CrossFit South Bend

Super awesome job on Saturday, you guys. I love watching you all progress and hit some sa-WEET PRs. Even if you didn’t hit a weight PR, seeing improvement in your technique should feel awesome, and I’ve seen remarkable improvement in all of you guys over the last 3 months! I’m so proud of you all, and I’m happy to call you “my” athletes. 🙂

August will be Mobility Month! We’ll be spending several minutes before/after class each day on mobility, and there may even be some homework occasionally (ugh, I know). As always, I really appreciate any feedback on the class, the programming, the flow of things, etc. Let me know what you think. I know most of your mobility issues, but feel free to comment on specific body parts/muscles/joints you feel need some work and well hit those extra hard.

Mobility:
1) hamstring on ball on box x 3min each side
2) active hamstring stretch x 30sec each side x 8 rounds (2:00 total each side)

A) snatch pull + snatch – 2×2 @ 75, 80, 85%

B) front squat – 12min to work to heavy single, then 2×3 @ 80%

C1) 5 DB bent over row, 5 DB strict press x 3 rounds – rest 1:00 between rounds
C2) tabata side plank hip taps