CrossFit South Bend

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[/x_accordion_item][x_accordion_item title=”Monday 11.21.16″ open=”false”]Monday 11.21.16

A.

15 minutes to establish a Back Squat 5rm

B. Lactic Power

Teams of 6

@ the top of a 60 second mark for 24 minutes

7 Unbroken Hang Power Cleans @ 115/75
Row Max Calories in the time remaining

Notes:

Back Squat is self explanatory

Now the workout…If you don’t have a team of 6, you have a ghost for every person you don’t have on the team. Meaning…no one goes, I want 5 minutes of rest between everyones rounds. So lets say we have a team of 3…

Round 1: Person 1
Round 2: Person 2
Round 3: Person 3
Rounds 4,5,6…just…stare at each other and wait to crush the next round.

You should go hard enough in the 60s so that you feel as though you need the 5 to repeat the same effort, and I would prefer you are consistent from round to round.

If you are not technically sound with the hang power clean, do 10 Kettlebell Swings instead, I am looking for high cycle time here. Looking for energy system training here, not fumbling with technique.[/x_accordion_item][x_accordion_item title=”Tuesday 11.22.16″ open=”false”]Tuesday 11.22.16

A. Lactic Endurance

3 Rounds

20s Push Press
20s Box Jumps 20/15
20s Burpees

rest 3 minutes

3 minute amrap

turkish get ups, rest 15s between arms

rest 3 minutes

repeat entire cycle by 3 (33 minutes total)

Notes: Stick with something you can cycle quickly for the push press, the box jumps are low for a reason, thats not a typo, 20″ for the guys, 4×45’s for the girls (15″) – just don’t eat shit on the box jumps. If you have a hard time cycling burpees, perform no push up burpees.

you’ll rest three, then for 3 minutes do some casual turkish get ups at a light weight, resting 15s between arms.

rest three after that,then repeat the whole.thing.3.rounds…

Be consistent on your scoring from round to round[/x_accordion_item][x_accordion_item title=”Wednesday 11.23.16″ open=”false”]Wednesday 11.23.16

A.

@ the top of a 10 minute mark x 4 Rounds (40 minutes total)

Zero Mark

Heavy 3 Deadlift

3 Minute Mark

60 seconds Max Strict Pull Ups

6 Mark

3 minute amrap

15 Kettlebell Swings
30 Double Unders

Notes:

Automated at the top of a 10 minute mark each time

Heavy 3 means heavy 3, don’t care if you move up as you go, just make each set heavy and pretty.

60s of max strict pull ups, you can switch grips, chin up, pull up, mixed grip…whatever you want. Ring Rows are okay too if you don’t have pull ups.

Hit the three minute amrap smooth.

Oh, and the timer will just reset after a 10 minute mark, be an adult and watch the clock for your start and end times. Empower yourself. You can do this. I believe in your ability to look at a clock.[/x_accordion_item][x_accordion_item title=”Thursday – CLOSED” open=”false”]We may have open gym hours, wait for me to post the night before[/x_accordion_item][x_accordion_item title=”Friday – CLOSED” open=”false”]We may have open gym hours, wait for me to post the night before[/x_accordion_item][x_accordion_item title=”Saturday 11.26.16″ open=”false”]Saturday 11.26.16

A.

Teams of 2

4 minute amrap

18 Kettlebell Snatches
18 Lunges
80 Yard Shuttle

3 minute amrap

15 Kettlebell Snatches
15 Lunges
60 Yard Shuttle

2 minute amrap

12 Kettlebell Snatches
12 Lunges
40 Yard Shuttle

1 minute amrap

9 Kettlebell Snatches
9 Lunges
20 Yard Shuttle

Notes:

This will disappoint whoever doesn’t read the notes then comes in thinking the time is shared. It’s not…

Partner 1 does 4 minutes
Partner 2 does 4 minutes
Partner 1 does 3 minutes
Partner 2 does 3 minutes…so on and so forth.[/x_accordion_item][x_accordion_item title=”Sunday 11.27.16″ open=”false”]Sunday 11.27.16

A.

Hit a max set of unbroken toes to bar

B.

30 Minutes of

20-30% of your ttb volume
4 Turkish Get Ups
50 Yard Farmers Walk
Run 200m
30s FLR
Row 250m

Notes:

yep, just doing to get in some ttb volume and some flow work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]