Blog Search

Programming 2.12 – 2.18

By: 0

Whats going on at CFSB

Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!)

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

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

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

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.

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.

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.

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.

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