CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.29"] FIT A. 20 Minute Amrap for quality, build through the sets if possible. Goblet Squat x 6 reps @ 3011 Rest 45 seconds/transition 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds/transition DB/KB Death March x 20 steps @ 2011 Rest 45 seconds/transition B. For time - 8 minute cap 30 Russian Kettlebell Swings 15 Strict Presses 20 Russian Kettlebell Swings 10 Strict Presses 10 Russian Kettlebell Swings 5 Strict Presses Go as heavy as possible on the kettlebell swings and strict presses - its okay if they are broken up. COMP A. 20 minutes to finish the below work Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. 8 Minute Amrap 3 Power Cleans 135/95 3 Strict Handstand Push-Ups 6 Power Cleans 6 Strict Handstand Push Ups 9 Power Cleans 9 Strict Handstand Push Ups 12,12...15,15...continue the ladder upwards within the 8 minutes Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won't be any long skill prior to the comp work today, get in and train if you know the movements. COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start - come prepared to know what you want to make your jumps. If you didn't read this and didn't come prepared for comp - thats on you. If you don't have a 1rm, use your best guess for the sets. I will allow up to 3 mats under your head for strict HSPU [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30"] Don't forget - today is the Free Thyroid Talk with FDN Practitioner Robby FIT A. Every 2 minutes, for 18 minutes (3 sets of each, build): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. Amrap in 12 minutes 8/8 Single Arm DB/KB Thrusters 16 Alternating Box Step Ups 20 Calories of Biking COMP A. 20 minutes to finish 3 sets Back Squat x 6 reps Rest 3 minutes If you know what your weights were for last week, attempt to best it by 5% for all sets - if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard. B. Amrap in 12 minutes 10 Thrusters (95/65 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I'd like them all heavy - if you don't know, you build. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.31"] FIT A. For time - 15 Minute Cap 60 Alternating Reverse Lunges 40 Russian Kettlebell Swings 20 Push-Ups/Incline Push Ups 10 Strict Pull Ups/Ring Rows 80 Singles 10 Strict Pull Ups/Ring Rows 20 Push-Ups 40 Russian Kettlebell Swings 60 Alternating Reverse Lunges B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds COMP A. For time - 15 Minute Cap 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10/5 Bar Muscle-Ups 80 Double Unders 10/5 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A. The 10/5 on Bar muscle ups is set to facilitate a few different groups of people - either bar muscle ups aren't a problem for you (10)- or you are just now getting them (5, in singles more than likely) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.1"] DEADLINE TO ORDER YOUR CROSSFIT OPEN T-SHIRTS IS TONIGHT BY MIDNIGHT!Order your CrossFit Open Shirt here! FIT A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups/Ring Rows COMP A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach if possible for setup) Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.2"] FIT A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010 Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. 3 Sets for time - 15 Minute Cap 20 Ten Yard Down and Backs 10 Strict Hanging Leg Raises 40 Walking Lunges with KBs or DBs COMP A. 18 Minutes to establish Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed *if you don't have a 1rm, build through the 4 sets B. 3 Sets for time - 15 minute cap 20 Ten Yard Down and Backs 20 Toes to Bar 40 Walking Lunges with 55/35 KBs or DBs in each hand Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs - if we have too  many people for lanes, lunge in place. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.3"] Fit & Comp In teams of 5, 30 Minute amrap you can only rotate once everyone has finished Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 DB/KB Push Press Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.4"] FIT & COMP A. Bike 90s rest 90s Row 90s rest 90s Run 90s rest 90s x 3 Sets B. Touch and Go Snatch Skill Work [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] BRING A FRIEND DAY! SATURDAY JANUARY 27th - ALL CROSSFIT CLASSES! Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.22"] FIT A. Every 2 minutes, for 16 minutes (4 Sets of each) Odd Rounds - Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Even Rounds -  Single-Arm Dumbbell Row x 8 reps each @ 2111 B. 12 Minute Amrap 15 Wall Balls 10 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 16 minutes (8 sets): High Hang + Hang Snatch Build over the course of the eight sets. B. 5 Sets for time - 12 minute cap 20 Wall Ball Shots (20/14 lbs to 10′) 5 Squat Snatches (Men 105- 135, Women 75-95) Score: A, Weight(s) B, total reps and weight performed. Notes: I'm giving the comp Squat Snatch movement a weight range to capture a larger amount of people who can perform them - select a weight within the range. You may power snatch it and overhead squat it if need be - but note that if you are an open competitor and intend on doing it RX'd there is a chance that doing that may not be allowed. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.23"] FIT A. Amrap in 15 Min - Teams of 2 - alternate full rounds 10 Single Arm Dumbbell / KB Push Presses - moderate to heavy (5 left, 5 right) 7 Burpees B. 3 Sets -  NFT Ring Rows/Strict Pull Ups x 6-8 reps Accumulate 40s Pillar Landmine Rows x 6-8 reps @ 2111 (Left Arm) Landmine Rows x 6-8 reps @ 2111 (Right Arm) Accumulate 40s Dead Bug COMP A. Amrap in 15 - Teams of 2 - alternate full rounds 5 Shoulder to Overhead 135/95 10 Burpees Over the Barbell B. 3 Sets - NFT Strict Ring Pull-Ups x 6-8 reps Accumulate 40s Pillar Landmine Rows x 6-8 reps @ 2111 (Left Arm) Landmine Rows x 6-8 reps @ 2111 (Right Arm) Accumulate 60s Dead bug Score: A, reps. B, don't score it, work through it for quality. Notes: Build on landmine rows [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.24"] FIT A. Four sets of: Back Squat 6-8 reps @ 31X1 Rest 45 seconds Single Arm Dumbbell Row x 8-10reps each arm rest 45sec Dead Bug x 45-60sec rest 45sec B. 6 Sets - Teams of two, alternating movements 20 Cal Bike 20 Alternating Cossack Squats 10 Strict Hanging Leg Raises or Knee Raises COMP A. Four sets of: Back Squat x 8 reps Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. 6 Sets - Teams of two, alternating movements 20 Cal Row 30 Alternating Cossack Squats 15 Toes to Bar Score: A, back squat weight. B, time or reps in cap. Note this video for Cossack Squats [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.25"] FIT A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold/Box HS Hold x 30-60 seconds Station 3 – L-Sit or Hollow Hold x 30-60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Singles/Double-Unders Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Chest-to-Bar Pull-Ups/Weighted Pull up x 3 reps (goal is to establish a 3-RM by your fourth set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds Score: A, nothing. Just work through for quality. B, calories/reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.26"] FIT A. 25 Minutes to finish 3-4 Sets Split-Stance Romanian Deadlift x 8 reps each leg @ 4011, build Arms only inchworms x 5 reps Bottom’s Up Kettlebell Carry x 25 meters each arm B. Complete as many rounds and reps as possible in 8 minutes of: 10 Calories of Assault Bike (or Rowing) 20 Russian Kettlebell Swings COMP A. Take 20-25 minutes to build to today’s 1-RM Deadlift If you begin to lose positioning or proper mechanics, terminate the set immediately. B. Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 225/155 12 Box Jump-Overs 24/20 Score: A, weight(s) B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY! Saturday 1.27"] FIT Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Pull Ups/6 Ring Rows 6 Hand Release Push Ups 9 Knees to Elbows or Hanging Leg Raises 12 Russian Kettlebell Swings 15 Calories of Rowing COMP Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Biking Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.28"] FIT & COMP   A. Bike 60s rest 60s Row 60s rest 60s Run 60s rest 60s x 3 Sets B. Thacker Warm Up for Clean Clean: General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) A, B, Cs': As: 1) Squatting Quad Muscle Clean x3-5 2) Squatting Quad Power Clean x3 3) Squatting Quad Power Clean TO Front Squat x3 4) Squatting Quad Clean x3 Bs: 1) 3 Part Pausing Power Clean x3 2) 3 Part Pausing Power Clean TO Front Squat x3 3) 3 Part Pausing Clean x3 Cs: 1) 3/2/1 Part Pausing Power Clean TO Full Speed Power Clean 2) 3/2/1 Part Pausing Power Clean TO Front Squat TO Full Speed Power Clean TO Front Squat To Jerk 3) 3/2/1 Part Pausing Clean TO Full Speed Clean To Jerk [/elitetoggle][/eliteaccordion]