Our annual “Last Beach Day Before School” is this Sunday, August 24th at 1pm. Meet the CFOIB crew for a causal beach day at the West End Water Tower beach access. See ya there!
FITNESS
A. Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 3 reps @ 51A1 (A=assist)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Four rounds for time of:
Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
AIM
A. Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B. Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
SPORT
**Program Note – The repetition of movements/rep schemes in the program this week is by design! We want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.
A. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS if needed)
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.
D. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011
*This is exactly the same as last week…be better this week.
CROSSFIT MOMS
“Baby Diane”
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups
Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups
Beginner
15-12-9
Kettlebell deadlifts #25-50
Push ups