Programming 8.14 – 8.20

Brandon CFSB CrossFit Blog 0 Comments

CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!

 

Meals by Maura! 

Inbody Body Fat Analysis now available at CFSB

Buddy Week @ CrossFit South Bend! 

 

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FIT

A.

15 Minutes to establish a Deadlift 2rm @ 32X1

B.

EMOM x 8 Rounds

Minute 1: Press x 2, heavy
Minute 2: 30 Singles or 10-15 DBls
Minute 3: 10-15 AHAP Russian KB Swings

COMP

A.

15 Minutes to establish a Deadlift 2rm @ 32X1

B.

EMOM x 8 Rounds

Minute 1: Press x 2, heavy
Minute 2: 30-50 Double Unders, unbroken
Minute 3: 15-20 AHAP American KB Swings

Scoring: A, score weight. B, score press weight, don’t score the other things – just do them and challenge yourself appropriately.

Notes:

A. You’ve been leading up to these 2’s. You should have an understanding of what to hit here.
B. This is 8 Rounds, so its 24 minutes. Prepare for that. Start at a moderate press weight and build from there. If you find your heavy two early on just keep floating the rounds out at that weight.

FIT

A.

Front Squat 3.3.3.2.2 @ 30X1

B.

4 Rounds for time – 17 minute cap
400m run
24 Goblet Squats
12 Burpees

COMP

A.
Front Squat 3.3.3.2.2 @ 30X1

B.

4 Rounds for time – 17 minute cap
400m run
24 Goblet Squats @ 70/55 KB
12 Burpee Box Jump Overs 24/20

Scoring: A, your heaviest two is the score. B, score time or rounds+reps in the cap.

Notes:

A. Build across 3’s then drop to 2’s.
B. This is the vest triplet from the games this year. Do this workout, then check out the teens scores, the kids ages 14-17 are doing this with a weight vest and hitting scores of around 13:00-16:00 minutes. Check it out here. No weight vest for you guys this year though.

FIT

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 8 Rounds

Hang Power Snatch x 1-3

C.
Row 3:30 for meters
Run 3:30 for yardage

COMP

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 8 Rounds

Snatch x 2.2.2.2.1.1.1.1

C.
Bike 3:30 for distance
Run 3:30 for yardage

Scoring: B, score weight range. C, score distances separately.
Notes:

A. the coaches will make sure they prime you with something appropriate
B. This may wind up being skill work for you, in which case keep it that way. Load only when you are comfortable. You are only eligible for Comp C if you do Comp B – and you are only eligible for Comp B if you can look pretty and hit the full squat.

FIT

A.

18 Minutes to establish a Bench Press 2rm @ 31X1

B.
10 Rounds – 20 Minute Cap
3 Heavy Deadlifts
6 Incline/Regular Push Ups
9 No Push Up Burpees

COMP

A.

18 Minutes to establish a Bench Press 2rm @ 31X1

B.
10 Rounds – 20 minute cap
3 Heavy Deadlifts
6 Deficit Push Ups
9 No Push Up Burpees over the Bar

Scoring: A, weight. B, time.
Notes:
A. You have numbers to build on, use them.
B. Go heavy and consistent on the DL, choose the push up and burpee scalings that make sense for consistent round times.

FIT

A.

18 Minutes to establish a Back Squat 3rm @ 30X1

B.
5 Sets
7 Left Arm DB Rows
7 Right Arm DB Rows
20 Weighted Glute Bridges

C. Optional, if your schedule allows it

Run 200m
rest 90s
x 3-5

COMP

A.

18 Minutes to establish a Back Squat 3rm @ 30X1

B.
5 Sets
7 Left Arm DB Rows
7 Right Arm DB Rows
20 Weighted Glute Bridges

C. Optional – if your schedule allows it.
Run 300m
rest 90s
x4-6

Scoring: A, weight. B, don’t score this, just get in and bang weights and light your ass up today.
Notes:
A. Build off of your priors, we are getting close.
B. Use last weeks rows as reference. No tempo just control it. The glute bridges are two legs with a weight at the hip. Use a bar, a dumbell, a ball…anything you want for weight.
C. Optional running piece! get it in if you can.

FIT

A.

Sweaty Sweat Sweat Session

30 Minute Amrap

15 Kettlebell Swings
200m Run
50 Singles

COMP

A.

Sweaty Sweat Sweat Session

30 Minute Amrap

15 American Kettlebell Swings 55/35
400m Run
30 Double Unders

Scoring: A, rounds + reps.

Notes:

Keep your round times CONSISTENT!!!! Extra credit points if you track each individual round for consistency.

FIT AND COMP

A.

5 Sets

9-12 Left Leg Bulgarian Split Squat

Right Arm 50 Yard Overhead Walk

9-12 Right Leg Bulgarian Split Squat

Left Arm 50 Yard Overhead Walk

60s Contralateral Dead Bug

B.

Pain Train

60s Max Effort Bike for Cals