Programming 10.1 – 10.7
[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]
October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – more details to come soon!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here!
November 10th – Wades Army
Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.
Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.
Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children’s Hospital ?
4. Wade’s Army operation costs ?
DONATION LINK
https://give.classy.org/cfsb
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[eliteaccordion][elitetoggle title=”Monday 10.1″]
FIT
30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. EMOM x 5 Sets (15 Min)
1. Hang Power Snatch + Overhead Squat x (3+2); build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch or within 90%)
2. Rest
COMP
30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. EMOM x 5 Sets (15 Min)
1. Hang Snatch from Below Knee + Full Snatch + Overhead Squat (1+1+1) ; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest complex weight)
2. Rest
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[eliteaccordion][elitetoggle title=”Tuesday 10.2″]
FIT
A. 15 Min cap – Not For Time
10.9.8.7.6.5.4.3.2.1
Heavy DB/KB Strict Press
Ab Mat Sit Ups
B. For time – 15 Minute Cap
10 Deadlifts
400m Run
8 Deadlifts
20 Cal Bike
6 Deadlifts
20 No Push Up Burpees Over Bar
4 Deadlifts
50 Singles/Double Unders
2 Deadlifts
COMP
A. 15 Min cap – Not For Time
10.9.8.7.6.5.4.3.2.1
Heavy DB/KB Push Press
Toes to Bar
B. For time – 15 Minute Cap
10 Heavy Power Cleans
400m Run
8 Heavy Power Cleans
20 Cal Bike
6 Heavy Power Cleans
20 Burpees Over Bar
4 Heavy Power Cleans
50 Double Unders
2 Heavy Power Cleans
Score:
A. Weight
B. Time and Weight
Notes:
A. Pick a weight and modification that allows for the 10/9 to be unbroken in both Push Press/TTB
Fit-B. I want the deadlifts to be heavy but pretty
Comp-B. pick a weight that you cannot perform unbroken for 10 in the power cleans, if you fail a power clean, move down in weight. You should be able to perform at least 1 power clean every 10s
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[eliteaccordion][elitetoggle title=”Wednesday 10.3″]
FIT
A. 7 Sets
1 Minute Row
1 Minute Bear Crawl *hips down
1 Minute Bike
1 Minute Jump Rope
1 Minute Run
1 Minute Rest
Score:
Noooothing, move, breathe, and sweat.
Notes:
Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up.
COMP
A. 7 Sets
1 Minute Row
1 Minute Bear Crawl *hips down
1 Minute Bike
1 Minute Jump Rope
1 Minute Run
1 Minute Rest
Score:
Noooothing, move, breathe, and sweat.
Notes:
Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up.
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[eliteaccordion][elitetoggle title=”Thursday 10.4″]
FIT
E3:00 x 4 Sets (12 Min)
A1. Back Squat @ 20X1; x2 (beat last week)
B. EMOM x 4 Sets (16 min)
1. 5 Front Squats *fit uses rack, comp does not
2. 20s Max Push Ups *choose difficult scaling
3. 20s Max Ring Row *choose difficult scaling
4. 10s Bike @ 100%
COMP
E3:00 x 4 Sets (12 Min)
A1. Back Squat @ 20X1; 4.3.2.1
B. EMOM x 4 Sets (16 min)
1. 5 Front Squats, HEAVY FROM FLOOR
2. 20s Max Strict HSPU *up to 3 mats
3. 20s Max Strict Chest to Bar/Pull Ups
4. 10s Bike @ 100%
Score:
A. Weight
B. Challenge yourself accordingly during the EMOM
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[eliteaccordion][elitetoggle title=”Friday 10.5″]
FIT
30 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s/C’s
B. EMOM x 5 Sets (15 Min)
1. Deadlift x2-3; build
2.30-45s Weighted Plank/Plank
3 Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Push Ups @ challenging scaling
2. Rest
COMP
30 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s/C’s
B. EMOM x 5 Sets (15 Min)
1. Clean and Jerk x (1+2); build
2.45s Weighted Plank
3 Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Ring Push Ups in One Minute
2. Rest
Score:
B. Heaviest Weight
C. Push ups do not have to be unbroken in the minute
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[eliteaccordion][elitetoggle title=”Saturday 10.6″]
FIT
A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
20s Tuck Sit
16 Walking Lunges
50 JR Singles
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20 Unbroken Barbell Thrusters
40yd Farmers Walk, Heavy
20 Cal Row or Bike
COMP
A. Gymnastics – 15 minute amrap @ smooth pace
10m Handstand Walk
6-10 Rower Pike Ups
10 Alternating Pistols
30 Double Unders
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20 Unbroken Barbell Thrusters
40yd Farmers Walk, Heavy
20 Cal Row or Bike
Score:
Rounds + Reps in Both
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[eliteaccordion][elitetoggle title=”Sunday 10.7″]
FIT
30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. EMOM x 5 Sets (15 Min)
1. Hang Power Snatch x 4; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch)
2. Rest
COMP
30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. EMOM x 5 Sets (15 Min)
1. Full Snatch + Overhead Squat (1+1) ; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Full Snatches in One Minute @ 90% of heaviest single
2. Rest
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2018 09 30