CrossFit South Bend

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”CLICK ME FOR NEW THINGS!” open=”false”]***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***

Thank you! – CrossFit Open Wrap Up, and a Huge Thank you

Free! – FREE SNATCH CLINIC TICKET SWEEPSTAKES

Kids Class Off Days – Click here for a couple cancelled dates

Optimal Health Chiropractic coming to CFSB – April 16th

April Fundamentals Begins this week! – Click for details

CFSB Wellness Wednesday – How to get a better night’s sleep TONIGHT

Early Bird Special – Snatch Clinic with CrossFit Weightlifting HQ Coach Aileen Wu

16.4 and 16.5 Pictures are Up here!

SAVE THE DATE: Click here for details on our 7 Year Anniversary Party![/x_accordion_item][x_accordion_item title=”Monday 3.4.16″ open=”false”]Monday 4.4.16

A.

15 – 20 Minutes to find Tempo Bench 3rm

B.

Teams of 3 – 4 Rounds – Not For Time

20 Yard Walking Dumbbell Lunge as heavy as possible(10 yards out, 10 yards back)

Immediately transition into a

100 Yard Shuttle Sprint (1o yards out, 10 yards back x 5)

NOTES:

Tempo Bench: This is 3 down, 2 seconds at the chest, fast up, 1 second pause at the top.

Wod: Although this is not for time, perform these rounds as fast as possible, and go heavy.[/x_accordion_item][x_accordion_item title=”Tuesday 3.5.16″ open=”false”]Tuesday 3.5.16

A.

Coaches Choice – 15 Minutes of Jerk Skill Practice and Footwork

B.

4 Rounds

At the top of every other 3 minute mark, perform

3 x 20 Yard Plate Pushes (10 Yards down, 10 Yards back)

20 Push Ups

Max Strict Pull Ups in the time remaining

Rest 3:00 between rounds

Notes:

Jerk Skill Work: Don’t be afraid to get some weight going with the skill work (coaches)

Scale accordingly so that you get into the strict pulls ups – any grip is acceptable, but we want a vertical pull – so no ring rows.[/x_accordion_item][x_accordion_item title=”Wednesday 3.6.16″ open=”false”]Wednesday 3.6.16

A.

40 Minute Aerobic Amrap

300m Row

Bottoms Up Kettlebell Walk  – 20 Yards Right, 20 Yards Left (10 yards out, 10 yards back)

50 Jump Rope Singles

30 Second Static Side Pillar Hold

20 Mountain Climbers (Left/Right = 1)

5 Yard Banded Lateral Walk Out and Back x 2

Notes:

This is some around the world aerobic conditioning, find a pace you can settle into and keep throughout the entire workout. Take a look at the clock and watch your split times, or actually get a watch and time them out, keep to a consistent, breathing pace.

The warm up should be simple and short, you shouldn’t need much of any kind of warm up for a simple aerobic workout like this.[/x_accordion_item][x_accordion_item title=”Thursday 3.7.16″ open=”false”]Thursday 3.7.16

A.

15-20 Minutes to find Squat 2rm

B.

10 Minute Amrap

Max Unbroken Chest to Bar Pull Ups

Every time you break, run 200m

Notes:

Squat: Next week is testing week, so what I need from you here is to find something that is solid, deep, and fast out of the bottom that you can use as a marker for what to aim for on your 1rm next week.

Wod: Try not to go to complete failure on the pull ups here each time, stop a few short so you don’t absolutely destroy your arms for days.[/x_accordion_item][x_accordion_item title=”Friday 3.8.16″ open=”false”]

Friday 3.8.16

A.

Power Snatch + Overhead Squat (1+2)

B.

5 Rounds

10 Get Up Sit Ups (Jeff Martone’s Variation, off to the side posting to hand)

10 Weighted Glute Bridges

Notes:

PS + OHS complex: If flexibility allows, you may full snatch the first one.

I Linked the appropriate Get Up Sit Up I’d like from Jeff Martone (there are many variations for different purposes)

As for weighted glute bridge – click here get a KB or weight, get it on your hips, and squeeze at the top for a solid 1 count.

Perform this wod at a smooth pace, don’t race through it and ruin the integrity of the movement.[/x_accordion_item][x_accordion_item title=”Saturday 3.9.16″ open=”false”]Saturday 3.9.16

A.

20 Minutes to find Full Snatch 1rm

B.

25 Reps for time at 77% of your Snatch 1rm for the day

Note: lets get after it, oh, and these are full snatches[/x_accordion_item][x_accordion_item title=”Sunday 3.10.16″ open=”false”]Sunday 3.10.16

A.

Teams of 2 – One Person Works at a time – Amrap in 22 minutes

50 Thrusters 75/55

50 Bar Over Burpees

40 Thrusters 95/65

40 Bar Over Burpees

30 Thrusters 115/85

30 Bar Over Burpees

20 Thrusters 135/95

20 Bar Over Burpees

10 Thrusters 155/106

Max Burpees over Bar in time remaining.

Notes: This is exactly what it sounds like.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]