Programming 9.11 – 9.17

Brandon CFSB CrossFit Blog 0 Comments

Fall CrossFit Class Schedule << Still going strong!

 

Amy’s treat corner – Angel Cake Surprise!

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!)**

Hey all!

For those of you reading, last week, this week, and leading into a few more weeks we are going to have the strength work at a bit of a higher volume for some hypertrophy. There will be times when I want you to simply add from last week, and times when I will up the volume, but one thing will remain constant, you will have a high time under tension. Long tempos, big nasty sets. Get used to it for a few weeks!

You’ll also be seeing a higher frequency of upper body push/pull work as well as some standard flow work (long aerobic pieces) and field work (these shift around on the weekends) After this week you’ll also get some olympic weightlifting volume back in in the form of long pieces of skill work first, we will build on that to get some skill development done this block.

FIT

A.
15 Minutes to finish
Upright Row 3×15 @ 4111

B.

5 Sets for time – 15 Minute Cap
10 Presses
50 Singles/25 Doubles

COMP

A.
15 Minutes to finish
Upright Row 3×15 @ 4111

B.

5 Sets for time – 15 Minute Cap
10 Push Presses @ 65% Bodyweight
50 Double Unders

Scoring: A, score the weight used. B, score the time and weight.

Notes:
A. this is an unfamiliar movement for most of you, and the bar may even be enough – so be careful with this one and keep to the tempo. I want all sets at the same weight and challenging.
B. Go heavy and keep the presses or push press challenging. If you are doing comp and want to push press, its your BW%

FIT

A.

20 Minutes to finish
Back Squat 3×15 @ 40X1

B.
15 Minute Amrap
9 Front Squats @ light,unbroken
15 Burpees

COMP

A.

20 Minutes to finish
Back Squat 3×15 @ 40X1

B.
15 Minute Amrap
9 Squat Cleans @ light, unbroken
15 Burpees Over the Bar

Score: A, score weight. B, score weight and reps.

Notes:
A. All 3 sets challenging @ the same weight.
B. Go light enough to where the squatting sets can remain unbroken!

FIT

A.
20 Minutes to finish
Bench Press 3×15 @ 41X1

B.
4 Sets – NFT
8 Single Arm Bent Rows
30s Iso Plate Hold
15 Heavy Ball Slams

COMP

A.
20 Minutes to finish
Bench Press 3×15 @ 41X1

B.
4 Sets – NFT
8 Single Arm Bent Rows
10s Chin Up Iso Hold
10 Heavy Ball Slams

Scoring: A, score weight. B, score weight for rows.

Notes:
A. All sets heavy, get after it.
B. Not for time, I just want you to go heavy and grind everything out!

FIT

A.
15 Minutes to finish
Deadlift 2×15 @ 42X1

B.

15 Minute Amrap
20 Alternating KB/DB Snatches
Run 200m

COMP

A.
15 Minutes to finish
Deadlift 2×15 @ 42X1

B.

15 Minute Amrap
30 Alternating KB Snatches 55/35
Run 400m

Score: A, weight. B, reps.

Notes:
A. Keep it pretty.
B. Score rounds + reps.

FIT

A.

20 Minutes to finish
Press 3×15 @ 4111

B.
10 Minute amrap
500m Row buy in
30 Pull Ups/Ring Rows
30 Incline Push Ups/Push Ups

COMP

A.

20 Minutes to finish
Press 3×15 @ 4111

B.
10 Minute Amrap
40 Cal Bike buy in
30 Pull Ups
30 Handstand Push Ups

Score: A, weight. B, reps.

Notes:
A. Go heavy for all sets
B. Don’t turn your chin up in the pull ups and keep the full range on everything.

FIT AND COMP

A.

25 Minute Amrap
10 Landmine Push Press Left
10 Landmine Push Press Right
50 Yard Farmers Walk
8 Heavy Turkish Get Ups
50 Yard Sled Push

Score: Nothing! Move through, grind through, challenge yourself, go heavy.

FIT AND COMP

1 Minute Row
1 Minute Run
1 Minute Unloaded Prowler Push
1 Minute Jump Rope Singles
1 Minute Step Up
x 7 rounds

Score: Score nothing, but if you were good last week you kept track of your pacing and you’ll try to increase your pace by a touch this week. If you didn’t, no worries. Come in and move some blood.