CrossFit South Bend

[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things to read for this week”]Last week was a testing week, and on account of that, we will be deloading Monday – Friday of this week.

Deloading 101: What is a Deload and how do you do it? – Breaking Muscle

How to properly Deload – EliteFTS

[/accordion_item][accordion_item title=”Monday 6.15.15 Deload Week”]Monday 6.15.15

3 Rounds

5 Squat @50% 1RM/ 60% 5RM

3 Box Jumps

5 Squat @55% 1RM/ 65% 1RM

10 Lateral Hops over parallettes

5 Squat @60% 1RM/ 70%1RM

3 Burpees

Rest 3 minutes[/accordion_item][accordion_item title=”Tuesday 6.16.15 Deload Week”]Tuesday 6.16.15

3 Rounds

5 Push Press @50% 1RM/ 60% 5RM

8 Plyo Push Ups, doing a push up on a single plate and then laterally

transition into another push up.

5 Push Press @55% 1RM/ 65% 1RM

1-3 Wall Walks

5 Push Press @60% 1RM/ 70%1RM

10 Banded Tricep Extensions

Rest 3 minutes[/accordion_item][accordion_item title=”Wednesday 6.17.15 Deload Week”]Wednesday 6.17.15

A.

5-8 min: Parallette Shoot Throughs

B.

Full Thacker Method

C.

EMOM X10

3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM

10 Double Unders

D.

Extra Credit

Pick One or Any Combination of the following movements, and just move at a

steady pace for 10-20 minutes.

Weighted Walk

Rowing

Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title=”Thursday 6.18.15 Deload Week”]Thursday 6.18.15

3 Rounds

5 Bench Press @50% 1RM/ 60% 5RM

8 Dynamic Push Ups, doing a push up in between and explosively

transitioning to the top of the two plates.

5 Bench Press @55% 1RM/ 65% 1RM

10 Dynamic Med Ball Toss

5 Bench Press @60% 1RM/ 70%1RM

10 Seated Med Ball Toss

Rest 3 minutes[/accordion_item][accordion_item title=”Friday 6.19.15 Deload Week”]Friday 6.19.15

A.

Ninja Get Up Series

Ninja Get Up

Ninja Get + Box Jump

Ninja Get Up + Lunge

Ninja Get Up + Lunge + Step up

B.

Every 30 seconds for 15 Minutes
1 Deadlift @ 55-60% 1RM/ 65-70% 5RM

C.

Extra Credit
100 30″ Elevated Push Ups
Every time you break perform 10 Hammer Curls[/accordion_item][accordion_item title=”Saturday 6.20.15″]Saturday 6.19.15

5 Rounds, 3 minutes on 1 min off

10 Kettlebell Swings

10 Goblet Squat

10 No Push Up Burpees

*** in teams of 2 alternating back and forth for each movement. For example

P1 does 10 KB Swings, P2 does 10 Goblet Squat, P1 does No Push Up Burpees,

etc. Each partner is responsible for the block of 10 reps of each movement.[/accordion_item][accordion_item title=”Sunday 6.21.15″]Sunday 6.21.15

A.

15 minutes to find 1rm Power Clean

B.

30 Power Cleans at 80% of 1rm

40 Toes to Bar

50 Calorie Row

Note time after each segment[/accordion_item][/accordion][/vc_column][/vc_row]