[eliteaccordion][elitetoggle title="Whats going on this week!"]
April 21st - May 26th Begins our Next CrossFit Kids Class! Email
Amy@crossfitsouthbend.com if you are interested!
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 4.2"]
FIT
WU: Group warm up will include a Deadlift/Power Clean Warm Up
A.
3 Sets, 20 minutes to finish
8-10 Deadlifts @ 31X1
8-10 Dumbell Strict Press @ 2111
30-60s Left Side Plank
30-60s Right Side Plank
B.
Amrap in 10 Minutes
20 Hand Release Push Ups
50 Singles/25 Double Unders
Notes:
Fit A: - all sets working sets, minor build during them
if you can max out the side plank, hold a star plank
Fit B: Mods for push ups, incline push ups > push ups > deficit push ups
COMP
A.
20 Minutes to finish
Power Clean 4x1.1.1, 10s between singles, rest 2-3 minutes between sets
B.
Amrap in 10 minutes
20 Ring Dips
50 Double Unders
Notes:
Comp A: all sets working sets, minor build during them
Comp B: Mods for ring Dips allowed deficit push ups > ring dips
Scoring
A. Score deadlift/power clean weight
B. Score reps
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 4.3"]
A.
90s @ each station for 3 Sets - (18 minutes)
Station 1: 10-12 Left Arm Dumbbell Row @ 20X1
Station 2: 10-12 Right Arm Dumbbell Row @ 20X1
Station 3: 15-20 Goblet Squats
Station 4: 30-60s Hanging Tuck Sit
B.
For time, 8 Minute Cap
Row 500m/400m
50 Wall Balls
Bike 30/25 Cals
Notes:
Fit A: All sets working sets if possible
Modifications for hanging tuck sit > dead bug
COMP
A.
20 minutes to finish
10.10.8.8.6 Bent Over Barbell Row
B.
For time, 8 minute cap
Row 500m/400m
50 Wall Balls 20/14# 10'/9'
Bike 30/25 Cals
Notes:
A. Build, keep the sets hard
B. Get it
Scoring
A. Row Weight
B. Time or finish point in cap.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 4.4"]
FIT
A.
30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch
B.
EMOM 10 Minutes
3-4 Hang Power Snatches
Notes:
B. Keep it fast and smooth, work quality of movement - don't load if it looks bad.
Mods Snatch RDL > Hang Pull > Hang Power Snatch
COMP
A.
30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch
B.
EMOM 10 Minutes
Power Snatch + Hang Snatch
Build to a heavy set of the complex
Notes:
B. Keep it fast and smooth
Score: Snatch Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 4.5"]
FIT
A.
3 Sets, 25 Minutes to finish
8-10 Back Squat
8-10 Dual Arm Landmine Row
20 Landmine Twists
B.
4 Minute BIke/Row
3 Minute Burpee Box Jumps
2 Minute Strict Pull Ups
Notes:
A. try to keep all of the sets challenging
B. Mods for conditioning
No Push Up Burpee Step Ups > BBJs
Ring Rows > Pull Ups
COMP
A.
25 Minutes to finish
Back Squat 5.3.1,5.3.1
B.
4 Minute BIke/Row
3 Minute Burpee Box Jumps 24/20
2 Minute Ring Muscle Ups
Notes:
A. Keep the second 5.3.1 heavier than the 1st.
You'll work to a moderate 5,then 3, then 1...then a heavier 5..then 3...then 1
B. Mods
Chest to Bar Pull Ups > Ring Muscle Ups
Score:
A. back squat weight
B. total reps.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 4.6"]
FIT
A.
On a 15 minute running clock
at the 0,3,6,9,12,15
Deadlift x 3, build
B.
3-4 Sets, 20 Minutes to finish
12-15 Bench Press
10+ Max Heavy Kettlebell Swings
20-30 Abmat Sit Ups
Notes:
A. Try to get to your heaviest set at the 12 mark (think 100% of 3rm) Then beat it at the 15 mark.
B. This is not for time, but for heavy, hard working sets.
COMP
A.
Every 30s for 15 Minutes
Deadlift x 1
B.
3-4 Sets, 20 Minutes to finish
8 Bench Press
12-20 Toes to Bar
20 Alternating KB/DB Snatches
Notes:
A. start with a heavy weight that looks pretty, you can take weight off but you can't put it back on.
There will be a running clock upward, pay attention to your time, you are responsible for it.
B. Not for time, but for heavy, hard working sets.
Scoring
A. DL Weight
B. Bench Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 4.7"]
FIT
A.
23 Minute Amrap, teams of 2
20 Burpee Box Jumps
30 Cal Bike
40 Wall Balls
50 Double Unders
60 Deadlifts
50 Double Unders
40 Wall Balls
30 Cal Bike
**20 Burpee Box Jumps
COMP
A.
For time - 23 Minute Cap
20 Burpee Box Jumps
30 Cal Bike
40 Wall Balls
75 Double Unders
40 Deadlifts 135/95
75 Double Unders
40 Wall Balls
30 Cal Bike
20 Burpee Box Jumps
Score: Reps, or Time.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 4.8"]
FIT & COMP
3:00 Bike @ 50% Effort
3:00 Amrap
15 Hollow Rocks/Dead Bug
50' Bear Crawl
3:00 Row @ 50% Effort
3:00 Amrap
15 Hanging Leg Raises
50' Overhead Walk Left Arm
50' Overhead Walk Right Arm
x 4 sets
Score: No score, move blood.
[/elitetoggle][/eliteaccordion]
