Programming 7.17 – 7.23

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FITNESS AND COMP

A.

15 Minutes to establish a Deadlift 5rm @ 31X1

B.

For Time – 20 minute time cap
5 Presses Heavy
50 Double Unders or 100 Singles
5 Presses Heavy
40 Ball Slams Heavy
5 Presses Heavy
50 Double Unders or 100 Singles
5 Presses Heavy
40 Kettlebell Swings HEAVY
5 Presses Heavy

C. Optional Upper Body Push Accessory – If time allows, to be done after class

2 Rounds
15 Front Raises
15 Lateral Raises
15 Rear Delt Raises
Max Incline Push Ups

Score:

A. Deadlift weight
B. Time and press weight

Notes:

A. Play off of last weeks DL
B. Presses are pulled from the floor, everything else is self explanatory
C. I want your incline set so that you can at least hit a hard 15-20 or more

FITNESS

A.

20 Minutes to finish
Front Squat 3×5 @ 32X1

B.

6 Rounds
10 Strict Pull Ups/Ring Rows
15 Wall Balls
200m Run

C. Optional Pulling Work – If time allows, to be done after class

2 Rounds
10 Scap Pulls
10 Hammer Curls
20 Straight Arm Lat Pull Downs

COMP
A.

20 Minutes to finish
Front Squat 5.5.5 @ 32X1

B.

6 Rounds
10 Strict Pull Ups
15 Wall Balls 30/20
200m Run

C. Optional Pulling Work – If time allows

2 Rounds
10 Scap Pulls
10 Hammer Curls
20 Straight Arm Lat Pull Downs

Scoring:

A. Front Squat Weight(s)
B. Time
C. Do it.

Notes:

A. Fitness, all sets heavy – Comp, build – everyone, follow the 2 at the bottom
B. These reps don’t have to be unbroken, just grind through.
C. Do it

FITNESS

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 12 Rounds

Odd Rounds: Snatch Deadlift x 2
Even Rounds: Hang Power Snatch x 2

C.
For time
30 Sumo Deadlift High Pulls
Row 750/650

COMP

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 12 Rounds

Odd Rounds: Hang Power Snatch + Overhead Squat
Even Rounds: Snatch Deadlift + Full Snatch

C.

30 Sumo Deadlift High Pulls 95/65
Row 750/650

Scoring:

Score weight range for B, Score time for C.

Notes:

B. Keep it smooth and technical
C. Get after it here, but be careful with the SDLHP

FITNESS

A.

18 Minutes to establish a Bench Press 5rm @ 31X1

B.

For time

40 Knees to Elbows

then perform

3 Rounds
20 Burpees Over the Bar
10 Heavy Deadlifts
10 Bench Dips / Dips

COMP

A.

18 Minutes to establish a Bench Press 5rm @ 31X1

B.

For time

40 Toes to Bar

then perform

3 Rounds
20 Burpees Over the Bar
10 Heavy Power Cleans
5 Muscle Ups

Score

A. Score the weight, B. Score the time.

Notes:

A. Beat last weeks if possible
B. Choose a scaling you can move through at a consistent pace

FITNESS

A.

3×10 Overhead Squats with PVC or Bar into the warm up.

B.

18 Minutes to establish a Back Squat 7rm @ 30X1

C.

3 Rounds
@ the top of a 2:30 mark
12 Bent Over Barbell Row

D.

5 Rounds
@ the top of a 3 minute mark
20 Alternating Step Ups

COMP

A.

10.10.10 Overhead Squats with a small build during the warm up

B.

18 Minutes to establish a Back Squat 7rm @ 30X1

C.

@ the top of a 2:30 mark
12.12.12 Bent Over Barbell Row

D.

5 Rounds
@ the top of a 3:00 mark
20 Front Rack Step Ups

Scoring

A, don’t score it, just do it right out of the gate. B, work up and try to beat last weeks, same for C. Choose something challenging for D.

Notes

A,B,C try to beat last week.

D. Choose something challenging, you can move up if you miss your mark, also I want the height so that the knee is below the hip crease.

 

FITNESS

A.

Amrap in 10 Minutes
LR TGU
20 Singles
100m Jog

B.
30 Minute amrap
Teams of 2 – alternating rounds

Run 200m
15 Kettlebell Swings
50 Singles

COMP

A.

Amrap in 10 Minutes
LR TGU
20 Singles
100m Jog

B.
30 Minute amrap
Teams of 2 – alternating rounds

Run 300m
15 Alternating DB Snatches
30 Double Unders

Scoring: Don’t score A, just warm up. Score total rounds for B.

Notes: Keep it smooth, if you could track your rounds I would want them at the same pace for every round.

FITNESS AND COMP

A.

Teams of 4 – 15 Minute Amrap
5 Pull Ups
10 Burpees
100 Yard Run

rest 5 minutes

Teams of 4 – 15 Minute Amrap
5 Push Ups
10 Box Jumps
50 Yard Prowler Push

Scoring: Score rounds separately for both workouts.

Notes: Next person shoots off once person moving hits either the run or the push.