Programming 10.7.18
[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]
October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
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 10.8″]
FIT
A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Push Up/Incline Push Up
Farmers Carry 30m after each set
B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
6-10 Ab Mat Sit Ups between each set
COMP
A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Ring Push Up
Farmers Carry 30m after each set
B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
Strict Toes Through Rings/ Kipping Toes through rings
Score:
A. Time and FC weight
B. Time and DB/KB Weight
Notes:
A/B. Pick a weight and modification that allows for the first set to be tough but unbroken.
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[eliteaccordion][elitetoggle title=”Tuesday 10.9″]
FIT
A. 30 Minute Amrap
15 Russian Kettlebell Swings
35 Double Unders/Singles
15 Ball Slams
200m Run
15 Box Jumps with Step Down
10/8 Cal Bike
COMP
A. 30 Minute Amrap
15 American Kettlebell Swings
35 Double Unders
15 Ball Slams
200m Run
15 Box Jumps with Step Down 24″/20″
10/8 Cal Bike
Score:
Rounds + Reps
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[eliteaccordion][elitetoggle title=”Wednesday 10.10″]
FIT
A. 15 Minute cap
Establish a heavy Back Squat x5 @3111 for the day
B.
Max Strict Ring Rows in 5 minutes
C. For time – 12 Minute Cap
20 Db/Kb Suitcase Reverse Lunges
300m Run
50 JR Singles/50 Dbls
16 Db/Kb Suitcase Reverse Lunges
200m Run
50 JR Singles/35 Dbls
12 Heavy Db/Kb Front Rack Walking Lunges
100m Run
50 JR Singles/20 Dbls
COMP
A. 15 Minute cap
Establish a heavy Back Squat Single for the day
B.
Max Strict Pull Ups in 5 minutes
C. For time – 12 Minute Cap
12 Heavy Dbl Db/Kb Front Rack Walking Lunges
300m Run
50 Double Unders
10 Heavy Db/Kb Front Rack Walking Lunges
200m Run
35 Double Unders
8 Heavy Db/Kb Front Rack Walking Lunges
100m Run
20 Double Unders
Score:
A. Weight
B. First set unbroken, total reps.
C. Time/Weight
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[eliteaccordion][elitetoggle title=”Thursday 10.11″]
FIT
A. 15 Minutes to finish
3 Sets
12m Slow Bear Crawl
75 JR Singles
30s Side Plank/Side
Row 150m/125m, hard
rest/walk 2 minutes
B. 15 Minute Cap
Deadlift – build to a heavy Double, however you are feeling, go for it.
C. KB Complex
3-4 Sets
12 Dual DB Deadlifts
9 Dual DB Cleans
6 Dual DB Push Press
20m Dual DB Rack Carry
Rest as needed between
COMP
A. 15 Minutes to finish
3 Sets
12m Slow Bear Crawl
75 JR Singles
30s Side Plank/Side
Row 150m/125m, hard
rest/walk 2 minutes
B. 15 Minute Cap
Power Clean and Jerk – build to a heavy single today, however you are feeling, go for it.
C. KB Complex
3-4 Sets
12 Dual KB Sumo Deadlifts
9 Dual KB Cleans
6 Dual KB Push Press
20m Dual KB Rack Carry
Rest as needed between
Score:
A. nothing – this is a warm up
B. Heaviest load
C. Heaviest Complex Weight
Notes:
A. We will cover the movements for the warm up and then get right after it, if you finish it early, get right into warming up for B.
B. You know what to do.
C. These sets are meant to be unbroken, build to the heaviest set you can manage.
Dual KB Sumo DL: https://www.youtube.com/watch?v=qpyRYvjBnP4
Dual KB Clean: https://www.youtube.com/watch?v=8tFmEJ9ElaM
Dual DB Deadlift: https://www.youtube.com/watch?v=gSBJUnrw3uI
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[eliteaccordion][elitetoggle title=”Friday 10.12″]
FIT
A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
16 Sit Ups
16 Reverse Lunges
50 JR Singles
B. Breathing – 15 Minute Amrap
16/12 Cal Bike or Row
50yd Farmers Walk, tough
12 Rep Plank March (L/R=1)
50 JR Singles
COMP
A. Gymnastics – 15 Minute Amrap @ smooth pace
10m Handstand Walk
6-10 Toes to Bar
6-10 Alternating Pistols
10 Box Jumps with SD 24″/20″
B. Breathing – 15 Minute Amrap
20/16 Cal Bike or Row
50yd Farmers Walk, tough
3 Wall Walks
50 Double Unders
Score:
A. Don’t score this one, just flow through it with intent
B. Score FW weight and Rounds + Reps
Plank March: https://www.youtube.com/watch?v=Uw83y7v63W8
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[eliteaccordion][elitetoggle title=”Saturday 10.13″]
FIT
A. 4 Sets NFT
30s Alternating Childs Pose
30s Bottom Squat Hold
30s Overhead Squats/Front Squats @ smooth pace – LIGHT
B. 15 Minute Cap
Overhead Squat / Front Squat – build to a heavy double
C. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 10/7 Cals
2. 14 Alternating DB Curls
COMP
A. 12 Minute Cap – NFT Pace
row 1k or bike 1 mile
20 Empty Bar Muscle Snatch
20 Behind the neck empty bar Snatch Push Press
20 Empty Bar OHS
B. 15 Minute Cap
Power Snatch – build to a heavy single for the day
C. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 13/10 Cals, tough (scale to 10/7 if needed)
2. 14 Alternating DB Curls
Score:
A. Nothing, this is a warm up.
B. Heaviest weight.
C. Don’t score, just challenge yourself.
Notes:
A. This is the warm up, notice they are different. Fit will be walked through the warm up, comp should know what this is and be able to perform it without being walked through it.
B. Just a heavy set for the day.
C. If these numbers don’t work for you, find something challenging that you can maintain, I want this to be tough but doable during the range.
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[eliteaccordion][elitetoggle title=”Sunday 10.14″]
FIT
A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
KB/DB Deadlift, heavy
HR Push Up/Incline Push Up
+
rest 5 minutes
+
NFT get it done
15.12.9.6.3
DB Z Press
GHD Back Extensions
Score:
A. Time
B. No score, get it done
COMP
A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
KB/DB Deadlift, heavy
HR Push Up
+
rest 5 minutes
+
NFT get it done
15.12.9.6.3
DB Z Press
GHD Back Extensions / Weighted
Score:
A. Time
B. No score, get it done
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2018 10 07