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Programming 2.26 – 3.4

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Whats going on this week!

No big things other than the open – but…leaving us a review is pretty cool!

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A Note for CrossFit Open Competitors

Hey everyone who is competing!

A few directives for the week.

  1. If you haven’t watched the FB live on preparing your week for the crossfit open, go to the members page, click videos, and watch it. If not…

If you are really trying to save yourself for the Friday Night Lights – prep your week accordingly.

Monday: regular training day
Tuesday: make everything easier than normal, to a point where you have absolutely no problem finishing and simply have some hard breathing at the end.
Wednesday: For weightlifting movements, you should leave 5 reps left in the tank for each set. meaning the chosen weight, once you hit your 8 reps, you felt like you could hit another 5 with no problem. Modify the weight and pace for the workout accordingly, don’t kill yourself.
Thursday: Same rules as Wed, but perhaps even a little easier – another option is to rest this day and move some blood at home, prep, strategize, roll out, etc.

If you are doing the open for fun – just train like normal this week 🙂

Monday 2.26

FIT

A.
Each station at the top of a 2 minute mark – 3 sets (24 minutes)

Station 1: Back Squat x 8 reps @ 31X1
Station 2: Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3:Sit ups x 20-30 reps
Station 4:Reverse Snow Angels x 15 reps @ 3131

*build on sets

B.
8 Minute Amrap
50 Russian Kettlebell Swings
30 Burpees/NPBP
Max Calorie Bike in time remaining

COMP

A.
24 Minutes to finish

Four sets of:
Back Squat x 4 reps
Rest 3 minutes

*Increase the weight you used last time by 2%, all sets difficult

B.
For time
50 Double Unders
40 Russian Kettlebell Swings 55/35
40 Single-Arm Kettlebell Thrusters 55/35 (20ea side)
40 Russian Kettlebell Swings
50 Double Unders

Score: A, FIT: BS Weight, COMP: BS Weight. B, reps or cap.

Tuesday 2.27

FIT

A.

4 Sets
5 Minutes to perform
Run 400m
9 Ring Rows
12 Strict Shoulder Presses – pulled from floor
15 V-ups
rest 5 minutes

COMP

B.

4 Sets
5 Minutes to perform
Run 400m
9 Toes to Bar
8-12 Chest-to-Bar Pull-Ups
10-15 Handstand Push Ups
rest 5 minutes

Score: Each round individually as time

Notes: Scale so that you finish in the time, I’m looking for your ability to pace yourself and be consistent with your times.

Yeah, it looks like 57 while I am programming in the forecast…if its rainy/snowy/icy/dangerous…we will do 400yd worth of shuttles (I know 400yd is less than 400m, taking into account the cuts are more difficult and time consuming)

This equates to 40 Ten yard trips…or rather, 20 down and backs at a 10 yard distance.

Wednesday 2.28

FIT

A.
Each station at the top of a 2 min mark – 4 sets (24 min)
Station 1: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2: Goblet Squat x 8 reps @ 3211
Station 3: 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

*Build on the sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell/KB Snatch
12 Alternating Reverse Lunges with Dumbbells/KB
12 Burpees/NPBP

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

*Build over the sets, comp is responsible for their own timekeeping

B.
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans
12 Front-Racked Alternating Reverse Lunges
12 Bar-Facing Burpees
*weight ranges allowed M:115-135, F:75-95

Thursday 3.1

FIT

A.
Each station at the top of a 2 minute mark – 3 sets (18 min)
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Side Plank x 45 seconds each side

*Build over the sets

B.
2 Sets
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Bench Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups/Incline Push Ups
Rest 30 seconds

COMP

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

*Build on this

Followed by…

2 Sets
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

Score: A, FIT: Bench/Row Weights. COMP: Heaviest Bench set and total reps combined for max sets. B, total reps.

Friday

FIT & COMP

15 minutes of deadlift/clean skill work

FIT

A.

10 minutes to establish a 3rm Deadlift
+
10 Minutes to finish
1 DB/KB Squat *In goblet position
1 Burpee
2 DB/KB Squat
2 Burpees
3,3
4,4
5,5
6,6
7,7
8,8
9,9
10,10

COMP

A.

10 Minutes to finish
1 DB/KB Squat 70/55 *In goblet position
1 Burpee
2 DB/KB Squat
2 Burpees
3,3
4,4
5,5
6,6
7,7
8,8
9,9
10,10
+
10 Minutes to establish 1rm Clean

Score: time/reps in cap and weight.

Saturday 3.3

FIT

A.

30 Minute Amrap – Teams of 2, alternate movements

15 Cal Bike
30 Russian Kettlebell Swings
15 Strict Pull Ups/Ring Rows

COMP

A.

30 Minute Amrap – Teams of 2, alternate movements

15 Cal Bike
30 RKBS 55/35
15 Chest to Bar/Pull Ups

score: reps + rounds

Sunday3.4

NOTE: If you will be doing/redoing the open workout tomorrow – I will put a primer/practice wod for this group on the board, if not…

FIT & COMP

For time (suggested15 minute cap)

500m row
50 Double Unders/Single Unders
20 Cal Bike
50 Double Unders/Single Unders
500m Row
50 Double Unders/Single Unders
20 Cal Bike
x 2 sets, rest 10 minutes between sets