren’t grinding away at it forever. Keep some integrity when it comes to no repping your wall balls if you are going to be doing the open this year. If you don’t have doubles, perform a 2:1 singles[/x_accordion_item][x_accordion_item title=”Thursday 2.9″ open=”false”]A.
Bent Over Row
15 Minutes to work to a moderate 5 rep with a 1 second pause at the chest
Score weight
B.
10 minute amrap
55/45 Calorie Row Buy In
in the time remaining perform as many rounds as possible of
8 Chest to Bar Pull Ups
8 Box Jump Overs with SD
Score total reps not including row reps
Notes:
B. If you aren’t performing chest to bar, perform regular pull ups or ring rows – no bands[/x_accordion_item][x_accordion_item title=”Friday 2.10″ open=”false”]A.
Thruster
15 Minutes to work up to a heavy single
score is weight
B.
Mini Kalsu – Every Minute on the Minute for 10 minutes
5 Burpees over the Bar
Finish Remaining time with Thrusters @ 40-50% of your heavy single
Score is total Thrusters
Notes:
Yep, exactly what it sounds like. Get in there and learn how to manage your time in this workout.
[/x_accordion_item][x_accordion_item title=”Saturday 2.11″ open=”false”]A.
20 Minute Amrap
2 Muscle Ups (scaling drop down) 4 Pull Ups – 6 Ring Rows
4 Handstand Push Ups (Scaling drop down) 8 Push Ups – 12 Incline Push Ups
8 Kettlebell Swings – 12 KBS – 18 KBS
Notes:
Yep, you are either doing
2MU, 4 HSPU, 8KBS
or
4 Pull ups, 8 Push Ups, 12 KBS
or
6 Ring Rows, 12 Incline Push Ups, 18 KBS[/x_accordion_item][x_accordion_item title=”Sunday 2.12″ open=”false”]A. Chill out before the wod fest starts next week
40 Minute Amrap at Convo Pace
10 Cal Row
20-30s FLR
30 Single Unders
40-60s Dead Bug
10 Step Ups
2 Inchworms
Notes:
Next week we start throwing workouts into the mix that we think we may see in the open – but learning how to hit them at 80% pacing.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 02 05