Programming 2.12 – 2.18
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[eliteaccordion][elitetoggle title=”Monday 2.12″]
FIT
Every 5 minutes, for 30 minutes (6 sets) for times:
15 Ring Rows
15 Sit Ups
15 Incline Push-Ups
15 Wall Ball Shots/Goblet Squats
COMP
Every 5 minutes, for 30 minutes (6 sets) for times:
5/10 Strict Pull-Ups
10/15 Toes to Bar
15/20 Push-Ups
20/25 Wall Ball Shots (20/14 lbs to 10′)
Score: your times for each set.
Notes: Try to be consistent with your round times from the beginning.
Comp: There are two numbers, because I’d like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently – 5/10/15/20, or 10/15/20/25
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[eliteaccordion][elitetoggle title=”Tuesday 2.13″]
FIT
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011, Build
Station 2 – Reverse Snow Angels x 15-20 reps @ 3131
Station 3 – Glute Bridges x 15-20 reps @ 10X0
B.
For time – 9 minute cap
40 Russian Kettlebell Swings
20 Burpees/NPBP
30 Russian Kettlebell Swings
15 Burpees/NPBP
20 Russian Kettlebell Swings
10 Burpees/NPBP
COMP
A.
20 Minutes to finish 4-6 Sets of
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
B.
For time
21.15.9 – 9 Minute Cap
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell
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[eliteaccordion][elitetoggle title=”Wednesday 2.14″]
FIT
A.
5 Sets – 3 Minutes to perform
Bike 2 Minutes for Calories
Strict Press x Max Reps in remaining time
Rest 3 minutes between sets.
COMP
A.
5 Sets – 3 minutes to perform
Row 500 Meters
Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed
Rest 3 minutes between sets.
Score: Fit, calories + presses. Comp, hspu reps.
Notes:
Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round.
Comp: Be consistent on your row times and hspu reps.
If we need to mix and match to alternate well in class with bikes and rowers…do so.
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[eliteaccordion][elitetoggle title=”Thursday 2.15″]
FIT
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Reverse Single Leg DL x 16-20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x Max or 45 seconds each side
B.
10 Minute Amrap
15 Double Unders/30 Singles
6 Strict Pull-Ups/Ring Rows
12 Alternating Single-Arm Dumbbell/KB Snatches
COMP
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
*Clean lift offs are to the knee
B.
10 Minute Amrap
50 Double Unders
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups
Score: A, weight(s) B, time or rounds + reps in cap.
Notes:
Fit A: Choose a weight that you’ll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns – same goes for Death march.
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[eliteaccordion][elitetoggle title=”Friday 2.16″]
FIT
A.
25 Minutes to finish
Three sets of:
Back Squat x 6-8 reps @ 32X1, build
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build
Rest 60 seconds
60s Dead Bug
Rest 60 seconds
B.
For time – 9 minute cap
30/20 Calories of Assault Bike
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry
COMP
A.
25 Minutes to finish
Four sets of:
Back Squat x 6 reps
Rest 3 minutes
Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B.
For time – 9 minute cap
30/20 Calories of Assault Bike
30 Front Squats (135-155/85-105 lbs)
30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs)
Score: A, weight. B,time/weight
Notes:
Fit: Choose a weight that flows well in part B.
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[eliteaccordion][elitetoggle title=”Saturday 2.17″]
FIT
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
20 x 10 Yard runs
75 Barbell Thrusters
20 x 10 Yard runs
50 Strict Pull-Ups/Ring Rows
20 x 10 Yard runs
75 Barbell Thrusters
20 x 10 Yard runs
100 Kettlebell Swings
*Both athletes perform the run at the same time.
COMP
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
20 x 10 Yard runs
100 Barbell Thrusters (20/15 kg)
20 x 10 Yard runs
100 Pull-Ups
20 x 10 Yard runs
100 Barbell Thrusters
20 x 10 Yard runs
100 Kettlebell Swings
*Both athletes perform the run at the same time.
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[eliteaccordion][elitetoggle title=”Sunday 2.18″]
A.
Warm Up
Balloon work
Side Plank Clamshells
Shoulder Taps
B.
10 Minute Amrap
30 Doubles/30 Singles
50 Yard Heavy double KB or Barbell Walk
Score: don’t score it
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2018 02 11