CrossFit South Bend

Throwback picture!!!!

A.

2×10 of each movement

Squat, can be done from racks

Deficit Push Ups, ideally using paralletes

Ring Rows

Single Arm Kettbell RDL

Thruster, pulled from ground

Toes To Bar

Straight Bar Curls, no this isn’t a joke. have some extra weights around to put on the bar during your rest sets of Toes To Bar

Banded Tricep Extensions, neither is this. Get it swolezilla.

Note: You will set up a clock with intervals of 20 seconds on, 60 seconds off. You have 20 seconds to perform your 10 reps then rest 60 seconds. You will do 2 sets at each movement before moving on to the next movement. For example 20sec Squat, Rest 60sec, 20sec Squat, Rest 60sec, then move on to Deficit Push Ups. ITS IMPORTANT THAT YOU START VERY CONSERVATIVE ON THESE WEIGHTS. We will be running this workout each week, and will be asking them to increase the weights, or sets. It is very important that they record these numbers as well. So you shouldn’t have any problems getting your 10 reps in the allotted 20 seconds. For the BW movements if you can’t get 10 reps in the 20 seconds you will just do their best. Total run time will be around 22 minutes.