CrossFit Open 2018

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Click here to register What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open. At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier. [eliteaccordion][elitetoggle title="How Can I Register?"] Click the link below and either log in to an existing account if you've made one in the past years - or - create a New Account. https://games.crossfit.com/register/athlete From there, you are going to add us as your Affiliate. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Schedules"] WOD SCHEDULE FIVE WEEKS - FEB. 22-MARCH 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 REGISTRATION Registration for the Open begins Thursday, Jan. 11, 2018. Registration will end the day of the Open - We will have a separate deadline to get on the team FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up OTHER VALIDATION TIMES: FRIDAY: 12:00pm, FNL @ 5:15 SATURDAY: 11:30am MONDAY: 6:00am, 12:00pm, 4:15pm The validation times are set as such, the time listed is the time you arrive. We expect you and whoever else is there, will be ready 20-30 minutes after the arrival time so that we can coordinate athletes in the most timely way possible. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The CFSB In House Intramural Open Details"] INTRAMURAL OPEN: What is that, and how is it different? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. In 2017, we’ll still have our competitive team, and we will give it a good shot in the Open as a team. But through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Blue Team Mitch Walker for the Orange Team. REGISTRATION AND PRICE The cost to be on a team is nothing, just your registration for the open, thats it. Once you are registered for the Open and on our team, you are in the pot to be drafted onto a team. Look at the registration tab of this post for more info. DRAFT Coaches and members will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes. POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you enter your score in and submit it online before the workout deadline - Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! (Note: if you forget to officially submit your score on the CFO Website, even if you are in the top 3 it will not count!) WORKOUTS In 2018, athletes competing in the Open will have only four days to complete each workout. Look down below at our Validation Schedule to get to understand that better. The Open will have five workouts. Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] CLICK HERE TO PREORDER! Deadline is Feb 1st - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Ways to get your score validated"] Ways you can get validated to put your score in. a. Come into the Friday Night Lights – we will be making a huge deal out of it, and running tons of heats, and having some fun. b. Get validated by a registered judge during one of the listed validation times below VALIDATION TIMES: FRIDAY: 12:00pm, FNL @ 5:15 SATURDAY: 11:30am MONDAY: 6:00am, 12:00pm, 4:15pm The validation times are set as such, the time listed is the time you arrive. We expect you and whoever else is there, will be ready 20-30 minutes after the arrival time so that we can coordinate athletes in the most timely way possible. c. video it and submit your video to CrossFit HQ If none of the times work for you, and you have a time that would work much better for you on a weekly basis, post to comments here, right below. I am not promising that we will then add that validation time, but if we have enough people interested in that specific time, I will entertain it and ask our coaches. Oh, and make sure you submit your scores on time. Or you are S.O.L…Not sure what the submission deadline is? 8:00pm every Monday. Download the app and make it easy on yourself. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]  

2018 01 16

1/15/18-1/21/18

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Monday - 1-15-17

• Snatch - (80% x 1) x 2, 85% x 1, 90% x 1

• Clean & Jerk - (80% x 1) x 2, 85% x 1, 90% x 1

• Front squat - 80% x 2, (85% x 1) x 2

Tuesday - 1-16-17

• Power snatch - (70% x 1) x 5

• Power clean & jerk - (70% x 1) x 5

• Clean Pull - (90% x 2) x 3

3 sets; no rest:

300 m row

15 KB swings

Wednesday - 1-17-17

• Snatch - (80% x 1) x 3

• Clean & Jerk - (80% x 1) x 3

• Snatch Pull - (90% x 2) x 3

Thursday - 1-18-17

• Power snatch - (60% x 1) x 8

• Power clean & jerk -( 60% x 1) x 8

Friday - 1-19-17

Rest Day

Saturday - 1-20-17  (Broadripple!)

