Programming 9.4 – 9-10

Brandon CFSB CrossFit Blog

Yo, we may have open gym hours.

If we do, I will post to the blog and the facebook group by 8:00pm the night before 😀

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DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A. Warm Up
6 Minute Amrap
8 Presses
5 Inchworms

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Press @ 31X1
+
2 x Max Reps @ 80% of your 8rm – no tempo for these

C. CP Work

4 Sets
30s Strict Pull Ups/Ring Rows
30s Rest
30s American KB Swings
30s Rest
30s Sit Ups
30s Rest

COMP

A. Warm Up
6 Minute Amrap
8 Presses
5 Inchworms

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Press @ 31X1
+
2 x Max Reps @ 80% of your 8rm

C. CP Work

4 Sets
30s Strict Chest to Bar/Pull Ups
30s Rest
30s Strict Handstand Push Up
30s Rest
30s Toes to Bar
30s Rest

Scoring: B. Score 8rm, and how many reps you got at 80%. It should look like this 155/15/13. Then for C I want total reps.

Notes: We will be kicking off right into the warm up before the talk. The 20 minutes will be the time for you to build to, and complete your reps.

DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A. Warm Up

6 Minute Amrap
8 Bar Back Squats
30s Squat Hold

B. Hypertrophy

20 Minutes to finish

Work up to a heavy 8rm Back Squat @ 40X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. Aerobic

15 Minute Amrap
10 Burpees
20 Wall Balls
50 Singles/25 Doubles

COMP

A. Warm Up

8 Bar Back Squats
30s Squat Hold

B. Hypertrophy

20 Minutes to finish

Work up to a heavy 8rm Back Squat  @ 40X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. Aerobic

15 Minute Amrap
10 Burpee Box Jump Overs 24/20
20 Wall Balls
50 Double Unders

Scoring: B, score weight and reps like this 355/16/15. For C score total reps.

Notes: Try to stay consistent on your pacing for C, don’t die out early.

DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A. Warm Up
6 Minute Amrap
10 Push Up Plus
8 Bench Press

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Bench Press @ 41X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. CP Work – 15 Minute Cap

4 Sets – NFT
5 ManMakers
Row 15 Cals Hard
rest as needed between sets

COMP

A. Warm Up
6 Minute Amrap
10 Push Up Plus
8 Bench Press

B. Hypertrophy
20 Minutes to finish

Work up to a heavy 8rm Bench Press @ 41X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo

C. CP Work – 15 Minute Cap

4 Sets – NFT
5 ManMakers
Bike 15 Cals Hard
rest as needed between sets

Scoring: B., score weight and reps just like we’ve been doing the prior times through the week. C, score weight for manmakers and just get after it hard on the rower/bike.

Notes: We will use this variation of the manmaker for the day

DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT & COMP

A. Warm Up

6 Minute Amrap
8 Deadlifts
30 Pillar

B. Hypertrophy

20 Minutes to finish
Work up to a heavy 8 on the Deadlift 42X1

1x Max reps @ 80% of your 8rm – not at tempo

C. Aerobic

15 Minute Amrap
25 Kettlebell Swings
25 KB Goblet Reverse Lunges

 

DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT

A.
Take 20 minutes to find today’s 5RM Hang Power Clean and Push Press

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups/Ring Rows
8 Alternating Single-Arm Dumbbell Snatches

COMP

A.
Take 20 minutes to find today’s 1-RM Clean & Jerk

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups

Scoring: Score weight for A, score reps for B.

Notes: We will be getting in a bunch of technical work today as well for the warm up.

DON”T FORGET THE NEW SCHEDULE THIS WEEK

FIT & COMP

A.

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

Score: I would say score nothing, but I want you to be aware of what you hit each minute and keep consistent numbers here. Don’t score anything…but be aware of what you are doing.