Programming 10.2 – 10.8

Brandon CFSB CrossFit Blog

FIT & COMP

A.

Teams of 2, I go – You go format

7 Minutes, accumulate as many 25 Yard Forward Drag, 25 Yard Reverse Drags as possible

rest 3 minutes

7 Minutes, manmakers

rest 3 minutes

7 Minutes, accumulate as much time in a plank hold – can be weighted

rest 3 minutes (if transitioning between here)

Score: Don’t score this, go hard and with quality. Take the attention you would normally use to count and pay attention to how you feel during the workout.

Notes:

-Forward drag, you’ll hold the strap/towel behind you, reverse drag, try not  to lean into it too hard.
-Keep the mapmakers smooth, you do one, your partner does one.
-your partner holds, then you hold, try to add weight to your partners hips/low back if you can hold a plank all day. If you are on it longer than a minute, grab some plates.

FIT

A.
18 Minutes to finish
Upright Row 3×10 @ 3111

B.

5 Sets, 15 minute cap
8 Push Presses
Max Ring Rows

I go, you go format

C. Optional

Amrap Kettlebell Swings HEAVY in 3 minutes

COMP

A.
18 Minutes to finish
Upright Row 10.8.8 @ 3111

B.

5 Sets, 15 minute cap
8 Push Presses/Push Jerk/Split Jerk
Max Muscle Ups/Strict Pull Ups

I go, you go format

C.

Amrap Hang Power Cleans @ 135/95 in 3 minutes

Score: A, your UR weights. B, Your weight used and total pulling reps. C, total reps.

Notes:
A. You should be able to add weight this week, the tempo is dropped as are the rep schemes.
B. Go heavy, these are pulled from the floor, I know I’ll get the question “how many should we get in max” if you are asking that question, I want your first set to be at least 10 on Ring row, 5 on pull ups, or 2-3 on Muscle ups.
C. Try to stay connected as long as possible.

FIT

A.

20 Minutes to finish
Back Squat 3×10 @ 30X1

B.
7 Minute Amrap
30 Singles/15 Dbls
20 Air Squats
10 Scaled Toes to Bar

rest 3 minutes

7 Minute Amrap
30 Singles/15 Dbls
20 Air Squats
10 Scaled Toes to Bar

COMP

A.

20 Minutes to finish
Back Squat 10.8.8 @ 30X1

B.
7 Minute Amrap
60 Doubles
40 Air Squats
20 Toes to Bar

rest 3 minutes

7 Minute Amrap
60 Doubles
40 Air Squats
20 Toes to Bar

Score: A, weight(s) B, reps for first 7 and second 7 separately

Notes:
A. Reps and tempo have dropped, you should be able to go heavier!
B. Reset your score to zero between the 7 minutes

FIT

A.
25 Minutes to finish
Bench Press 3×10 @ 31X1

B.
5 Sets – Teams of 2, I go, you go
8 Heavy Bent Over Barbell Rows
8 Heavy Floor Press

COMP

A.
25 Minutes to finish
Bench Press 10.8.8@ 31X1

B.
5 Sets – Teams of 2, I go, you go
8 Heavy Bent Over Barbell Rows
8 Heavy Floor Press

Score: A, weight(s) B, weight(s)

Notes:
A. Reps and Tempo have been dropped, you should be able to go a bit heavier now
B. Teams of 2, I go you go – Go heavy, treat this as a NFT workout.

FIT

WARM UP: Snatch Warm Up

A.
20 Minutes to finish
Deadlift 10.8 @ 32X1

B.

4 Sets
10 Step Ups left leg
10 Step Ups Right Leg
20 Alternating DB Snatches

COMP

WARM UP: Snatch Warm Up

A.
20 Minutes to finish
Deadlift 8.6 @ 32X1

B.

4 Sets
10 Rear foot elevated split squats left
10 Rear foot elevated split squats right
3.3.3 Heavy TNG Power Snatches, rest 10-20s between cluster

Score: A, weight(s) B, weight and time.
Notes:
A. keep it pretty, tempo and reps have been dropped – go heavier
B. There may be a coach imposed time cap depending on how much time is left in class for this one. You can load for the step ups if they are pretty, you can load for the RFESS if they are pretty. The Power Snatches are a cluster for the comp people.

FIT

A.

15 Minutes to finish
Press 3×10 @ 3111

B.

3-4 Sets – 20 minutes to finish
10-15 Ring Row/Banded Strict Pull Ups
10-15 Box Dips
rest as needed between sets

C.

Max Effort 2k Row

COMP
A.

15 Minutes to finish
Press 10.8.8 @ 3111

B.

3-4 Sets – 20 minutes to finish
3-6 Weighted Strict Pull Ups
3-6 Weighted Dips
rest as needed between sets

C.

7 Minute Bike for Calories

Score: A, weight(s) B, Weights and/or scaling. C, time or calories.

Notes:
A. Tempo and Reps have been dropped, go heavier.
B. About the same as last week, for FIT, the volume moved up, for COMP, the volume moved DOWN so that you could move your weights UP.
C. Don’t pace, push.

 

 

 

 

FIT & COMP

A.

30 Minute Amrap
Row 15/10 Cals
Left Arm 40 Yard Walk
Right Arm 40 Yard Walk
10 Deck Squats
6 Max Distance Reverse Med Ball Toss