Programming 5.22 – 5.28
[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Murph 2017
What’s your commitment level? Wellness Wednesday
8 year anniversary, you are all invited!
Summer Sports Performance Camp @ CFSB
CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare
[/x_accordion_item][x_accordion_item title=”Monday 5.22″ open=”false”]FITNESS
A.
20 Minutes to establish a Front Squat Heavy 10 @ 31X1
B.
Teams of 2 – 18 Minute Amrap – One person works at a time
50 Burpee Step Ups
50 Ring Rows
COMP
A.
20 Minutes to establish a Front Squat 20rm
B.
Teams of 2 – 18 Minute Amrap – One person works at a time
50 Burpee Box Jumps 24/20
50 Ring Rows with Feet on Box 20″
You may only work while your partner holds 115/85 in the Front Rack
Notes:
Score: Score the weight for A, score the total reps for B.
A. 20 minutes isn’t the longest time, so work your way up with 5’s until you feel like you can hit a challenging 10 or 20, then go for it. Once you hit it, make the adjustment, was the squat dead on? was it far too difficult or far too easy? make an adjustment, and shoot for another 10 or 20.
B. Choose a scaling you can manage the quality of the movement with.
Links for my New U Folks!
Front Squat
[/x_accordion_item][x_accordion_item title=”Tuesday 5.23″ open=”false”]FITNESS
A.
Turkish Get Up Skill Work
B.
@ a conversational pace – 10 minute amrap
6 Alternating Turkish Get Ups
18 Russian Kettlebell Swings
C.
Teams of 4 – Amrap in 15 minutes
Partner 1: Row 15 Calories
Partner 2: Max Push Ups
Partner 3: Max Ball Slams
Partner 4: Rest
COMP
A.
Turkish Get Up Skill Work
B.
@ a conversational pace – 10 minute amrap
6 Alternating Turkish Get Ups
18 American Kettlebell Swings
C.
Teams of 4 – Amrap in 15 minutes
Partner 1: Row 15 Calories
Partner 2: Max Handstand Push Ups
Partner 3: Max Ball Slams
Partner 4: Rest
Notes:
Score A & B – No score, use it as a primer and warm up. For C, its total repetitions combined, including Row.
A&B – Self explanatory, not much to get after here 🙂 don’t be afraid to challenge the turkish get up
C. Okay, here we go. Stay with me on this one.
For my coaches, this is man overboard style.
Partner 1 Rows the 15 Calories, all the while, Partner 2 is hitting as many push ups as he/she can, and Partner 3 is hitting max ball slams, and Partner 4 is resting. As soon as Partner 1 finishes the row, he slides down the line, taps the push ups person, and takes over where the push up person left off. The person doing push ups slides down the line and taps the ball slam person – then takes over where that person left off, the ball slam person now gets to rest, and the person resting now has to row 15 calories – when he finishes, he dictates the switch down the line.
Links
[/x_accordion_item][x_accordion_item title=”Wednesday 5.24″ open=”false”]FITNESS AND COMP
A.
Teams of 3 – Amrap in 25 Minutes – One person works at a time
Run 1k
10×10 Yard Bear Crawls
200 Double Unders
10×10 Yard Plate Pushes
Notes:
Score: Total rounds + Extra
You can share the work however you’d like, but you must move down the line and finish the work before moving on.
Links
[/x_accordion_item][x_accordion_item title=”Thursday 5.25″ open=”false”]FITNESS
A.
25 Minutes to finish
3 Rounds
12 Bulgarian Split Squats each leg
Max Strict Pull Ups
B.
Teams of 2 – Amrap in 10 minutes – One person works at at time
Max Wall Balls
COMP
A.
25 Minutes to finish
3 Rounds
12 Bulgarian Split Squats each Leg
Weighted Pull Up x 3
B.
Teams of 2 – Amrap in 10 minutes – One person works at at time
Max Wall Balls @ 30/20
Notes:
Score: Score the heaviest weight used for BSS, and the total number of pull ups – or heaviest 3, whatever the case may be. For B, score total reps.
A.You can build on the BSS and on the Weighted Pull Up.
B. Simple enough, one person works, alternate rounds, come up with a game plan and work it out. For comp, use the heavier balls.
Links
[/x_accordion_item][x_accordion_item title=”Friday 5.26″ open=”false”]FITNESS
A.
20 Minutes to finish a heavy 5 Deadlift @ 3111
B.
3 Rounds
1. 30s Deadlifts @ 65%, 30s rest
2. 30s Burpees over bar, 30s rest
3. 30s Knee Ups/Sit Ups, 30s rest
4. 30s Burpees over bar, 30s rest
COMP
A.
20 Minutes to finish a heavy single Deadlift
B.
3 Rounds
1. 30s Deadlifts @ 65%, 30s rest
2. 30s Burpees over Bar, 30s rest
3. 30s Toes to Bar, 30s rest
4. 30s Burpees over bar, 30s rest
Notes:
Score: A, deadlift weight. B, Score total repetitions.
A. Make it PRETTY, if it looks like shit, don’t base your workout # off of it.
B. Still, keep the deadlifts pretty, fitness can do knee ups, or sit ups – also, fitness can step over the bar, instead of jumping.
Links
[/x_accordion_item][x_accordion_item title=”Saturday 5.27″ open=”false”]FITNESS
A.
15 Minutes of Rope Climb Skill Work
B.
3 Rounds
90s Rope Lowers or Half Rope Climbs
90s Rest
90s Max Plank Hold
90s Rest
90s Bench Dips
90s Rest
90s Row
90s Rest
COMP
A.
15 Minutes of Rope Climb Skill Work
B.
90s Rope Climbs
90s Rest
90s Max Handstand Hold
90s Rest
90s Ring dips, or Muscle Up to Ring Dips
90s Rest
90s Row
90s Rest
Notes:
Score: No score, flow through, pay attention to movement, body positioning, quality and effort.
A. Don’t forget socks
B. Again, focus is on quality during high efforts, not obsessing over the quantity.
Links
[/x_accordion_item][x_accordion_item title=”Sunday 5.28″ open=”false”]FITNESS and COMP
Murph Prep
A.
10 Rounds
30s Jog
30s Fast Walk
+
10 Minute Amrap
10 Reverse Snow Angels
30s Goblet Squat Hold
10 Pass Throughs
30s Goblet Squat Hold
+
15 Minute amrap @ increasing paces, focusing on quality
Run 200m
3 Pull Ups
6 Push Ups
9 Air Squats
rest/walk 60s between rounds
+
10 Minute Amrap
100 Yard walk in the sun
30s Ankle Stretch each ankle[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 05 20