Programming 8.21 – 8.27
[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]CFSB COMPETITION – New Wods on the Block – THIS SATURDAY
Inbody Body Fat Analysis now available at CFSB
Mindfulness Mondays: How to be More Patient in a Fast-Paced World
Buddy Week @ CrossFit South Bend!
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title=”Monday 8.21″ open=”false”]FIT
A.
Front Squat
20 Minutes to establish a Front Squat 5rm
B.
Amrap in 12 Minutes
Run 200m
Strict Ring Rows
COMP
A.
Front Squat
20 Minutes to establish a Front Squat 1rm
B.
Amrap in 12 Minutes
Run 200m
Max Unbroken Strict Pronated Pull Ups
Scoring: A. Score weight, B. Score Rounds + Reps
Compare your scores to the week of 6.25
Notes:
A. If you don’t have a 5rm or 1rm, hit a 5rm. This is a way to say – if you are new, hit a 5rm.
B. No bands for the pull ups, its either ring rows or strict pulls.[/x_accordion_item][x_accordion_item title=”Tuesday 8.22″ open=”false”]FIT
A.
Press
20 Minutes to establish a Press 5rm
B.
For time
30 Kettlebell Swings
120 Singles
20 Kettlebell Swings
80 Singles
10 Kettlebell Swings
40 Singles
COMP
A.
Press
20 Minutes to establish a Press 1rm
B.
For time
30 Kettlebell Swings 70/55
60 Double Unders
20 Kettlebell Swings 70/55
40 Double Unders
10 Kettlebell Swings 70/55
20 Double Unders
Notes
Scoring: A. score weight, B. Score time.
Notes: Again, if you are newer and have no numbers to go from – hit a 5.
Pick a challenging weight for the swings, they are all American for Fit and Comp.[/x_accordion_item][x_accordion_item title=”Wednesday 8.23″ open=”false”]FIT
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 10 Rounds
Hang Power Snatch x 3
Build to a heavy 3 over the rounds
C.
3 Minute Max Cal Row
COMP
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 10 Rounds
Snatch x 1
Build to a heavy 1 over the rounds
C.
3 Minute Max Cal Bike
Scoring: B, score weight. C, score total cals.
Notes:
Choose a scaling for B that makes sense for you.
Get after it on the 3 minute max. This should be an all out attempt.
[/x_accordion_item][x_accordion_item title=”Thursday 8.24″ open=”false”]FIT
A.
25 Minutes to establish a 5rm Back Squat
B.
20 Minutes to establish a 5rm Bench Press
COMP
A.
25 Minutes to establish a 1rm Back Squat
B.
20 Minutes to establish a 1rm Bench Press
Scoring: A, score weight. B, score weight.
Notes:
Beating a dead horse here, but if you are newer, hit a 5rm. If you aren’t – come in with a plan.[/x_accordion_item][x_accordion_item title=”Friday 8.25″ open=”false”]FIT
A.
20 Minutes to establish a 5rm Deadlift
B.
3 Rounds
1 Minute Max Row for calories
1 Minute Max Dumbell/KB Snatches
1 Minute Max Burpees
1 Minute Max Thrusters
1 Minute Rest
COMP
A.
20 minutes to establish a 1rm Deadlift
B.
3 Rounds
1 Minute Max Bike for calories
1 Minute Max KB Snatches 70/55
1 Minute Max Burpee Box Jump Overs 24/20
1 Minute Max Thrusters 115/85
1 Minute Rest
Scoring: A, score weight. B, score total reps.
Notes:
Get after it but make the deadlifts look pretty.
For B, its a package deal, if you can’t do the comp weights you don’t mix and match.
[/x_accordion_item][x_accordion_item title=”COMPETITION – GYM CLOSED Saturday 8.26″ open=”false”]NEW WODS ON THE BLOCK COMPETITION
The Gym is closed today
You can come spectate if you’d like
Check in at your selected facility 8 am local time
We will have an 8am check in on the day of the event.
The Event will start at 9am
The Heat schedule will be structured so that each WOD will run efficiently and every
athlete will have adequate rest.
[/x_accordion_item][x_accordion_item title=”Sunday 8.27″ open=”false”]FIT
A.
15 Minute Cap
Five rounds for time of:
7 Strict Pull Ups
21 Burpees
COMP
“Ryan” – 15 Minute Cap
Five rounds for time of:
7 Muscle-ups
21 Bar Over Burpees
Scoring:
Score time, or reps within the time cap
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2017 08 20