Programming 9.25 – 10.1

Brandon CFSB CrossFit Blog

Notes about this week:

You’ll be repeated a lot of the same rep schemes for the strength portion, my expectation is that you attempt to beat your prior number by 3-5%, if you don’t have a prior number, set a new number. You’ll see this drop into 10s, 8s, and so on, so expect to try to best your old numbers from week to week.

FIT

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

B.

Amrap in 10 minutes
5 HEAVY Press/Push Press from floor
50 Singles/25 Doubles

C. Optional, if time allows

3 Minutes Max Strict Pull Ups/Ring Rows

COMP

A.
18 Minutes to finish
Upright Row 12.10.8 @ 4111

B.

Amrap in 10 minutes
3 HEAVY Push Jerk/Split Jerk
30 Unbroken Doubles

C. Optional, if time allows

3 Minutes Max Muscle Ups

Score: A, weight. B,weight and reps. C – no score just do the work.

Notes:

A, if you are performing fit, try to beat last week with all of your sets. in comp, build over the course of the 3 sets.
B, Choose a weight that is challenging for you.

FIT

A.

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
7 Minute Amrap
10 Scaled Toes to Bar
10 Goblet Squats
Run 200m

rest 3 minutes

7 Minute Amrap
10 Scaled Toes to Bar
10 Goblet Squats
Run 200m

COMP

A.

20 Minutes to finish
Back Squat 12.10.8 @ 40X1

B.
7 Minute Amrap
10 Toes to Bar
10 Double Kettlebell Front Rack Squat 55/35
Run 200m

rest 3 minutes

7 Minute Amrap
10 Toes to Bar
10 Double Kettlebell Front Rack Squat 55/35
Run 200m

Score: A, weight. B, score reps.

Notes:

A. Attempt to beat your prior numbers, Comp will build over the three sets.
B. Reset to 0 for the second part of the workout, work on consistency in your efforts.

FIT

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
15 Minute Amrap – NFS, FQ
20 American Kettlebell Swings
20 Incline Push Ups/ 10 Push Ups
10 Bent Over KB Rows each arm

COMP

A.
25 Minutes to finish
Bench Press 12.10.8 @ 41X1

B.
15 Minute Amrap – NFS, FQ
20 Power Snatches 75/55
20 Push Ups/ 10 Handstand Push Ups
10 Bent Over KB Rows each arm

Score: A, weight. B, nothing.

Notes:

A, stay the same for fit, build for comp.
B, Not for score – For QUALITY. I want the intent here to not be speed, but quality of movement. Move through it like an amrap, but don’t speed up at the cost of the movement.

FIT

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
For time – 13 Minute Cap
40 Cal Row
40 Wall Balls
40 DB Snatches
40 No Push Up Burpee Step Ups

COMP

A.
20 Minutes to finish
Deadlift 12.10 @ 42X1

B.
For time – 13 Minute Cap
50 Cal Row
50 Wall Balls 20/14 – 10/9
50 KB Snatches 55/35
50 No Push Up Burpee Box Jump Overs

Score: A, weight.

Notes:

A, try to beat last week! you should have it dialed in a bit more.

B, choose a scaling that you’ll have a good shot of finishing or getting close within the time cap.

FIT

A.

15 Minutes to finish
Press 3×12 @ 4111

B.

3-4 Sets – 20 minutes to finish
9-12 Strict Pull Ups
9-12 Box Dips
rest as needed between sets

C. Optional, if time allows

500m Max Effort Row

COMP

A.

15 Minutes to finish
Press 12.10.8 @ 4111

B.

3-4 Sets – 20 minutes to finish
6-9 Weighted Strict Pull Ups
6-9 Weighted Dips
rest as needed between sets

C. Optional, if time allows

500m Max Effort Row

Score: A, weight. B, no score, just do it and challenge yourself.

Notes:

B, just move through and keep it challenging within the rep range.

 

 

 

FIT & COMP

A.

30 Minute Amrap – Teams of 2
10 Heavy Hang Power Cleans/10 Deadlifts
20 Burpees Over the Bar
400yd Sandbag Carry

FIT & COMP

A.

30 Minute Amrap
Row 15/10 Cals
Left Arm 40 Yard Walk
Right Arm 40 Yard Walk
10 Deck Squats
10 Ball Throws Over Shoulder 6′

B. Optional

Max effort Sorenson Hold