• Snatch - max

• Clean & jerk - max

• Front squat - max

Sunday - 1-21-17

Rest Day

2018 01 14

Strength & Conditioning 1.15.18 – 1.19.18

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[eliteaccordion][elitetoggle title="Monday 1.15.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Partial Squats with No Lock Out 5x 10 @65% of last weeks 5RM, on each rep I want you stop a few inches short of lockout and then go right into the next rep Press 7. 7. 7, work up to a heavy 7 for the day Conditioning 4 Sets Single Arm DB Step Ups - 16 reps, alternate hands each round for a total of 2 reps in the right and 2 in the left Dips - 10, add chains if you can easily get your 10 reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Deficit Deadlift 5x5 @80% of last Tuesdays 5RM, I want there to some speed behind these pulls. If the bar is grinding take some weight off. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning 10 Minute AMRAP Forward Sled Drag - 25 yards Reverse Sled Drag - 25 yards Med-Ball to Toes - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Walking Lunge + Teapot 4x25 yards, alternate hands each set to get 2 sets in the right and left hand Slight Incline Bench Press 10. 10. 10. 10. 10, put a 45lb plate under the bench on your head side Conditioning 60 seconds to complete the prescribed calories. You will start at 15 a build by 2s each round, capping out at 23. Assault Bike - 60 seconds to complete, 15. 17. 19. 21. 23 Plate Front Raise - 60 seconds to do 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Starr Shrug 15. 15. 15, if you have strap this is a good time to use them Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 4 Rounds Russian Kettlebell Swings - 20 Static Pillar Hold - 60 seconds, if you can easily complete these throw a plate on your back Hammer Curls - 10 [/elitetoggle][/eliteaccordion]

2018 01 14

Programming 1.15 – 1.21

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] 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!  Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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 1.15"] FIT A. 25 Minutes to complete 3 Sets Back Squat x 8 reps @ 31X1 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) *after the fifth push press, go directly into the walk *build on sets to as heavy as possible B. For time - 13 Minute Cap 40 No Push Up Burpees 40 Weighted Lunges/Walking Lunges 40 V-Ups/Sit Ups 40 Push-ups/Incline Push Ups 40 No Push Up Burpees COMP A. 25 Minutes to complete Three sets of: Back Squat x 8 reps Rest 3 minutes *Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy B. For time - 13 Minute Cap 40 No Push Up Burpees onto 2x45's 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Hand Release Push-ups 40 No Push Up Burpees onto 2x45's *2x45's means two stacked #45 plates Score. A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16"] FIT A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110 Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds Station 3 – L-Sit/Tuck Sit x 20-60 seconds *nose to wall if possible in hs hold *I have a pretty large range in the l/tuck to accomdate B. 3 Sets for time - 13 Minute Cap 30/20 Calories of Rowing 30 American Kettlebell Swings COMP A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps *or 6-8 Muscle Up Transitions Station 2 – Handstand Walk x 10 meters (use partner assist if needed) Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken B. 3 Sets for time - 13 minute Cap 30/20 Calories of Biking 15 Chest to bar/Pull ups 10 Strict Handstand Push-Ups *I will only allow up to 3 mats for your head on the strict Hspu Score A, nothing. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.17"] FIT Warm Up: Clean Skill Work A. 20 Minutes to perform 3 Heavy working sets of the complex below 5 Deadlift 4 Hang Power Cleans 3 Front Squats one set is constituted as the 5+4+3, rest as needed between the sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 10 Burpees COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: 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 *athlete is responsible for keeping the time themselves B. Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Ring Dips Score: A, weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18"] FIT & COMP A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets. B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner work Score: A, reps. B, Weight(s) *Scaling modifications for BSS - Lunges in place, from there, modify height or perform single leg glute bridges. *Post up with knee on a box for the SA DB Row [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19"] FIT A. 21 Minutes to perform 3 Sets Dumbbell Bench Press x 8-10 reps @ 21X1 Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212 *for bent over DB Reverse flies - use small plates, or small DB's B. 5 Sets for time -  15 Minute Cap 15/10 Calorie Row 20 Alternating Single-Arm Dumbbell Snatches COMP A. 15 Minutes to establish a Bench Press 3rm Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set B. 5 Sets for time - 15 minute cap 15/10 Calories of Assault Bike 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) *If we have too many on the bikes, turn into team format where each person much finish 5 sets score: A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CFSB HOLIDAY PARTY! Saturday 1.20"] FIT In teams of two, complete five rounds for time of: Both Partners Complete 50 Singles each 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) *Partners must perform singles together, and may only start kettlebell swings once both are finished. COMP In teams of two, complete five rounds for time of: Both Partners Complete 50 Doubles each 20 Deadlifts (10 each – 225/155 lbs) 30 Pull-Ups (15 each) *Partners must perform doubles together, and may only start deadlifts once both are finished. Score: time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.21"] FIT & COMP   A. 5 Sets Row 30s rest 30s Run 30s rest 30s Bike 30s rest 30s Singles 30s rest 30s B. Full Thacker Warm Up [/elitetoggle][/eliteaccordion]

2018 01 14

Featured Video Play Icon

Intro to Macros

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In this video we give you a basic intro to the concept of macros. First of all, what are macros? -The term "macros" refers to macronutrients. Macronutrients are nutrients that we need in "macro" amounts, typically 1 gram or higher in order to fuel ourselves. These are things like proteins and fats. This is in contrast to micronutrients, which are nutrients we typically need in "micro" amounts like milligram or microgram amounts. These are things Vitamin D, iodine or CoQ10. What are the main macronutrients? -The three main macronutrients are proteins, carbs, and fats. When someone asks, what are your macros what are they asking? -They're asking for the relative balance between protein, carbs, and fat in your diet. Are there any major differences between the three main macros protein, carbs, and fat? -There are many differences, but the main one to consider when balancing macros is that protein and carbs have 4 calories per gram, whereas fat has 9 calories per gram. What are some examples of different macro programs? -Bodybuilding: high protein, high carb, low fat -Ketogenic: moderate protein, very low carb, very high fat What determines your macros? -A lot of it depends on your health status and your goals, and we'll talk about this in more detail in future videos. Should you worry about macros? -In my opinion, they are worth taking into account, but only once you have quality real whole food in place. Worrying about macros when you're eating junk food isn't worth very much.

2018 01 10

Free Costco Paleo Grocery Store Tour

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On February 20th at 6pm CFSB Head Nutrition Coach Robby Gustin will be doing a Paleo Grocery Store Tour at Costco in Mishawaka. In this grocery store tour he’ll talk about the following things:
  • How to save a lot of money on healthy food by shopping at Costco
  • Which types of fruits and vegetables are the best to buy organic
  • How to get the best quality seafood
  • How to shop for healthy fats
  • Quick and easy Paleo meals
  • If you’re going to have chocolate as a treat which type is the best to buy
  • Which drinks you can have besides water on the Paleo diet
  • And much more
We only have 15 spots for the tour so please register with the form below if you plan on coming.

2018 01 09

Weightlifting Programming 1/8/18-1/14/18

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Monday - 1-8-17

• Snatch - 5s x 1r (~80-90%)

• Snatch pull - 4s x 2r

• Pause back squat - 5s x 1r

Aim to add weight to each exercise from what you used last week.

Tuesday - 1-9-17

• Power clean + power jerk - 75%, 80%, 80%+ x 3

• Power snatch + snatch - 75%, 80%, 80%+ x 3

4 sets; no rest:

10 topside plate halfmoons

10 HLR

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.

Wednesday - 1-10-17

• Clean & Jerk - 5s x 1r (~80-90%)

• Clean pull - 4s x 2r

• Front squat - 5s x 1r

Aim to add weight from what you used last week.

Thursday - 1-11-17

• Hang snatch (below knee) - 75% x 2, 80% x 2, (85% x 1) x 3

• Hang clean (below knee) - 75% x 2, 80% x 2, (85% x 1) x 3

• Heaving snatch balance - 4s x 1r; add weight from last wk

3 sets; no rest:

10 1-arm KB swings/side

15 push-ups

Friday - 1-12-17

Rest Day

Saturday - 1-13-17

• Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• C&J - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• Front squat - heavy single; 90% x 1

3 sets; no rest:

