Programming 6.25 – 7.2
[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ 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”]Amy’s pic above at her level 2 certification! Congrats on Amy being a Level 2 CF Coach!
Wellness Wednesday – Can Rice spike your blood sugar more than a cookie?
Jorts and Cutoffs Day – July 1st
Mindfulness Mondays – Get your priorities in order with a 20 minute life checkup
CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
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[/x_accordion_item][x_accordion_item title=”Monday 6.26″ open=”false”]FIT
A.
Back Squat
25 Minutes to establish a Back Squat 5rm
B.
Amrap in 12 Minutes
Run 200m
Strict Ring Rows
COMP
A.
Back Squat
25 Minutes to estblish a Back Squat 1rm
B.
Amrap in 12 Minutes
Run 200m
Strict Pronated Pull Ups
Notes:
Scoring: A. Score weight, B. Score Rounds + Reps
If you can’t quite squat your bodyweight, stick to a 5rm.
No bands for the pull ups, its either ring rows or strict pulls.
[/x_accordion_item][x_accordion_item title=”Tuesday 6.27″ open=”false”]FIT
A.
Press
20 Minutes to establish a Press 5rm
B.
For time
30 Kettlebell Swings
120 Singles
20 Kettlebell Swings
80 Singles
10 Kettlebell Swings
40 Singles
COMP
A.
Press
20 Minutes to establish a Press 1rm
B.
For time
30 Kettlebell Swings 70/55
60 Double Unders
20 Kettlebell Swings 70/55
40 Double Unders
10 Kettlebell Swings 70/55
20 Double Unders
Notes
Scoring: A. score weight, B. Score time.
If you cannot press around 65% of your bodyweight, stick to the 5.
Pick a challenging weight for the swings, they are all American.[/x_accordion_item][x_accordion_item title=”Wednesday 6.28″ open=”false”]FIT
A.
15 Minutes to establish a Power Clean 3rm
B.
12 minute cap – DT @ 70%
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
use 70% of today’s power clean x 3
COMP
A.
15 Minutes to establish a Power Clean 1rm
B.
12 minute cap – DT
Five rounds for time of:
12 Deadlifts @ 155/105
9 Hang power cleans @ 155/105
6 Push jerks @ 155/105
Notes:
Scoring: A, score weight, B. Score time or total reps within the cap.
Compare weight/time/reps to your old DT score about 8 weeks ago.[/x_accordion_item][x_accordion_item title=”Thursday 6.29″ open=”false”]FIT
A.
“Religion Lite” – 25 Minute Cap
Complete 5 rounds for time:
Back Squat x 10 AHAP
7 Burpee Box Jumps 20″
COMP
A.
“Religion” – 25 Minute Cap
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
For Comp variant: if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Note:
Scoring: Score time and total repetitions performed, and at what weight.
Compare your time/reps/weight to your old score around 8 weeks ago.[/x_accordion_item][x_accordion_item title=”Friday 6.30″ open=”false”]FIT
A.
Close Grip Bench Press x 5
B.
Deadlift x 5
C. Optional, but do it if you can,
Rugby Jingle Jangles Max 40 yard trips
compare your yardarge from last week
COMP
A.
Close Grip Bench Press x 1
B.
Deadlift x 1
C. Optional, but do it if you can,
Rugby Jingle Jangles Max 40 yard trips
compare your yardage from last week
Notes:
Scoring: Score weights for A & B, total yardage for C if you get to it.
If you can’t CGBP at least 65% of your bodyweight, and DL your bodyweight, stick to the 5’s.
[/x_accordion_item][x_accordion_item title=”JORTS/CUTOFFS DAY Saturday 7.1″ open=”false”]FIT AND COMP
Swole Wod
A.
4 Rounds
15 Dumbell RDL
20 Yard Lunge
rest between rounds and go hard for each round
B.
5 Rounds
Max Reps Incline Push Ups
10 Heavy Hammer Curls[/x_accordion_item][x_accordion_item title=”Sunday 7.2″ open=”false”]FIT AND COMP
A.
30 Minute Gymnastics Warm Up
Rolling, Crawling, all kinds of junk
B.
7 Rounds @ z1 pace
Row 60s
Jog 60s
Jump Rope 60s[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
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