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Programming 6.25 – 7.2

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[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!

CFSB Garage Sale! 

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

***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!)**

[/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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