Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Deadlift 5 RM
Conditioning
10 Rounds Standing Teapot – 10 reps (5 RT/ 5 LT) Kettlebell Swing – 10 reps
2017 03 20
2017 03 20
A. Snatch (Max 95% if you go up) -
70%, 75%, 80%, 85%, 90%, 95% x 1
B. Clean & Jerk (Max 95% if you go up)-
(3sec hold in split, 3sec hold after recovery)
70%, 75%, 80%, 85%, 90%, 90% x 1+1
C. Pause Front Squat + Jerk Dip Squat -
70%, 75%, 80% x 2+2 (4 sets)
D. Weighted Planks -3x 30-60sec
2017 03 20
A. Block Snatch (knee)
70%, 75%, 80% x 5x2
B. Snatch Pull -
105% 3x3
C. Front Squat (% of RM) (NO MISSES)
NO MISSES-3RM
85%x3 (no misses)
90%x3 (n0 misses)
80%x Max reps (no misses)
D. V Ups 3x 15-20
2017 03 20
You guys were all awesome during the new open gym hours, we will be keeping the new schedule!
Check it out here http://crossfitsouthbend.com/schedule/
2017 03 20
A. Power Jerk + Jerk- (5 sec hold OH on last rep)
70%, 75%, 80%, 85% x 1+1 (5 sets)
B. Push Press BNK + Push Press -
70%, 75%, 80% x 3+2 (3 sets)
C. Walking Lunges 3x 12 each leg
D. 1- Crunches 3x max
2- 2 arm DB OH Carry x 3
2017 03 20
A. Snatch High Pull + Snatch from Power Position -
70% , 75%, 80% x 1+1 x 4 sets
B. Drop Snatch (% of snatch) - 55% 5x2
C. SLDL (% of BS) - 60% 3x5
D.1 Weighted Planks - 3x30s max
2. 1 Arm Farmers Walk 3x50m
2017 03 20
A. Clean & Jerk -2(1+1) hold last jerk 5 sec. OH
70% , 75%, 80% x 2(1+1) x 4 sets
B. Clean Pull - 105%x 3x3
C. Back Squat - 2 sets each
75%x3
75%x6
75%x9
D. Weighted Sit- ups 3x 10-15
2017 03 20
Amateur
Back Squat 3×5, Add 5 pounds to whatever you did last time.
Press 3×5, Add 2.5 pounds to whatever you did last time.
Collegiate
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT)
Bench 7 RM, 1 x max reps @ 80% of 7 RM
Conditioning
Hands out Feet Up Inch Worms – 50 reps Ball Slams – 100 reps *This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible. *The reps can be broken into any combination of sets and reps.
2017 03 19
[cs_content][cs_section parallax="false" 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"]New Facebook Page: Introducing the CrossFit South Bend Members Facebook Group Page
Open Gym: Expanding Open Gym Hours
Kales taste like feet! Or does it?
Coach Robby in BoxPro Magazine
Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare
***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!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 3.20" open="false"]A. CP
Thruster 3.3.3
15 minutes to find a heavy thruster from a rack
Score is weight
B. CP
For time
21 Thrusters @ 95/65
50 Double Unders
15 Thrusters
50 Double Unders
9 Thrusters
50 Double Unders
Score is time
Notes:
A.
*Use a rack, keep it smooth
*If you cannot perform a thruster due to rack position, front squat - modify rack position if needed.
B.
*These are pulled from the floor
*Double Under Scaling is:
Straight Set 50? do it rx'd
Fumble through 20 in a reasonable amount of time? do 21.15.9 of doubles
Have trouble with 1-5 doubles? do singles 1:1[/x_accordion_item][x_accordion_item title="Tuesday 3.21" open="false"]A. CP
Push Press 3.2.1
15 Minutes to work up to a heavy single, pass through a 3 and a 2 on your way up.
Score is weight for all three
B. CP
3 Rounds - 3 minute amrap
3 Pull Ups
6 Ring Dips
9 American Kettlebell Swings
rest 3 minutes
score is reps separately per round
Notes:
A.
*These are, from a rack - if you are going nasty heavy and are used to it, use the jerk blocks if they are available.
B.
*Choose a scaling that keeps you moving through, its CP so I don't mind it being broken up.
*Pull Ups? Scaling is either kipping, strict, or banded pull ups as we are using the rings for the dips.
*Dips? If you cannot perform ring dips, either so seated bench dips or varying degrees of incline push ups.[/x_accordion_item][x_accordion_item title="Wednesday 3.22" open="false"]A. CP
Power Clean x 2
Every 90s for 8 Rounds. Build to a 2 over the course of the 12 minutes.
Score is weight
B. CP
For time
10.9.8.7.6.5.4.3.2.1
Power Cleans 115/85
Burpees Over the Bar
score is time
Notes:
A.
*If you are newer, our coaches will be pulling your range of motion back to something agreeable, and upping the volume, a few examples, it may look like this depending on your skill level
Every 90s perform Power Clean x 2
Every 90s perform Hang Power Clean x 3-4
Every 90s perform Hang Muscle Clean x 3-4
Every 90s perform Romanian Deadlift x 4
Ideally during the warm up, you will have passed through these ranges and have somewhat of an understanding of where you sit.
B.
Whatever you felt very competent performing for part A, you will perform the same scaling for part B.Up to the coaches digression, if they want to give you Kettlebell Swings to work hip extension in lieu of power cleans/scalings to get the dose response, so be it.[/x_accordion_item][x_accordion_item title="Thursday 3.23" open="false"]A. Aerobic
2 Rounds
Row 3 minutes for calories
rest 3 minutes
Run 3 minutes - 10 yard shuttles
rest 3 minutes
Step Ups 3 minutes 24/20
rest 3 minutes
Score is calories/shuttles/step ups separately per round.
Notes:
Looking for consistency in repetitions and movement here.[/x_accordion_item][x_accordion_item title="Friday 3.24" open="false"]A.
20 Minute Amrap
9 Thrusters 95/65
35 Doubles
Notes:
WOOoOOOooOoOOooO. Get some.[/x_accordion_item][x_accordion_item title="Saturday 3.25" open="false"]A.
5 Rounds - Teams of 2
400m Run
20 Deadlifts (10 each)
30 Pull Ups (15 each)
Notes:
Teams of 2, get after it![/x_accordion_item][x_accordion_item title="Sunday 3.26" open="false"]A.
40 Minute Amrap
1000m Row
20 One Arm Kb Swings (10l, 10r)
20 Lemon Squeezes
20 Step Ups with KB (10l, 10r)
30s Tuck Sit Hang
20 KB Sumo Deadlifts
50 Yard Overhead KB Carry Left Arm
50 Yard Overhead KB Carry Right Arm[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 03 19