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CrossFit Blog Programming 1.8 – 1.14

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Monday 1.8

FIT & COMP

30 Minute Amrap
60s Row/Bike
20-30s forearm plank
30 Doubles/Singles
20-30s Active Hang on Bar
15 American Kettlebell Swings
10 Prisoner Tall Kneeling To Standing – alternate legs

Score: Don’t score it, move some blood and move with intent and quality

Tuesday 1.9

FIT

Warm Up/Skill
Incorporate Kettlebell Windmills

A.
20 -25 Minutes to finish
3 Sets of
Back Squat x 8-10 reps @ 31X1
Rest 3-5 Minutes b/w
*build

B.
2 Sets
4 Minute Amrap
20/15 Calorie Row
15 Thrusters/DB Thrusters
Max Reps of Burpees in time remaining
Rest 4 minutes between sets

COMP

A.
20-25 Minutes to work to a Back Squat 1rm

B.
2 Sets
4 Minute Amrap
30 Calorie Row
15 Thrusters 95/65
Max Reps of Bar-Facing Burpees in time remaining
Rest 4 minutes between sets

Score: A, weight. B,burpee reps (total)

Wednesday 1.10

Warm Up
Incorporate Farmers Carries

FIT

A.
20 Minutes to finish
3 Sets
Dumbbell Shoulder Press x 8-10 reps @ 2111
Pull Ups/Ring Rows x 6-9 @ 2111
*build

B.
3 Sets For Time: 15 minute cap
20 Ten Yard Shuttles
30 American/Russian Kettlebell Swings
20 Jumping Pull Ups/Ring Rows

COMP

A.
12 Minutes to establish a Press 1rm

once you have found your Press 1rm then perform…

8 Minutes to finish
2 Sets
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Shuttle Helen”
Three rounds for time of:
20 Ten Yard Shuttles
21 American Kettlebell Swings 70/55
12 Pull-Ups

Score: A, press weight. B, time or reps in cap.

Thursday 1.11

Warm Up
High Hang Snatch, Hang Snatch, OHS work

A.
20 Minutes to finish
4 Sets
Overhead Squat/Front Squat x 6-8 reps @ 3311
*build

B.
Four sets for max reps/calories:
30 seconds of Row
Rest 30 seconds
30 seconds of Alternating Reverse Lunge
Rest 30 seconds
30 seconds of V-Ups

COMP

A.
20 Minutes to build to a heavy set of the complex
High Hang Snatch + Hang Snatch

B.
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

Score: A, weight. B, total reps.

Friday 1.12

FIT

A.
Complete as many rounds and reps as possible in 15 minutes of:
15 Cal Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted
20 Single-Arm KB/DB Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
50 Singles/25 Dbls
40 Push-Ups/Incline Push Ups
20 Wall Balls

COMP

A.
Complete as many rounds and reps as possible in 15 minutes of:
20 Cal Bike
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Cal Row
40 Hand Release Push-Ups
20 Wall Balls 20/14

Score: A, reps. B, reps.
Notes:

Pay attention to quality of the Cossack squats, you don’t stay low and grind with these, you’ll come up. Keep your heels down.

I’ll allow up to 4 Mats on Strict Handstand Push Ups

Saturday 1.13

FIT

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 American Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.

COMP

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Score rounds + reps

Sunday 1.14

FIT & COMP

30 Minute Amrap
20 Cal Row
10 Yard Lateral Bear Crawl with Sandbag pull Left
10 Yard Lateral Bear Crawl with Sandbag pull Right
30s Bottom of Squat KB Front Rack Hold