Programming 7.24 – 7.30
[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!
Mindfulness Mondays: Why Rushing is Never Worth it (Your Brain is Tricking You)
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 7.24″ open=”false”]FIT
A.
5 Rounds
3 Front Squats – HEAVY, pulled from rack
6 Strict Pull Ups
B.
Amrap in 15 minutes
200m Run
15 Box Step Ups
15 Wall Balls
C. If time allows, extra credit
Single Arm DB Bent Over Row 31X2
8.8.8.8, rest 30-60s between arms, build
COMP
A.
5 Rounds
3 Front Squats – HEAVY, pulled from rack
3 Weighted Pull Ups
B.
Amrap in 15 minutes
200m Run
15 Weighted Box Step Ups 55/35 – goblet
15 Wall Balls 20/14
C. If time allows, extra credit
Single Arm DB Bent Over Row @ 31X2
8.8.8.8, rest 30-60s between arms, build
Score: A – score the heaviest front squat and wpu if comp. B. Score rounds + reps. Don’t score C, just do it.
Notes:
A.You can stay heavy the whole time or build. Move your ass, this shouldn’t take more than 20 minutes.
B. These are step ups, not jumps, the step ups don’t have to be “strict” just make sure they look clean.
C. 2 second holds at the top to work that finish position.
[/x_accordion_item][x_accordion_item title=”Tuesday 7.25″ open=”false”]FIT
A.
15 Minutes to establish a Deadlift 3rm @ 32X1
B.
10 Rounds for time
3 Heavy Strict Presses, pull from floor
6 Burpees
9 Russian Kettlebell Swings
D. Optional Upper Body Push Accessory – If time allows, to be done after class
Single Arm Dumbbell Bench 41X1
8.8.8.8
COMP
A.
15 Minutes to establish a Deadlift 3rm @ 32X1
B.
10 Rounds for time
3 Heavy Strict Presses, pull from floor
6 Burpees Over Bar
9 Russian Kettlebell Swings 70/55
D. Optional Upper Body Push Accessory – If time allows, to be done after class
Single Arm Dumbbell Bench @ 41X1
8.8.8.8
Scoring. A – score weight, B – score time and weight
Notes:
A. You hit 5’s last week, you should be able to beat it today with the DLx3
B. Grind through it, keep it heavy and strict.
C. This time its a longer descent, keep the the 4 down.[/x_accordion_item][x_accordion_item title=”Wednesday 7.26″ open=”false”]FIT
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 8 Rounds
Hang Power Snatch x 4
C.
For time
15.10.5
Sumo Deadlift High Pulls
Box Jumps 20/12
finish with
Row 750/650
COMP
A.
Coaches Choice Oly Warm Up
B.
Every 90s for 8 Rounds
Power Snatch + Hang Snatch + Overhead Squat
C.
For time – NOTE THE PENALTY FOR BREAKING
15.10.5
Unbroken Sumo Deadlift High Pulls 95/65
Box Jumps 24/20
finish with
Row 750/650
Scoring: B. score weight, C. Score time.
A. It’s skill work, use it to determine where you should sit with your scaling for the day for the lifting.
B. Score heaviest weight, build.
C. For each time you break from doing touch and go reps on the SDHP, you owe 20 burpees to be performed at the end of the workout. This means if you are doing the COMP scaling, I want you to move your ass – I don’t want you to grind, I want a fast spin.[/x_accordion_item][x_accordion_item title=”Thursday 7.27″ open=”false”]FIT
A.
3×10 Overhead Squats with PVC or Bar into the warm up.
B.
18 Minutes to establish a Back Squat 5rm @ 30X1
C.
4 Rounds
10 Bent Over Barbell Row
20 Reverse Lunges in place
COMP
A.
3×10 Overhead Squats with PVC or Bar into the warm up.
B.
18 Minutes to establish a Back Squat 5rm @ 30X1
C.
4 Rounds
10 Bent Over Barbell Row
20 Front Rack Reverse Lunges in place
Scoring: B. weight, C. Weight(s)
Notes:
A. Build on the last couple weeks worth of weights as comfort allows
B. Go off of the last three weeks worth of 7’s, beat those.
C. Fit – Keep the bent over row clean, you can use bodyweight or any implement for weight in lunges. Comp – use a barbell in the front rack position for the FRRL[/x_accordion_item][x_accordion_item title=”Friday 7.28″ open=”false”]FIT
A.
18 Minutes to establish a Bench Press 3rm @ 31X1
B.
Amrap in 20 Minutes
5 Deadlifts Heavy
10 Knee to Elbow
20 Incline Push Ups
50 Single Unders or 25 Doubles
COMP
A.
18 Minutes to establish a Bench Press 3rm @ 31X1
B.
Amrap in 20 Minutes
5 Deadlifts Heavy
10 Toes to Bar
20 Hand Release Push Ups
50 Double Unders
Scoring:
A. weight, B. Total Reps and weight used.
Notes:
A. Play off of your prior bench numbers over the last few weeks.
B. You’ve hit heavy 15’s and 10’s over the last few weeks. Now you are hitting heavy 5’s, you should be able to move the weight up a little.
[/x_accordion_item][x_accordion_item title=”Saturday 7.29″ open=”false”]A.
“now you done f*cked up” <—NSFW
3 Minute Bike for Calories
rest 1 minute
3 Minute Run for yardage
rest 1 minute
3 Minute Row for calories
rest 1 minute
3 minutes Prowler for yardage 90/70
rest 1 minute
3 minutes of Farmers Walk 70/55
rest 1 minute
3 minutes of Burpees
Scoring:
Everything separately, woohoo! good luck.
Notes:
I’ll be starting everyone off on different movements here.[/x_accordion_item][x_accordion_item title=”Sunday 7.30″ open=”false”]FIT AND COMP
A.
35 Minute Amrap
10 Turkish Get Ups
walk 100m fast
10 Left Arm Push Presses
10 Right Arm Push Presses
walk 100m fast
10 Left Arm KBS
10 Right Arm KBS
walk 100m fast
10 Left Leg BSS
10 Right Leg BSS
walk 100m fast
Notes:
Score nothing, just get in and flow through it.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 07 23