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=”New Stuff @ CFSB” open=”false”]Introducing the CrossFit South Bend Members Facebook Group Page

Heather’s Story – Its a marathon, not a sprint

Expanding Open Gym Hours

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Childcare Partnership with CFSB and Free Time Kids Playcare

Wellness Wednesday – Can you have carbs on the paleo diet?

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Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 3.13″ open=”false”]A.

Single Arm Dumbbell Press 4×8-10, rest 2 minutes between sets

score weight range, you can build or stay the same

B.

@ the top of a running clock

Run 60s hard –  10 yard shuttles
rest 5 minutes

For time

15.10.5
Back Squats
Handstand Push Ups

score number of shuttles and time for the workout

Notes:

A.
Start with your weak arm first
This is a press, not a push press

B.
Run Hard, but pay attention to the way you are cutting
For the Back Squats, I’d prefer you picked a weight you can straight set on the first one, these will be pulled from the floor
If you cannot perform handstand push ups, perform 30.20.10 of Push Ups with an appropriate scaling[/x_accordion_item][x_accordion_item title=”Tuesday 3.14″ open=”false”]A.

Power Clean x 2
Every minute on the minute for 10 minutes

Build to a heavy 2 over the course of the 10 minutes

Score heaviest weight

B.

8 Minute Amrap

3 Pull Ups
6 Box Jumps with Step Down
9 American KB Swings

Score number of repetitions

Notes:

A.

If you are unfamiliar with Power Cleans, I’d prefer you work into a lighter 3-5 range of hang power cleans

B.

Pull Up Subs are Ring Rows
Box Jumps, choose a height that is comfortable for you to cycle[/x_accordion_item][x_accordion_item title=”Wednesday 3.15″ open=”false”]A.

Teams of 2

10 Minute Amrap

7 Unbroken Thrusters
7 Burpees over the Bar

rest 5 minutes

10 Minute Amrap

Row 150m
10 Ball Slams

Score rounds + reps separately between the two pieces

Notes:

Aerobic work, so try to keep it lighter and smoother.
Thrusters: Keep to something you can maintain a good position with, plates under heels or simply pulling ROM out of the movement is acceptable if the position is poor.
Burpees: If you have trouble cycling it, I would like No Push Up Burpees.
Row: If we have a ton of people, a few teams will just start on this piece first instead of the thrusters.[/x_accordion_item][x_accordion_item title=”Thursday 3.16″ open=”false”]A.

Push Press 3.3.3.3

Build to a heavy 3

Score heaviest weight

B.

For time

10 Wall Balls
60 Double Unders
20 Wall Balls
40 Double Unders
30 Wall Balls
20 Double Unders

Score time
Notes:

Push Press: If your shoulder position sucks for the Push Press, do a press, if it still sucks – switch to DB Press
Workout: Its possible that the workout for tomorrow will be the DL,WB, ROW, HSPU one, so lets choose something that feels good in the positions here.
Double Unders: The sub is a 1:1 singles to doubles here[/x_accordion_item][x_accordion_item title=”Friday 3.17″ open=”false”]A.

3 Minutes of Deadlifts
30 second transition
3 Minutes of Wall Balls
30 second transition
3 Minutes of Rowing for Calories
30 second transition
3 Minutes of Handstand Push Ups
Notes: Enjoy

Don’t look like shit in the deadlifts, use a weight that would be a hard 15.

Keep to the target on the wall balls

scaling on the hspu is…

HSPU>>Hand release push ups>>Incline Push Ups to varying degrees[/x_accordion_item][x_accordion_item title=”Saturday 3.18″ open=”false”]A.

Team Chipper – Teams of 3, 30 Minute Amrap

20×20 Yard Farmers Walks
150 Double Unders
100 American Kettlebell Swings
50 Burpees[/x_accordion_item][x_accordion_item title=”Sunday 3.19″ open=”false”]A.

Teams of 2-3

3 Rounds Each of

9.6.3

Push Press
Box Jump Overs

Rest while your partners go – hit the rounds hard[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]