Programming 7.31 – 8.6
[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”]CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!
Is Intermittent Fasting healthy? Wellness Wednesday
Mindfulness Mondays: Journey Over Destination (How to Build Consistent Satisfaction in Your Work)
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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!)**[/x_accordion_item][x_accordion_item title=”Monday 7.31″ open=”false”]FIT
A.
15 Minutes to establish a Deadlift 3rm @ 32X1
B1.
Teams of 2 – 5 Rounds each alternating rounds
Every 60s perform
Press x 3 Build
2 Minute Transition
B2.
Teams of 2 – 7 Rounds each
Every 60s perform
Amrap
15 KBS
30Singles/ 15 Doubles
C. Optional Upper Body Push Accessory – If time allows, to be done after class
Dumbell Bench
8.8.8.8
COMP
A.
15 Minutes to establish a Deadlift 3rm @ 32X1
B1.
Teams of 2 – 5 Rounds each alternating rounds
Every 60s perform
Press x 3 Build
2 Minute Transition
Teams of 2 – 7 Rounds each
Every 60s perform
Amrap
15 Hang Power Cleans 115/85
50 Doubles
C. Optional Upper Body Push Accessory – If time allows, to be done after class
Dumbell Bench
8.8.8.8
Score: A, Weight. B1, Heaviest weight. B2, Rounds + Reps. C, Weight.
Notes:
A. Go off of the last few weeks of numbers for this.
B1.Pulled from floor, you can use different weights but you’ll have to be quick about the transition. You can adjust weights a little as you go too. Coaches will pair you up with people close to your own strength.
B2. Two minute transition, this is a continuous round workout, meaning I start where my partner left off.
C. Do it. Its two arms this time.[/x_accordion_item][x_accordion_item title=”Tuesday 8.1″ open=”false”]FIT
A.
5 Rounds
3 Front Squats – HEAVY, pulled from rack
B.
20 Minute Amrap
10 Ring Rows
100m Run
10 Wall BAlls
100m Run
10 Burpees
100m Run
C. If time allows, extra credit
Dual Arm DB Bent Over Row
8.8.8.8
COMP
A.
5 Rounds
3 Front Squats – HEAVY, pulled from rack
B.
20 Minute Amrap
10 Strict Pull Ups
300m Run
20 Wall Balls 20/14
200m Run
30 Burpees
100m Run
C. If time allows, extra credit
Dual Arm DB Bent Over Row
8.8.8.8
Score: A, weight. B, rounds + reps. C, weight.
Notes:
A. You can build or stay the same, go heavy.
B. 300m Is the orange mark that isn’t labeled (50,100, then orange mark) If we have a big class, we will stagger the start so people can share balls and ring spots.
C. Two arms this time.
[/x_accordion_item][x_accordion_item title=”Wednesday 8.2″ open=”false”]FIT
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 8 Rounds
Hang Power Snatch x 3
C.
For time – 12 minute cap
30 Burpee Box Jumps
30 Cal Row
30 SDHP
COMP
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 8 Rounds
Snatch + Overhead Squat (1+1)
C.
C.
For time – 12 minute cap
30 Burpee Box Jumps 24/20
30 Cal Bike
30 SDHP 95/65
Score: A, nothing. B, heaviest weight. C, time.
Notes:
A. use this to determine where you feel as though you sit for part B.
B. Build on this.
C. Either Comp or fit today, no mixing and matching. If you are using 24/20 and 95/65, use the bike. If you aren’t, don’t.[/x_accordion_item][x_accordion_item title=”Thursday 8.3″ open=”false”]FIT
A.
18 Minutes to establish a Bench Press 3rm @ 31X1
B.
6 Rounds
5 Deadlifts AHAP
8-10 Bench Dips
rest 2:00 between rounds
C. Optional, if time allows
4 Rounds
10 KB Swings
25yd Prowler Push – light/smooth
4 Minute Cap
COMP
A.
18 Minutes to establish a Bench Press 3rm @ 31X1
B.
6 Rounds
5 Deadlifts AHAP
8-10 Static/Ring Dips
rest 2:00 between rounds
C. Optional, if time allows
4 Rounds
15 KB Swings 70/55 American
25yd Prowler Push – 180/90
4 Minute Cap
Score. A, weight. B, DL Weight. Don’t score dips. C, Time or rounds+reps in cap.
Notes:
A. Build on your prior #s
B. Build during this, choose a scaling that makes sense for you.
C. I want you to scale so you finish in the time cap. Weight listed is weight loaded onto the prowler/sled. Don’t take the weight of the sled into account, just do the damn thing.[/x_accordion_item][x_accordion_item title=”Friday 8.4″ open=”false”]FIT
A.
18 Minutes to establish a Back Squat 5rm @ 30X1
B.
5 Rounds
10 Left Arm DB Rows
10 Right Arm DB Rows
20 Step Ups Heavy (front rack pos)
COMP
A.
18 Minutes to establish a Back Squat 5rm @ 30X1
B.
6 Rounds
8 Left Arm DB Rows
8 Right Arm DB Rows
12 Alternating Pistols
Scoring. A, weight. B, Weight for rows and scaling for step up/pistols.
Notes:
A. build on your prior numbers.
B. Build during the workout if you’d like. The only scaling for pistols allows is holding a weight for balance. Step up weight is held in the front rack position.[/x_accordion_item][x_accordion_item title=”Saturday 8.5″ open=”false”]FIT
A.
Every minute on the minute for 10 minutes
Thruster x 2, build.
B.
Teams of 3 – I go, you go format NWOTB WOD 1
AMRAP – 12 min
10 Russian KB Swings (45/25)
10 Deadlifts (135lbs/95lbs)
10 Box Jumps/Step Ups (24/20)
COMP
A.
Every minute on the minute for 10 minutes
Thruster x 2, build.
B.
Teams of 2 – I go, you go format NWOTB WOD 1
AMRAP – 12 min
10 Russian KB Swings (55/35)
10 Deadlifts (185/125)
10 Box Jumps/Step Ups (24/20)
Scoring: A, weight. B, reps.
Notes:
A. Build here.
B. Jump in and get your feet wet. Comp teams only get two people and heavier weights.[/x_accordion_item][x_accordion_item title=”Sunday 8.6″ open=”false”]FIT AND COMP
A.
Z1 Flow Work
10 Cal Bike
10 Cal Row
200m Jog
50 Singles
20 Mountain Climbers LR =1
50 Yard Overhead Walk
x8 Rounds, get your phones out, lets practice your timing
Scoring: every round individually.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
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