Programming 9.19 – 9.25

Brandon CFSB CrossFit Blog

Monday 9.19.16

A.

Front Squat 3.2.3.2 @ 30X1

***score is weights

B.

For Time – 15 minute cap

75 Double Under Buy In

5 Rounds
15 Pull Ups
30 Sit Ups

75 Double Under Cash Out

***score is total reps or time

[notes]

Front Squats: I’d like these all heavy, but try to get the second set of 3.2. to be slightly heavier than the first set.

Wod: Hit the full 75 dbl buy in, then get in to all 5 rounds, sit ups are standard style – our coaches know what we like. Pull Ups can be kipping, strict, ring row – a mixture. I’d prefer that you scale so that you have a good shot of getting close to finishing, I definitely do not expect everyone to finish this one. Once done with all 5 rounds, you’ll have a 75 Double Under cash out. You can scale a 1:1 for doubles to singles to keep the time appropriate.

Scaling to finish or get close on this one – if I were to give you 2 seconds per double, which is lenient that makes 2:30 as the end caps, and 10 minutes for the brick in the middle. So try to keep it speedy on the doubles, 10 minutes in the middle for the workout gives you a little over 2 seconds per rep, so this one should be challenging for a lot of you to try to finish because you have to be able to cycle some of these well and keep the transitions smooth to keep that pace up. You get punishing on this one for the middle for not being that good at doubles.

Tuesday 9.20.16

A.

Bench 3.2.3.2 @ 30X1

B.

3 Rounds
8 Heavy RDL’s @ 30X1
8 Heavy Weighted Bench Dips @ 3010

C.

For time

21 Calorie Row
18 Ball Slams
15 Burpees
12 Ball Slams
9 Burpees
6 Ball Slams
3 Burpees

[notes]

Bench is self explanatory, work on being fast off the chest.

For the 3 rounder in the middle, keep everything heavy but keep to the rep/tempo scheme. you should have a damn good idea of what to hit because we have repeated this one many times at an 8-12 range. We will allot 15 minutes or so to this one, if you don’t finish it, meh, don’t worry. Try to load up this time on the bench dips to get a heavy 8 and have someone to help you put the plates on and off.

Wod: Chipper, Fast, Painful, If you can’t cycle the burpees do them without a push up, if you can’t slam the ball fast lower the weight. I want the burpees with a touch behind your head at the top and the ball slams with a catch.

Wednesday 9.21.16

A.

60s Amrap

5 Russian Kettlebell Swings
30 Yard Sprint
5 Russian Kettlebell Swings
30 Yard Sprint

rest/walk 5:00 between rounds

[notes]

check out this shitty drawing with rainbow pencil here  – I’d like this set up with 2 kettle bells, one across from the other, 5 swings, sprint, 5 swings, sprint back. Go nuts on this one. With 5 rest we should have plenty of space to run waves of people through during the rest.If it has to be done inside, we will hit it on the turf.

Thursday 9.22.16

A.

Snatch Warm Up – Coaches Choice

B.

Hang Power Snatch 1rm

C.

Every minute on the minute for 8 minutes
1-2 Hang Power Snatches @ 80-90%

[notes] Its getting heavier now, remember – we may have you perform technical work if that makes sense for you, the entire time.
Friday 9.23.16

A.

5 Rounds
20 Front Rack Reverse Lunges
Max Bent Over Rows

***score, is weight

B.

3 Rounds
10 Teapots each side
20 Russian Twists

***no score, just hit these with control and challenge the core

[notes]

A. I’d prefer whatever you use for the FRRL, you use for the row – this workout isn’t for time, we just want you to have some hard efforts here and to grind through. Pick a weight that you can hit all 20 unbroken in the first round of the FRRL – that should give you a row weight that is light enough to where you can hit a pretty large brick as well.

Saturday 9.24.16

A.

4 Rounds

30 Second Row for Calories
30 Seconds Rest
30 Seconds Push Press
30 Seconds Rest

rest 5 minutes between efforts

B.

4 Rounds

30 second Double Unders
30 Seconds rest
30 Seconds American Kettlebell Swings
30 Seconds rest

[notes]

Choose a weight you can at least start with 10 reps on the KBS and PP.

Score each thing individually – I should see a Cal, PP, Dbl, Kbs.

Sunday 9.25.16

A.

15 minutes to establish a Overhead Squat Heavy Single

B.

“Nancy”

5 Rounds for time
400m Run
15 Overhead Squats @ 30-50% of your 1rm OR  95/65 – whichever comes first.

[notes]

to earn the right to do this Rx’d today – as a male, you have to be able to do a 190lb ohs, as a female, a 130lb ohs.