Thursday CFFB

Buy In: Some standing squats with 10lb and 25lb front raise on way down. Some O lift warm ups.

WOD: Strength

Power Snatch

135lb x 1 Rep x 6 Sets

WOD: Metcon

5 Rounds Max Rep Handstand Pushups (rest in between rounds)

and

100 yard Sprint x 5 Rounds - 45 secs rest in between

Cash Out: Box Jumps, Hand Stands

Tuesday CFFB

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CFFE 9 -27

WU: Some good mornings + Squat warm ups + hand stand holds

WOD: Strength

20 RM Squats

Wu. . 145lb x 20 reps PR

Finish with 185 x 10

WOD: Metcon

5 Rounds:

105lb Hang Power Snatch x 5 Reps

6 Box Jumps (high)

Sprint 50 Yards

*Rest 60 seconds between rounds

Over past week. . .

Hit few workouts (not much)

Sunday (yesterday) - trained at barn. Rolling and stand up rounds.

Monday Sept 20th

WU: Good Mornings + Squats - light weight

WOD: Front Squats

wu - 95lb x 8-10 reps x 2 sets

135 x 5 155 x 5 155 x 5 165 x 4 175 x 4 Drop set to reg Back Squats 135 x 10

Cash Out: Semi Sup Pull Ups , Super set with some Core

Sunday - Sept 19th

Training at the Barn

Rolling with Justin for 45 minutes or so . . .

5 Rounds of Cindy: as Fast as Possible

CFFB 9-16

WU: Good Mornings

WOD: Strength (1) Deadlifts 3Rep Sets

225x10 285 x 5 325 x 3 335 x 3 345 x 3 (pr) 365 x 1

I skipped OverheadPress - shoulders still very sore from early in the week. Did handstand work, max holds x 5-10 sets.

Cash Out: Leg Raises 6-8 sets

CFFB 9 -14 TUESDAY

WU: Traditional Warm up , with some handstands, pushups etc

WOD: Strength - 15 minutes of Bench Press, 2 Reps on every minute mark.

225 lb for first 7 minutes - 185lb x 3 reps for additional 8 minutes

WOD: Metcon

5 Rounds:

Walking Barbell Lunges - 12 Reps - 90lbs (6 each side)

15 Dips

Sprint 100 yards

COMPLETED

NIGHT TIME WORKOUT:

2 Hours at GymKen - Playing on rings and parallel bars...along with tons of tucks etc.

CFFB 9-13 "off season"

WU: Leg movement + Handstands

WOD Strength - 20 RM Squats x 2 Sets...1st set light, 2nd set hit 20.

95lb x 20 135 x 20 PR - - - finished off with 185lb x 10R

WOD Metcon: AMRAP in 12 Minutes:

5 Reps - 135lb - get weight locked out overhead - anyway (i did split jerks)

7 Cable machine, mimic Med ball wood chops

9 Pushups

Rounds 5 Complete

www.Crossfitfootball.com - New Programming

Off Season

Both Strength and Metcon WOD