Programming 9.4 – 9-10
[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”]Fall CrossFit Class Schedule
September Fundamentals Begins This Week!
New Shirt PreOrders Available Until 9/8
Inbody Body Fat Analysis now available at CFSB
Mindfulness Monday’s – One Rule To Invest Your Time Wisely
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 – CLOSED LABOR DAY” open=”false”]Yo, we may have open gym hours.
If we do, I will post to the blog and the facebook group by 8:00pm the night before 😀
If you are a member and aren’t a part of the facebook group – click here to join it![/x_accordion_item][x_accordion_item title=”Tuesday 9.5 – NEW SCHEDULE KICKS OFF TODAY” open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK
FIT
A. Warm Up
6 Minute Amrap
8 Presses
5 Inchworms
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8rm Press @ 31X1
+
2 x Max Reps @ 80% of your 8rm – no tempo for these
C. CP Work
4 Sets
30s Strict Pull Ups/Ring Rows
30s Rest
30s American KB Swings
30s Rest
30s Sit Ups
30s Rest
COMP
A. Warm Up
6 Minute Amrap
8 Presses
5 Inchworms
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8rm Press @ 31X1
+
2 x Max Reps @ 80% of your 8rm
C. CP Work
4 Sets
30s Strict Chest to Bar/Pull Ups
30s Rest
30s Strict Handstand Push Up
30s Rest
30s Toes to Bar
30s Rest
Scoring: B. Score 8rm, and how many reps you got at 80%. It should look like this 155/15/13. Then for C I want total reps.
Notes: We will be kicking off right into the warm up before the talk. The 20 minutes will be the time for you to build to, and complete your reps.[/x_accordion_item][x_accordion_item title=”Wednesday 9.6″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK
FIT
A. Warm Up
6 Minute Amrap
8 Bar Back Squats
30s Squat Hold
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8rm Back Squat @ 40X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo
C. Aerobic
15 Minute Amrap
10 Burpees
20 Wall Balls
50 Singles/25 Doubles
COMP
A. Warm Up
8 Bar Back Squats
30s Squat Hold
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8rm Back Squat @ 40X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo
C. Aerobic
15 Minute Amrap
10 Burpee Box Jump Overs 24/20
20 Wall Balls
50 Double Unders
Scoring: B, score weight and reps like this 355/16/15. For C score total reps.
Notes: Try to stay consistent on your pacing for C, don’t die out early.[/x_accordion_item][x_accordion_item title=”Thursday 9.7″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK
FIT
A. Warm Up
6 Minute Amrap
10 Push Up Plus
8 Bench Press
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8rm Bench Press @ 41X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo
C. CP Work – 15 Minute Cap
4 Sets – NFT
5 ManMakers
Row 15 Cals Hard
rest as needed between sets
COMP
A. Warm Up
6 Minute Amrap
10 Push Up Plus
8 Bench Press
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8rm Bench Press @ 41X1
+
2 x Max Reps @ 80% of your 8rm – not at tempo
C. CP Work – 15 Minute Cap
4 Sets – NFT
5 ManMakers
Bike 15 Cals Hard
rest as needed between sets
Scoring: B., score weight and reps just like we’ve been doing the prior times through the week. C, score weight for manmakers and just get after it hard on the rower/bike.
Notes: We will use this variation of the manmaker for the day[/x_accordion_item][x_accordion_item title=”Friday 9.8″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK
FIT & COMP
A. Warm Up
6 Minute Amrap
8 Deadlifts
30 Pillar
B. Hypertrophy
20 Minutes to finish
Work up to a heavy 8 on the Deadlift 42X1
1x Max reps @ 80% of your 8rm – not at tempo
C. Aerobic
15 Minute Amrap
25 Kettlebell Swings
25 KB Goblet Reverse Lunges
[/x_accordion_item][x_accordion_item title=”Saturday 9.9″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK
FIT
A.
Take 20 minutes to find today’s 5RM Hang Power Clean and Push Press
B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups/Ring Rows
8 Alternating Single-Arm Dumbbell Snatches
COMP
A.
Take 20 minutes to find today’s 1-RM Clean & Jerk
B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups
Scoring: Score weight for A, score reps for B.
Notes: We will be getting in a bunch of technical work today as well for the warm up.[/x_accordion_item][x_accordion_item title=”Sunday 9.10″ open=”false”]DON”T FORGET THE NEW SCHEDULE THIS WEEK
FIT & COMP
A.
1 Minute Row
1 Minute Run
1 Minute Unloaded Prowler Push
1 Minute Jump Rope Singles
1 Minute Step Up
x 7 rounds
Score: I would say score nothing, but I want you to be aware of what you hit each minute and keep consistent numbers here. Don’t score anything…but be aware of what you are doing.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 09 03