Programming 7.18 – 7.24
[cs_content][cs_section parallax=”false” 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”]Wellness Wednesday –Why Would Someone Hire a Functional Diagnostic Nutrition® Practitioner?
CFSB – the next 12 weeks of programming
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A.
15-20 minutes to establish
Front Squat 6.4.2 @ 22X1
rest 3-5 minutes between sets, during that time perform 10 scap pulls with a 2 second pause at the top
***score is weights used
B.
5 Rounds
5 Strict Pull Ups
30 Double Unders
30s Handstand Hold
rest 60s between rounds
***no score, just do it
[Notes:]
A. Take some time to work up to a heavy 6 for the front squat, you’ll add weight and hit a 4, then again for the 2. Just make sure that first 6 is solid.
B. You can sub ring rows for strict pull ups, but make them hard. Double unders will be standard scaling as usual – consider this less of conditioning and more skill practice. Make sure the midline is tight in the handstand hold. any variation of scaling upside down is acceptable.[/x_accordion_item][x_accordion_item title=”Tuesday 7.19.16″ open=”false”]Tuesday 7.19.16
A.
15-20 minutes to establish
Close Grip Bench Press 6.4.2 @ 32X1, rest 3-5 minutes between sets
***score is weight for your sets
B.
3 Rounds
Romanian Deadlifts 8-12 @ 33X1
Weighted Bench Dips 8-12 @ 30×0
rest 2:00
***score is weight used
C.
4 minutes to perform
3 Round buy in of
3 Burpees
6 Ball Slams
9 Box Jumps
after the 3 rounds sprint max distance in the time remaining
***no score, get after it
[Notes:]
A. All of our coaches should know our standards for the CGBP
B. Keep a solid back position, unless otherwise stopped by hamstring tension, your RDL should end with your spine parallel to the ground. Weighted Bench Dips – you can do this, you can use boxes, you can put your feet on the ground for assistance, just keep to the tempo – once you break tempo you are done. Remember – the reps, sets, tempo, rest dictates the load – NOT THE OTHER WAY AROUND.
C. This is three fast paced rounds followed by a run in the time remaining – scale so that you get into the run and you don’t have to stop during the 3,6,9. Just one 4 minute hit.[/x_accordion_item][x_accordion_item title=”Wednesday 7.20.16″ open=”false”]Wednesday 7.20.16
A.
4 Rounds
@ the top of a 40s mark perform…
7/6 calorie row – max yardage run in the time remaining
rest 3:20 between, rest a minimum of 5 before starting B.
***no score, get after it and chase each other
B.
3 Rounds
3 minute amrap
5 pull ups
10 push ups
15 Air Squats
3 minutes rest
***score is total reps with each round
[notes:]
A. looking for you to finish the row and haul ass off the rower – i’d prefer if possible the rowers were set up outside so its a straight shot to the 50 and back. keep the running a long back and forth. No score, just do it for funzies.
B. Right here I want something sustainable, a movement scaling and pace that can be consistent across all three rounds, if you suck at push ups, scale them, same thing with the pull ups.[/x_accordion_item][x_accordion_item title=”Thursday 7.21.16″ open=”false”]Thursday 7.21.16
A.
15 minutes to work through the Thacker warm up as far as you can
B.
10 Minutes to establish a Hang Power Snatch 2rm
***score your 2rm
C.
take 5 minutes to transition, then perform
Every minute on the minute for 12 minutes
2 Hang Power Snatches @ 40-60%
***no score for this
D. Supplemental Shoulder Work
3 Rounds
15 Front Raises
15 Lateral Raises
15 Rear Delt Raises
do the set unbroken, rest 60-90 seconds after
***no score for this
[Notes:]
B. Keep the HPS heavy but technically sound. you don’t deload, you hit each one from the hang
C. Stay fast with these
D. Use light weight on these, an unbroken set of 45 without swinging your body and controlling the weight is difficult.[/x_accordion_item][x_accordion_item title=”Friday 7.22.16″ open=”false”]Friday 7.22.16
A.
Single Arm Dumbbell Row 3×8-12 @ 30X2
rest 60s between arms.
***score is weight
B.
Single Leg Step Up 3×8-12 @ 3101
rest 60s between legs
***score is weight
C.
4 Rounds
Teams of 2
Partner 1 performs 80m sprint (40 out and back)
partner 1 performs 15 Med Ball Sit Ups with throw to partner 2
Partner 2 performs 80m sprint (40 out and back)
partner 2 performs 15 Med Ball Sit Ups with throw to partner 1
***no score, just do it
[Notes:]
A. keep that final pull at the top end for the full 2 seconds
B. for the single leg step ups, we want all 8-12 one leg, then switch to the other leg. we have all kinds of crazy criteria for today’s step ups.
- finish one side before the other
- don’t touch your toe to the ground, only your heel, and you don’t get to bend that leg either
- don’t push your knee far over your toe
- ideal for us today is crease of the hip above the top of the knee
C. I typed it all out, so yeah.[/x_accordion_item][x_accordion_item title=”Saturday 7.23.16″ open=”false”]Saturday 7.23.16
A.
2 Rounds
90 second amrap
Run 300 Yards
Max No Push Up Burpees in time remaining
rest 3:00 between rounds
**Score is total reps
B.
15 Minutes – Every Minute on the minute
1: 1-3 Rope Climbs
2: 10 Unbroken Push Presses
3: 30-50 Fast Double Unders
**score is weight on the push press and number of rope climbs
[Notes:]
A. these are done @ 85% effort – somewhat hard. move fast on these.
B. we will pick a scaling that allows for you to move through this workout without chasing your tail.[/x_accordion_item][x_accordion_item title=”Sunday 7.24.16″ open=”false”]Sunday 7.24.16
A.
50 minute amrap
10 Calorie Row
4 Turkish Get Ups
50 Singles
Full turf bear crawl
25 yard out, 25 yard back single arm overhead carry
***score is total rounds
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2016 07 17