5 box jump

15 pull-ups

Sunday - 1-14-17

Rest Day

2018 01 07

Strength & Conditioning 1.08.18 – 1.012.18

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[eliteaccordion][elitetoggle title="Monday 1.08.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 5. 5. 5, work up to a heavy 5 for the day Press 5. 5. 5. 5, work up to a heavy 5 for the day Conditioning 4 Rounds Get Up Sit Up - 5 R/L Rotational Med-Ball Throw - 5 R/L Teapots - 5 R/L [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.09.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3x8 Intermediate Mr. Hammy Deficit Deadlift 5RM, then max reps @80% Barbell Bent Over Rows 3x8 Conditioning 5 Rounds Kettlebell Swings - 60 seconds to complete 30 swings Rest - 60 seconds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Back Squat 5x5 @80% of Monday's 5. I want you to focus on standing up at fast as you can. Remember that percentages are just a guideline, if the bar is moving slow take weight off. Bench Press 5RM, then max reps @80% Conditioning 4 Rounds DB Step Ups - 10 R/L Renegade Rows - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Power Clean Find a 2RM for the day Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 5 Rounds Rotational Ball Slams - 60 seconds to do 10 Assault Bike - 60 seconds Max Calories [/elitetoggle][/eliteaccordion]

2018 01 07

CrossFit Blog Programming 1.8 – 1.14

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Wellness Wednesday: Mari's Story - No More Cankles Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here 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 1.8"] FIT & COMP 30 Minute Amrap 60s Row/Bike 20-30s forearm plank 30 Doubles/Singles 20-30s Active Hang on Bar 15 American Kettlebell Swings 10 Prisoner Tall Kneeling To Standing - alternate legs Score: Don't score it, move some blood and move with intent and quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.9"] FIT Warm Up/Skill Incorporate Kettlebell Windmills A. 20 -25 Minutes to finish 3 Sets of Back Squat x 8-10 reps @ 31X1 Rest 3-5 Minutes b/w *build B. 2 Sets 4 Minute Amrap 20/15 Calorie Row 15 Thrusters/DB Thrusters Max Reps of Burpees in time remaining Rest 4 minutes between sets COMP A. 20-25 Minutes to work to a Back Squat 1rm B. 2 Sets 4 Minute Amrap 30 Calorie Row 15 Thrusters 95/65 Max Reps of Bar-Facing Burpees in time remaining Rest 4 minutes between sets Score: A, weight. B,burpee reps (total) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.10"] Warm Up Incorporate Farmers Carries FIT A. 20 Minutes to finish 3 Sets Dumbbell Shoulder Press x 8-10 reps @ 2111 Pull Ups/Ring Rows x 6-9 @ 2111 *build B. 3 Sets For Time: 15 minute cap 20 Ten Yard Shuttles 30 American/Russian Kettlebell Swings 20 Jumping Pull Ups/Ring Rows COMP A. 12 Minutes to establish a Press 1rm once you have found your Press 1rm then perform... 8 Minutes to finish 2 Sets Push Press x Max Reps @ 80-85% of today’s 1-RM B. “Shuttle Helen” Three rounds for time of: 20 Ten Yard Shuttles 21 American Kettlebell Swings 70/55 12 Pull-Ups Score: A, press weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11"] Warm Up High Hang Snatch, Hang Snatch, OHS work A. 20 Minutes to finish 4 Sets Overhead Squat/Front Squat x 6-8 reps @ 3311 *build B. Four sets for max reps/calories: 30 seconds of Row Rest 30 seconds 30 seconds of Alternating Reverse Lunge Rest 30 seconds 30 seconds of V-Ups COMP A. 20 Minutes to build to a heavy set of the complex High Hang Snatch + Hang Snatch B. Four sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Jumping Lunges Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12"] FIT A. Complete as many rounds and reps as possible in 15 minutes of: 15 Cal Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted 20 Single-Arm KB/DB Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 50 Singles/25 Dbls 40 Push-Ups/Incline Push Ups 20 Wall Balls COMP A. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Bike 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Row 40 Hand Release Push-Ups 20 Wall Balls 20/14 Score: A, reps. B, reps. Notes: Pay attention to quality of the Cossack squats, you don't stay low and grind with these, you'll come up. Keep your heels down. I'll allow up to 4 Mats on Strict Handstand Push Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.13"] FIT In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 American Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on. COMP In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on. Score rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.14"] FIT & COMP 30 Minute Amrap 20 Cal Row 10 Yard Lateral Bear Crawl with Sandbag pull Left 10 Yard Lateral Bear Crawl with Sandbag pull Right 30s Bottom of Squat KB Front Rack Hold [/elitetoggle][/eliteaccordion]  

2018 01 07

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