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Programming 1.15 – 1.21

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Monday 1.15

FIT

A.
25 Minutes to complete
3 Sets
Back Squat x 8 reps @ 31X1
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)

*after the fifth push press, go directly into the walk
*build on sets to as heavy as possible

B.
For time – 13 Minute Cap
40 No Push Up Burpees
40 Weighted Lunges/Walking Lunges
40 V-Ups/Sit Ups
40 Push-ups/Incline Push Ups
40 No Push Up Burpees

COMP

A.
25 Minutes to complete
Three sets of:
Back Squat x 8 reps
Rest 3 minutes

*Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy

B.
For time – 13 Minute Cap
40 No Push Up Burpees onto 2×45’s
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Hand Release Push-ups
40 No Push Up Burpees onto 2×45’s

*2×45’s means two stacked #45 plates

Score. A, weight(s) B, time or reps in cap.

Tuesday 1.16

FIT

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110
Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds
Station 3 – L-Sit/Tuck Sit x 20-60 seconds

*nose to wall if possible in hs hold
*I have a pretty large range in the l/tuck to accomdate

B.
3 Sets for time – 13 Minute Cap
30/20 Calories of Rowing
30 American Kettlebell Swings

COMP

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
*or 6-8 Muscle Up Transitions
Station 2 – Handstand Walk x 10 meters (use partner assist if needed)
Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken

B.
3 Sets for time – 13 minute Cap
30/20 Calories of Biking
15 Chest to bar/Pull ups
10 Strict Handstand Push-Ups

*I will only allow up to 3 mats for your head on the strict Hspu

Score A, nothing. B, time or reps in cap.

Wednesday 1.17

FIT

Warm Up: Clean Skill Work

A.
20 Minutes to perform

3 Heavy working sets of the complex below

5 Deadlift
4 Hang Power Cleans
3 Front Squats

one set is constituted as the 5+4+3, rest as needed between the sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees

COMP

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

*athlete is responsible for keeping the time themselves

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips

Score: A, weight. B, reps.

Thursday 1.18

FIT & COMP

A.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Score: A, reps. B, Weight(s)

*Scaling modifications for BSS – Lunges in place, from there, modify height or perform single leg glute bridges.

*Post up with knee on a box for the SA DB Row

Friday 1.19

FIT

A.
21 Minutes to perform
3 Sets
Dumbbell Bench Press x 8-10 reps @ 21X1
Bent-Over Dumbbell Reverse Flies x 12-15 reps
L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212

*for bent over DB Reverse flies – use small plates, or small DB’s

B.
5 Sets for time –  15 Minute Cap
15/10 Calorie Row
20 Alternating Single-Arm Dumbbell Snatches

COMP

A.
15 Minutes to establish a Bench Press 3rm

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.
5 Sets for time – 15 minute cap
15/10 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

*If we have too many on the bikes, turn into team format where each person much finish 5 sets

score: A, weight(s) B, time or reps in cap.

CFSB HOLIDAY PARTY! Saturday 1.20

FIT

In teams of two, complete five rounds for time of:
Both Partners Complete 50 Singles each
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

*Partners must perform singles together, and may only start kettlebell swings once both are finished.

COMP

In teams of two, complete five rounds for time of:
Both Partners Complete 50 Doubles each
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

*Partners must perform doubles together, and may only start deadlifts once both are finished.

Score: time.

Sunday 1.21

FIT & COMP

 

A.

5 Sets
Row 30s
rest 30s
Run 30s
rest 30s
Bike 30s
rest 30s
Singles 30s
rest 30s

B.

Full Thacker Warm Up