NARF

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18 AUGUST 2017 NARF

Training Intent

– Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. You should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.

– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.

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Strength
Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
Metcon
narF
For Time:

9-15-21
Thrusters 95/65
Pull-ups

10min time cap
Goal’s Gym
Metcon (No Measure)
Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side

JURY DUTY

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16 AUGUST 2017 JURY DUTY

Training Intent

– Strength: Take 8-10 sets and work up to a max in Push Press. We will retest this in 16 weeks.

– Metcon: Rx+ has the option of adding 2 ring muscle-ups in addition to the listed work. Each round should be completed in 2 sets. Snatches need to touch floor on each rep (same as open WOD 17.1).

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Strength
Push Press (1 RM)
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00
– Beginner: Work 7 sets of 4 adding weight if form permits.
Metcon
AMRAP 10

20 Alt. DB Snatches (45, 35)
20 Wallballs (20, 14)

Rx+: Complete 2 Ring Muscle-ups each round in addition to the work above
Masters & Teens: 35/25, 14/10
Goal’s Gym
Metcon (No Measure)
1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s.

RUN FORREST

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15 AUGUST 2017 RUN FORREST

Training Intent

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of you will not make the time-cap. That is okay! This workout is about pacing and is a great workout to retest in 4 months.

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Metcon
Run Forrest
For Time

Run 1 Mile
100 Burpees
Run 1 Mile

30 minute time cap
Goal’s Gym
Metcon (No Measure)
1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest 90s.
2) Banded Alphabet: 2 sets each side. Rest 60s.

COLD WIND BLOWS

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09 AUGUST 2017 COLD WIND BLOWS

Training Intent

– Strength: Superset of close grip bench press/wide-grip pull-ups. This means you are doing your pull-ups in the bench press rest.

Make sure you don’t “flare” your elbows on the bench press.

Wide grip focuses on developing lats/shoulders. Make sure you aren’t compensating by “leaning back” to complete your reps.

– Metcon: This isn’t quite an “all-out sprint” since the GHD’s might slow you down, but KBS/OHS should be completed UB.

Managing grip fatigue is key, so breaking up T2B early is important.

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Strength
Medium Grip Bench Press (5×5)
https://www.youtube.com/watch?v=qSwzkqi-JXk

 5 x 5.
Adding weight each set.
Rest 90s.
Pull-ups (5×5)
Wide Grip Pull-ups
5 x 5.
Rest 90s.
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
Metcon
Cold Wind Blows
4 RFT

15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 GHD’s

Rx + = 115/75, 70/53

Masters & Teens: 75/55
12 min time cap

JEWELWEED

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04 AUGUST 2017 JEWELWEED

Training Intent

– Strength: Work up to a 2-3 challenging sets of squat clean and jerk. These should not be maximal, but more a chance to get in some fast sets. Make sure to remember your numbers from today as we’ll see more EMOM work with the clean and jerk in the near future.

– Metcon: Each round will be fast, so use the rest to regain your composure and get through each at near 90% of maximal effort.

No singles on TTB as we have been working on the rhythm of the movement. Choose a marker on the wall to get the toes to and MAINTAIN it!

DOUBLES will be the minimum, but triples or more are preferred as the gap between double and triples is the real difference between cycling and not cycling this movement correctly.

#cfbblove
#cfslfam
#actualreality

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Strength
Squat Clean and Jerk (10×1)
EMOMx10
1 Rep Squat Clean + Jerk
– Spend 5:00 warming before starting the clock
– Start at 50% and add weight each round
– Goal is to end around 85% of 1RM.
– Beginners: Technique Work
Metcon
7 RFT

5 Clean and Jerks (115, 75)
10 TTB
Rest 60s

*20 minute cap

Masters & Teens: 95/65
Rx+: 135/95

*no singles on TTB, if you can’t string then working the exaggerated hollow swings to learn rhythm

Goal’s Gym
Metcon (No Measure)
50 Banded Hip Flexor Pulls each leg
100 Banded leg Curls each leg

 

DOUBLE JUMP

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02 AUGUST 2017 DOUBLE JUMP

Training Intent

– Strength: Floor press are great for enhancing elbow lockout. Make sure you have a spotter. Compare to close grip bench press max from two months ago as these numbers should be close. If the numbers from close grip bench press max are lower, then you may need to reinforce proper leg drive with your bench press and continue to improve tricep strength as this will carry over to other movements. As your floor press increases, it’s likely all your overhead movements will increase as well.

– Metcon: Manage breathing and pace each round. 18:00 is a generous time cap. Advanced athletes should shoot for sub 12:00. Most times, an athlete’s heart-rate gets too high with burpee box jumps. Some of you are probably already aware of this from the first Open workout this year, 17.1. This is why breathing becomes even more important for consistency.

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Strength
Floor Press (1RM)
Work up a 1RM. Rest 2:00
– Make sure you have a spotter.
Metcon
Double Jump (Time)
5 RFT

50 Double Unders
10 KB Snatch R (53, 35)
10 KB Snatch L
10 Burpee Box Jump Overs (24, 20)

Today’s KB Snatch is from the hips like the KB Swing instead of from the floor.

18 minute time cap
Goal’s Gym
Hammer Curls (3×10)
DB or KB Hammer Curls: 3 x 10. Rest 60s.
Metcon (Weight)
“Dirty 30s”

3 x 10-10-10

DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses