CrossFit South Bend

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Summer Sports Performance Camp @ CFSB

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare

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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 5.8″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

3 Rounds
10 Deadlift @ 31X1, rest 30s
10 Single Arm Dumbell Presses each arm @ 31X1 , rest 30s between arms, rest 30s before deadlift

B.

6 Rounds

30s Kettlebell Overhead Hold
20s Rest
30s Russian Kettlebell Swing
20s Rest

COMPETITION

A.

Deadlift 12.10.8 @ 31X1, rest 30s before SAHPC+PP, rest 30s between arms, and 30s before next deadlift set
Single Arm Hang Power Clean + Push Press 8.8.8

B.

6 Rounds

30s Handstand Hold
20s Rest
30s Russian KB Swings 70/55
20s Rest

There is a penalty to be paid at the end of the workout, every time you have to drop from the 30 seconds of handstand holds during the workout, add 5 burpees to a penalty to be pad at the END.

Notes:

Scoring: Score weights for DL and press work on A, Score total KB Swing reps on B.

A. Deadlifts simply stay the same for fitness, but cascade down and get heavier in the comp.

B. 20s is in there for some smooth transition, don’t drop the kettlebell on your head, note the penalty for competition as well.

[/x_accordion_item][x_accordion_item title=”Tuesday 5.9″ open=”false”]Don’t Forget to check in at class today!

FITNESS AND COMP

A.

7 Rounds – each station is performed at the top of a 2 minute mark

Station 1: Back Squat x 8
Station 2: Ring Rows x 10 Hard
Station 3: 60s Plank or FLR on Rings

COMP

B. Optional – Not Coached – If your time allows

20 Turkish Get Ups @ consistent smooth pace

Notes:

A. Score back squat weight(s) You can climb through the rounds but try to start @ a moderate weight. If my coaches have done the math….this is 42 minutes long. So some quick hip warm up, find your ring row scaling, get about 2-3 Squat sets under your belt to figure out where you want to be, then get after it.

Oh, if you are doing FLR on rings, don’t lower the rings…just get a box and raise your feet up.[/x_accordion_item][x_accordion_item title=”Wednesday 5.10″ open=”false”]Don’t Forget to check in at class today!

FITNESS AND COMP

A.

4 Rounds
20 Alternating Iso Glute Bridge Marches
10 Thoracic Rotation in Extended Position each side

B.

3 Minute Max Cal Row directly into

6 Minute Amrap
20 Yard Bear Crawl
30 Double Unders

COMP

3 Minute Max Cal Row directly into

6 minute amrap
60 Yard Bear Crawl
90 Double Unders

Notes:

Score Calories and Rounds separately on part B. Don’t score A…That doesn’t even make sense.

Both Fitness and Comp are the same for A, the difference in part B is the density of the amrap.

[/x_accordion_item][x_accordion_item title=”Thursday 5.11″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

Segmented Clean Deadlift 5.5.5.5.5

B.

Teams of 2 – 5 Rounds Each

10 Floor Presses as heavy as possible
200m Run

COMP

A.

Clean Pull 3.3.3.3.3

B.

Same workout

C. Optional, not coached, if time allows

Perform 20 Quality Russian Dips, use the jerk blocks.

Notes:

Score the clean pull weights, there is a 1 second pause for the segmented position

Alternating Rounds, each person completes 5 rounds.

[/x_accordion_item][x_accordion_item title=”Friday 5.12″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

3 Rounds
10 Dumbell Bent Over Row
Left Side Plank Max
Right Side Plank Max

B.

For Time

100 Lunges
50 Strict Pull Ups

COMP

A.

3 Rounds
10 Dumbell Bent Over Row
12-20 Unbroken Toes to Bar

B.

For time

100 Lunges
50 Strict Pull Ups

Do the entire workout while holding a KB or DB, don’t set it down the entire workout.

Notes:

Score is the DB Row weights, don’t score the other, Score time for B.

For part B, you can break the work up however you’d like![/x_accordion_item][x_accordion_item title=”Saturday 5.13 >> CFSB ANNIVERSARY PARTY!” open=”false”]Don’t Forget to check in at class today!

FITNESS AND COMP

A.

Teams of 2 > Alternating Rounds >> 30 Minute Amrap

Row 500m Each
Run 400m Each
40 Prisoner Step Ups Each

Notes:

Alternate rounds, stay consistent[/x_accordion_item][x_accordion_item title=”Sunday 5.14″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

2 Rounds

1 Minute Rope Climbs
2 Minutes Air Squats
3 Minutes Box Jumps with Step Down
4 Minute amrap of 5 Burpees and 20 Doubles

COMP

A.

2 Rounds

1 Minute of Rope Climbs, if you can do them legless, do them
2 Minutes of Pistols
3 Minutes of Box Jumps with Step Down
4 Minute amrap if 5 burpees and 20 doubles

Notes:

Score is total reps.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]