CrossFit South Bend

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.3"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Sets 1-5 5 Snatch RDL *Focus on the positions Sets 6-10 5 Overhead Squats @3211 *choose a weight you can pull from floor B. EMOM x 4 Sets (12 Min) 1: 45s Max DB/KB Snatches *Alternating/moderate to light weight 2: 45s Max Plank on Forearms 3: 45s Max Singles/Doubles COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Snatch Lift Off w/ pause above knee Even Rounds 1 Power Snatch *take 3 seconds to get to the knee 1 Hang Power Snatch 1 Hang Snatch 1 Overhead Squat B. EMOM x 4 Sets (12 Min) 1: 8 KB Snatch/arm *not alternating 70/45 2: 45-60s Ring Plank 3: 35-50 Double Unders Score: A. Heaviest Weight B. Weight for Snatches and Total Double Unders Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.4"] FIT A. E90s x 10 (15 Min) Odd Rounds 30s Max Rep Strict Ring Row Even Rounds 8 Single Arm DB/KB Push Press/arm B. 3 Sets; note the UB in the range 9-12 UB Push Ups 10/8 Cal Bike 9-12 UB Ring Rows 12 Straight Legged Sit Ups rest 2 minutes between sets COMP A. E90s x 10 (15 Min) Odd Rounds 20s Max Rep Strict Chest To Bar Pull Ups Even Rounds 8 Heavy Push Press; build slightly across sets *pulled from floor B. 3 Sets; note the UB in the range 9-12 UB Clapping Push Ups 12/10 Cal Bike 9-12 UB Kipping Pull Ups 12 Straight Legged Sit Ups rest 2 minutes between sets Score/Notes A. # of pulls, weight for PP B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.5"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Rounds 1-5 5 Barbell RDL *focus on positions Rounds 6-10 5 Front Squats @3211 *choose a weight you can pull from the floor B. AMRAP IN 12 MIN *Grind 12 Russian KB Swings *Heavy 20m Forward Bear Crawl 8/leg Alternating Goblet Reverse Lunges 8 Modified Toes to Bar COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Clean Lift Off w/ pause above knee Even Rounds 1 Power Clean *take 3 seconds to get to the knee 1 Hang Power Clean 1 Hang Clean 1 Front Squat B. AMRAP IN 12 MIN *Grind 8 Dual KB Clean 55/35 20m Forward Bear Crawl 8/leg Alternating Dual KB Reverse Lunges 55/35 8 Toes to Bar Score: A. Heaviest Weight B. Weight Used for KB work Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.6"] FIT A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 20m Reverse Bear Crawl rest 90s B. 3 Sets 10 Ring Rows w/1 second pause at top rest 30s 10 Plank Walk outs rest 30s 10 Reverse Snow Angels rest 30s COMP A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 5-10m handstand Walk *you get one drop here, if you drop a second time in the 5-10, call it for that round rest 90s B. 3 Sets for QUALITY 10 Ring Rows w/ 1 second pause at top rest 30s 3 Wall Walks w/2 second pause at top rest 30s 10 Reverse Snow Angels rest 30s Score: A. Row weight / Bench Weight B. No Score, for quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.7"] FIT A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 No Push Up Burpees Air Squats/Goblet Squats *UB Sets *50 Single Unders 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 16 American KB Swings 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets COMP A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 Burpees Wall Balls 20/14 *50 Double Under Cash Out 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets Score: A. Time you finished each round in B. Rounds + Reps each round Notes: A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp...don't do it. If you are doing Comp, you are doing those weights as well. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.8"] FIT & COMP Christmas Workout Series #1 Surprise Workout [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.9"] FIT A. Grind 18 Minute Amrap 40m Reverse Sled Drag 10 Incline Push Ups @ 2020 10 Bent Over DB/KB Row 10 Straight Legged Sit Ups 20s Pike HS Hold or 40s Plank COMP 18 Minute Amrap 40m Reverse Sled Drag 5 Renegade Rows 5 Strict Toes to Bar 20s Wall Facing HS Hold [/elitetoggle][/eliteaccordion]