Monday 4-18-16

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Warm-up: Burgener warm-up for snatch A.  Snatch - work up to 80-85% in 25min. Take note of any mobility problems you're having and start developing a plan to improve them before Saturday. B.  2 front squats + 1 jerk - 1 set every 2:00 x 5 rounds (we last did this in 3/14. Try to beat your old heaviest set!) C. 100 butterfly sit-ups for time

Friday, 4.15.16

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Sprints

Complete 4-7 Sprints:

20 yd – 40 yd – 20 yd Shuttle

*Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point. *Rest as needed. Discontinue after efforts drop below 95% of your fastest time.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

Overhead Squat 3, 3, 3, 3 Chin Ups 3 x Max Reps

Thursday, 4.14.16

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×8 each Close Grip Bench Press 4×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete as many rounds as possible in 12 minutes: Power Cleans @ 75% of body weight – 5 reps Inch Worms - 3 reps

Wednesday 4-13-16

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Warm-up: prone PVC press, snatch balance skill work A.  Snatch balance heavy single in 15min, then 4x2 snatches at that weight B.  20min EMOM: odd minutes perform 2 back squats @75% of 1RM. Even minutes perform 4 right and 4 left KB teapots C. 1 round every 3:00 x 4 rounds -- 5 right KB BO row, 5 right KB PP, right arm 10yd forward + 10yd backward waiter's walk, 5 left KB BO row, 5 left KB PP, left arm 10yd forward + 10yd backward waiter's walk

URGENT MESSAGE TO STUDENTS

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It's hard to believe it's that time again, where most of you have to depart for the summer or I hate to admit, some of you will be graduating and leaving us forever 😩. So wherever you fall, remember to email amy@crossfitsouthbend.com And give a 15 day notice :).   We will miss you all and congratulations to all those graduating!!! p.s. If you're putting your membership on hold, please give the dates of your last day here and date of expected return: EX: May 8- Aug 8  

Mobility Class Canceled

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Hey all! It looks like we will be dropping the Mobility Class, if we see that interest picks up in the future we will consider putting it back on. If you'd still like to get some mobility going, just keep an eye on the blog and we will be occasionally offering up some mobility workshops from time to time. Or if you have some issues you need to work through, you can click here to get a 30 or 60 minute personal training session with one of us to get some mobility done.  

Tuesday, 4.12.16

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Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2 *** These are all meant to be done at the same weight

Conditioning

Complete 6 rounds for time:

KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shutte (10 yds out and back) *For KB Swing, go AHAP. If you have access to more than 2 pood, use it.

What Services Does Optimal Health Chiropractic Offer?

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