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Programming 12.4 – 12.10

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Monday 12.4

FIT
A.
15 Minute Power Snatch + OHS Technique/Warm Up
+
10 Minute EMOM – work one minute, rest another
Power Snatch + OHS 1+3, build or work tech

B.
12 Minute Amrap
10 Overhead Squats/Front Squats
20 Sit Ups

COMP
A.
15 Minute Snatch Technique/Warm Up
+
10 Minutes Snatch EMOM x 1, build

B.
12 Minute Amrap
5 Full Snatches @ 80% of today’s single
15 Toes to Bar

Score: A, weight. B, total reps.

Tuesday 12.5

FIT
A.
20 Minute Cap
Deadlift 5.5.5.5

B.
20 Minute Amrap – Teams of 2, alternate rounds
10 Floor Presses
20 Kettlebell Swings

COMP
A.

20 Minute Cap
Power Clean 3.3.3.3

B.
20 Minute Amrap – Teams of 2, alternate rounds
10 Floor Presses
20 Double KB Swings

Score: A, weight. B, rounds + reps.

Notes:
Alternate full rounds with your partner, pick a weight that is tough for the 10.

Wednesday 12.6

FIT

A.
20 Minutes Clean Technique Work
+
10 Minutes to practice and building to your 10 front squat from the floor

B.
4 Sets
10 Front Squats
Max Ring Rows
rest 1:00 between rounds

COMP

A.
20 Minutes Clean Technique Work
+
10 Minutes to build to your heavy clean

B.
4 Sets
1.1.1.1.1 Full Cleans AHAP
Max UB Bar Muscle Ups/Strict Pull Ups

Score: A, weight B, Weight, Reps.

Notes:
Think of part B as “for quality” move smoothly between the movements

Thursday 12.7

FIT

FIT
A.
15 Minutes of Push Press/ Push Jerk Technique Work
+
EMOM for 10 Minutes – Pulled from the floor
Press, Push Press, Push Jerk x 3, build or work technique

B.
For time – 10 Minute Cap
5 Burpees
100 Singles
10 Burpees
80 Singles
15 Burpees
60 Singles
20 Burpees
40 Singles
25 Burpees
20 Singles

COMP

FIT
A.
15 Minutes of Push Press/ Push Jerk Technique Work
+
EMOM for 10 minutes – Pulled from the floor
Push Jerk x 2, build

B.
For time – 10 Minute Cap
5 Burpees on to a 45 plate
80 Dbls
10 Burpees on to a 45 plate
60 Dbls
15 Burpees on to a 45 plate
40 Dbls
20 Burpees on to a 45 plate
30 Dbls
25 Burpees on to a 45 plate
20 Dbls

Score: A, weight. B, time or reps in cap.

Notes:
For FIT, No Push Up Burpees are an option

Friday 12.8

FIT

A.
3 Sets
16 Unbroken Bodyweight/Dumbell Walking Lunges
rest 60s
8 Barbell Bent Over Row
rest 60s

B.
4 Sets
45s of Goblet Squats
rest 15s
45s of Sit Ups
rest 15s

COMP

A.
3 Sets
16 Unbroken  Dumbell Walking Lunges
rest 60s
8 Barbell Bent Over Row
rest 60s

B.
4 Sets
45s of Wall Balls 20/14 – 10/9
rest 15s
45s of Medicine Ball V-ups
rest 15s

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

Notes:
For the barbell bent row, perform the variation where the bar does not touch the floor at the bottom.

Saturday 12.9

FIT

A.
5 Sets
3 Minute Amrap
3 Deadlifts
6 Push Ups/Incline Push Ups
9 Air Squats
rest 60s between rounds

COMP

A.
“Chief”
5 Sets
3 Minute Amrap
3 Power Cleans 135/95
6 Hand Release Push Ups
9 Air Squats
rest 60s between rounds

Score: A, reps.

Notes: Choose a movement you can be consistent with through the workout.

Sunday 12.10

FIT & COMP

A.

7 Sets
30s Max KB Swings
rest 30s
30s Max Dbls/Singles
rest 30s
+
rest 3:00
+
B.
Death By 10

Score: A, reps. B, total 10 yard trips.