Programming 10.3 – 10.9
[cs_content][cs_section parallax=”false” 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”]Events – Barbells for Boobs Details are here!
Classes – Crossfit South Bend Kids/Teens Fall Camp Registration is up
Coaches – New Shadow Coach Andrew Foster
Wades Army 2016! Click here for details
Weight Loss – Quick and Dirty or Slow and Steady?
***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 10.3.16″ open=”false”]Monday 10.3.16
A.
Front Squat 4×1.1, rest 3-5 minutes between your 1.1.’s
score weight
B.
Every minute on the minute for 15 minutes
Minute 1: 8-15 Pull Ups
Minute 2: 30-50 Doubles
Minute 3: 8-15 Med Ball to Toes
score total reps performed
[notes]
Front Squat
Same as some of the clusters we did last week – Front Squat it, rack it – take a big breath, unrack it and Front Squat it again. That is one set. Look at weights for all 4 sets that are at your 2rm, 1rm, or in between based on how you feel.
If you are new – just work to a heavy set of the cluster
EMOM: Find a scaling that allows you to hit the range every time – if you are unsure, start low and work high[/x_accordion_item][x_accordion_item title=”Tuesday 10.4.16″ open=”false”]Tuesday 10.4.16
A.
RDL 8rm
score weight
B.
Bench 4×1.1, rest 3-5 minutes between your 1.1.’s
score weight
C.
Teams of 4
Alternating Partners
20 Rounds Total
30s Row for max calories
15 Second Transition
score total cals
[notes]
RDL – find a heavy 8rm, don’t break position – stop when the hamstring reaches peak tension
Bench – I won’t even explain this scheme anymore, all of you should know it by now
Team Wod – 15 minutes alternating through 30s rows – basically with a team of 4 this becomes as an individual
Row 30s
Rest 2:30
Roll the calories up for a total team score, transition with some speed so you are ready to go when the bell goes off
As a coach – if you have ballers, smaller team = shorter rest.[/x_accordion_item][x_accordion_item title=”Wednesday 10.5.16″ open=”false”]Wednesday 10.5.16
A.
2 Rounds
Run 60s @ 90%
Rest 3:00
B.
10 Minute am rap
Max Left Side Pillar
5 Wall Balls
Max Right Side Pillar
5 Wall Balls
[notes]
The runs? score yardage on this one so you have a distance to beat for testing
The second piece? don’t score it – work through it and look pretty during the wall balls[/x_accordion_item][x_accordion_item title=”Thursday 10.6.16″ open=”false”]Thursday 10.6.16
A.
Thacker Warm Up
B.
10 Minutes to Establish a Power Snatch 1rm
C.
Every minute on the minute for 8 minutes
1-3 Power Snatches @ 80-90% of todays 1rm
[notes]
Keep it pretty, so pretty – for a lot of you this will be a large amount of technique work[/x_accordion_item][x_accordion_item title=”Friday 10.7.16″ open=”false”]Friday 10.7.16
A.
5 Rounds
Lunge Complex 4+4
16 Russian Twists
8 Ring Rows
[notes]
Lunge complex is 4 walking lunges up to a box, then 4 step ups – if you can use weight, use it – keep the step ups clean
You’ll step over the boxes and then perform 16 Russian Twists with a plate
Then step forward again and perform 8 Ring Rows
This one is not for time – choose scalings that are challenging and grind through it[/x_accordion_item][x_accordion_item title=”Saturday 10.8.16″ open=”false”]Saturday 10.8.16
A.
3 Rounds for time
15 Power Snatches @ 95/65
15 Burpees over the Bar
15 Toes to Bar
[notes]
Yep, thats what this is.[/x_accordion_item][x_accordion_item title=”Sunday 10.9.16″ open=”false”]Sunday 10.9.16
A.
Teams of 2 – alternating rounds
30 Minute amrap
10 Push Presses
10 Kettlebell Swings
10 Box Jumps
[notes]
looking for these rounds to be unbroken to begin with
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