Programming 8.7 – 8.13

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FIT

A.

5 Sets
@ the top of a 2:00 mark
3 Front Squats
@ the top of a 2:00 mark
Max Strict Ring Rows in 60s

B.

“Karen Lite”
9 Minute Max Goblet Squats

C. If time allows, extra credit

Single Arm DB Bent Over Row
6.6.6.6

COMP

A.

5 Sets
@ the top of a 2:00 mark
3 Front Squats
@ the top of a 2:00 mark
Max Strict Pull Ups in 60s

B.

“Karen” 12 minute cap
150 Wall Balls for time

C. If time allows, extra credit

Single Arm DB Bent Over Row
6.6.6.6

Scoring: A, score weight and total pull ups. B, score time or total reps/weight. C, don’t score it, just do it.

Notes:

A. Front Squats are HEAVY, pulled from rack – beat last week
B. If Fitness, choose something you can hit your first set at around 20 with. For Comp, I’ll be flexible on the ball weight today – if you want to do the official Karen though, its 20/14 to the appropriate target. Shooting for the leaderboard? Let your coach know and you are responsible for setting up a method to record yourself as the athlete.

 

FIT

A.

15 Minutes to establish a Deadlift 3rm @ 32X1

B.

8 Sets
@ the top of a 90s mark
Press x 2, build

C.

13 Minute Amrap
25 Russian KB Swings
25 Incline Push Ups

COMP

A.

15 Minutes to establish a Deadlift 3rm @ 32X1

B.

8 Sets
@ the top of a 90s mark
Press x 2, build

C.

13 Minute Amrap
30 American KB Swings 55/35
15 Handstand Push Ups

Scoring: A, weight. B, heaviest weight. C, reps.

Notes:

A. Beat your prior # for  this
B. Build, but try to keep the sets tight together and heavy.
C. Choose the scaling that makes sense for you, very mild scaling on HSPU allowed.

FIT

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 8 Rounds

Hang Power Snatch x 2

C.
7:00 Amrap
5 Burpee Box Jumps
10 Hang Power Cleans
directly into
3:00 Max Cal Row

COMP

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 8 Rounds

Snatch x 2

C.
7:00 Amrap
5 Burpee Box Jumps 24/20
10 Hang Power Cleans 135/95
directly into
3:00 Max Cal Bike

Scoring: B, score heaviest weight. C, score reps separately between the burpee/HPC and cal.
Notes:
A. The coaches will ensure that the skill piece involves a little hang power clean and the snatch work.
B. Build for this one
C. Choose something that you can cycle quickly for the first piece here.

FIT

A.

18 Minutes to establish a Back Squat 4rm @ 30X1

B.
5 Sets – NFT
7 Left Arm DB Rows
7 Right Arm DB Rows
10yd Forward Monster Walks
10yd Reverse Monster Walks
10yd Lateral Walks Left
10yd Lateral Walks Right
rest 60s

C. optional, to be done after class

Run 400m
rest 2:00
x3

COMP

A.

18 Minutes to establish a Back Squat 4rm @ 30X1

B.
5 Sets – NFT
7 Left Arm DB Rows
7 Right Arm DB Rows
10yd Forward Monster Walks
10yd Reverse Monster Walks
10yd Lateral Walks Left
10yd Lateral Walks Right
rest 60s

C. optional, to be done after class

Run 600m
rest 2:00
x3

Scoring: A, weight. B, weight. C, don’t score it, just do it.
Notes:
A. Beat your prior 5.
B. Not for  time, just get it done and grind it out. We have tons of extra glute work to do today. Choose a lighter band if you need to in order to get through the sets.
C. A little extra running work for  the day, work on pacing and consistency.

FIT

A.

18 Minutes to establish a Bench Press 3rm @ 31X1

B.
3 Sets
Minute 1: 60s to perform 5 Heavy Deadlifts, max Burpees in time remaining
Minute 2: 60s Rest
Minute 3: 60s to perform 5 Heavy Deadlifts, max Knee Ups (CF Open Scaling) in time remaining
Minute 4: 60s rest

C. Optional, to be done after class

7 Minute Amrap
10 Ring Rows
10 Dips

 

COMP

A.

18 Minutes to establish a Bench Press 3rm @ 31X1

B.
3 Sets
Minute 1: 60s to perform 5 Heavy Deadlifts, max Burpees Over Bar in time remaining
Minute 2: 60s Rest
Minute 3: 60s to perform 5 Heavy Deadlifts, max Toes to bar in time remaining
Minute 4: 60s rest

C. Optional, to be done after class

7 Minute max Muscle Ups

Scoring. A, score weight. B, score weight and separate burpee/TTB reps. C, score total reps if you do it.
Notes:
A. Attempt to beat your # from last week
B. Use the heavy DL’s you’ve been doing as a reference, stay consistent on your repetitions here.
C. Do it to it, if you are doing muscle ups either bar or rings are sufficient. Use bench dips, bar dips, ring dips. Whichever works best.

FIT

A.

Every minute on the minute for 10 minutes
Thruster x 1, build
+
rest 5 Minutes
+
17.5 Scaled – 15 minute cap
10 rounds for time of:
9 thrusters 45
35 singles

COMP

A.

Every minute on the minute for 10 minutes
Thruster x 1, build
+
rest 5 Minutes
+
17.5 – 15 minute cap
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Scoring: A, weight. Wod = time or reps in cap.

FIT and COMP

A.
Every 90s x 6

Overhead Squat x 3
+
rest 5 minutes
+

B.
5 Sets, build
10 TNG Left Arm DB Snatches, rest 60s
10 TNG Right Arm DB Snatches, rest 60s
+
rest 5 minutes
+

C.
“pain”
3 Minute Max Cal Bike
+

D.
15 minute amrap
Row 10 Cals @ z1
Farmers Walk 50yd easy

Scoring: A, heaviest weight. B, heaviest weight. C, cals. D, Do it.