CrossFit South Bend

[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”]Introducing Mindfulness Mondays

Amy’s Treat Corner – Super Fun Drinky Time

Next Beginners fundamentals – Begins this week on June 6th! 

8 year anniversary, you are all invited! 

Summer Sports Performance Camp @ CFSB

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!)**

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”Monday 6.5″ open=”false”]FITNESS

A.

4 Rounds

Press x 3-5 @ 31X1
rest 30s
Dumbell Death March x 12
rest 30s
Russian Twists x 16
rest 60s

B.

9 Minute Amrap

3 Deadlifts – heavy
15 Hand Release Push Ups

COMP

A.

4 Rounds

Press + Push Press, 2+Max Reps
rest 30s
Dumbell Death March x 12
rest 30s
Russian Twist x 16
rest 60s

B.

9 Minute Amrap

Power Snatch + Hang Power Snatch + Hang Snatch (1+1+1)
4 Wall Walks

Notes:

Scoring: A, score heaviest weights used for the press sets, and the dumbbell death march weight. B, score rounds +.

Flow: Part A if you are moving smooth through the whole thing will take about 5:00 per round, I want you to build up in weight for the presses for A. Keep the DBDM weight moderate the whole time and work the back position. Part B, there isn’t a ton of skill work we have time for today, so choose deadlifts if you have no idea what a wall  walk or what the complex is.[/x_accordion_item][x_accordion_item title=”Tuesday 6.6″ open=”false”]FITNESS

A.

4 Rounds

Back Squat x 3-5 @ 31X1
rest 20s
Max Strict Pull Ups
rest 3:00

B.

For time

40 Calorie Row
30 Lateral Russian Kettlebell Swings
20 Burpee Box Jumps with SD

C. Optional – if time allows – extra credit – not scored

practice double unders for 5 minutes afterwards to cool down

COMP

A.

4 Rounds

Back Squat 3.3.3.2 @ 30X1
rest 30s
Weighted Pull Up 3.3.3.3
rest 3:00

B.

For time

40 Cal Row
30 Lateral Russian Kettlebell Swings 70/55
20 Burpee Box Jumps 24/20

Notes:

Scoring: A. score back squat weights and number of pull ups or weight for Pull ups. For B, total time.

Flow: Build on the squats and the weighted pull ups, for strict pull ups just get after it, minimum of 3, anything less use a band. Lateral KBS may be unfamiliar, use a weight that makes sense for you.[/x_accordion_item][x_accordion_item title=”Wednesday 6.7″ open=”false”]FITNESS

A.

20  minutes to finish – Warm Up

General Running Warm Up + Thacker Method

B.

Primer for workout

3 Rounds @ the top of a 2:30 starting at the bar

Run 300m
7 Overhead Squats
+
Run 200m
5 Overhead Squats
+
Run 100m
3 Overhead squats

C.

20 minute cap, for time

5 Rounds
300m Run
15 Overhead Squats

COMP

A & B – Same

C.

“Nancy” – 20 minute Cap

5 Rounds
400m Run
15 Overhead Squats 95/65

Notes:

A. Scoring, score time or rounds+reps if you didn’t finish for C.

B. Flow

This workout starts right into the running warm up, then working through the thacker method as much as possible in the remaining time, we will flow through it fast – i’ve posted it below the notes, 20 minutes from the start.

You’ll immediately go into the primer for the wod, @ the top of a 2:30 mark for 3 rounds building to the weight you want to use. this won’t take long. As far as hash marks are concerned for my coaches who don’t read the notes, there is a 50m mark, a 100m mark, and an obvious orange hash line for a 150m but no number.

Snatch
Snatch Position Stretches 3×10 sec
1) Bar on Quads
2) Overhead
3) OHS

A’s
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch to Overhead Squat x3
4) Squatting Quad Squat Snatch x3

B’s: Pause at Start, Knees, Hips
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch to Overhead Squat x3
3) 3 Part Pausing Squat Snatch x3

C’s:
1) 3 Part Pausing Power Snatch/2 Part Pausing Power Snatch/Full Speed Power Snatch x 1
2) 3 Part Pausing Power Snatch to Overhead Squat/2 Part Pausing Power Snatch to Overhead Squat/Full Speed Power Snatch to Overhead Squat x1
3) 3 Part Pausing Squat Snatch/2 Part Pausing Squat Snatch/Full Speed Squat Snatch x 1

[/x_accordion_item][x_accordion_item title=”Thursday 6.8″ open=”false”]FITNESS

A.

Burgener Clean Warm Up

B.

Every 60s for 10 minutes

Deadlift x 2 @ 31X1

C.

Teams of 2

4 Rounds each – 75s to perform

5 Floor Press
Max Ball Slams in time remaining
rest 30s between rounds to transition

D. Optional – if time allows – extra credit – not scored

2x Max effort side plank hold each side, rest 45s between sides

COMP

A. Same

B.

Every 60s for 10 minutes

Power Clean x 2

C. Same

D. Optional – if time allows – extra credit – not scored

2x Max effort side plank hold each side, rest 45s between sides

Notes:

Scoring – score weight that was left on the bar. Score total ball slams between you and your partner and weights used for B.

Flow:

A: Quick 8 minute burgener warm up
B. 10 minutes to build to a weight you’ll be using, then use that weight for the entire 10 minutes, the rule is, you can strip weight off, but you cannot add it back on.
C. If there is a huge disparity in weights for floor press, use a separate bar.[/x_accordion_item][x_accordion_item title=”Friday 6.9″ open=”false”]FITNESS

A.

4 Rounds

Front Squat 2-4 @ 31X1
rest 60s
10 Left Arm Bent Over Rows
10 Right Arm Bent Over Rows
rest 2-3 minutes

B.

For time – 12 Minute Cap

Row 1k
50 Air Squats
30 Jumping Pull Ups

COMP

A.

4 Rounds

Front Squat 2.2.2.1
rest 60s
10 Left Arm Bent Over Rows
10 Right Arm Bent Over Rows
rest 2-3 minutes between

B.

“Jackie”

For time – 12 Minute Cap

Row 1k
50 Thrusters @ 45#
30 Pull Ups

Notes:

Scoring: For A, score weights used in Front Squat, and weight used for Bent Over Row

Flow: both groups build on the Squat, then start moderate to heavy on the bent over rows the whole time, for B, choose something that you can smash through. Use CFO Standard for Jumping Pull Ups.[/x_accordion_item][x_accordion_item title=”8 Year Anniversary Party! Saturday 6.10″ open=”false”]FITNESS

A.

20 Minute Amrap

10 Push Presses
10 Russian Kettlebell Swings
10 Step Ups

COMP

A.

“Jack”

10 Push Presses @ 115/75
10 American Kettlebell Swings @ 1.5/1 pood
10 Box Jump with SD 24/20

Notes:

Score: Rounds + Reps[/x_accordion_item][x_accordion_item title=”Sunday 6.11″ open=”false”]FITNESS AND COMP

A.

30 Minute Amrap

10 Yard Bear Crawl with KB Push (use your OH walk weight)
15 Double Unders
30 Yard Left Arm Overhead walk
30 Yard Right Arm Overhead walk
15 Sit Ups
Jog 100m
10s Handstand Hold or Hollow Rock Hold

Notes:

Flow through @ a conversational pace[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]