CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on this week!"] We have a Reboot Challenge starting this week! https://crossfitsouthbend.com/SQ-18094/fitness-challenge/ Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 8.6"] FIT A. 3 Sets; 20m cap Standing DB Press; @20X1; 6-8 reps/arm, rest 60s Ring Row; @20X1; 5-8 reps, rest 60s Bent Hollow Hold;45-75s, rest 60s B. 15 Minute Amrap 10 Alternating DB/KB Snatches 30 Singles 5 DB/KB Push Press/arm 100m Run 6 No Push Up Burpees Over Bar 30s Bike @ moderate pace COMP A. 3 Sets; 20m cap Standing Filly Press; @20X1; x3-6 reps/arm, rest 60s Strict Pronated Pull Up; @21X1; x3-6 reps, rest 60s Wall Deadbug;30-60s, rest 60s *add weight to the pull up if you can keep the tempo B. 15 Minute Amrap Row 30s - tough 8 Hang Power Clean + Shoulder to Overhead *moderate 45 Doubles 8 Burpee Box Jump Overs 200m run Score: A. write this in your own journal for progression purposes B. Rounds + Reps Notes: *do your best to remember what you did last week and progress it to make it more difficult - for instance... If the ring row last week to this week was: Last week: Ring Row; @20X2; 8-10 reps, rest 60s This week: Ring Row; @20X1; 5-8 reps, rest 60s Less time under tension and less reps should allow you to move forward in difficulty. Mvmt: Bent Hollow Hold: https://www.youtube.com/watch?v=uKGd8kv7Qzo Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g Wall Deadbug: https://www.youtube.com/watch?v=WDpLJFXkPz0 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.7"] FIT A. Back Squat; 18 min cap @ 32X1; 4x3-5, rest 2-3m between sets B. 4 Sets; 25 min capl; for quality Dumbbell Cross Body RDL; 3111; 6-8/leg Side Plank Rotations; controlled; x6/side Tall Box Jump; x5; build Bike 60s; build each round rest 90s COMP A. Back Squat; 18 min cap @ 32X1; 5.3.3.2 ; rest 2-3 minutes between B. 4 Sets; 25 min cap Power Snatch + Hang Power Snatch + Hang Snatch + Overhead Squat; 1+1+1+1; build Single Leg Cross Body RDL; @3111; 4-6/leg Star Plank;30s hold/side Bike 60s; build each round rest 90s *choose a weight you can go unbroken in the complex Score: A. Heaviest weight and F/C C. write this in your own journal for progression purposes Mvmts: DB Cross Body RDL: https://www.youtube.com/watch?v=7xiezhBwR0Q Side plank rotations: https://www.youtube.com/watch?v=eEojhtdzew0 SL Cross Body RDL: https://www.youtube.com/watch?v=yRCGDGT993w Tall Box Jump: https://www.youtube.com/watch?v=5_ABYEP7Bqw [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 8.8"] FIT A. 3 sets; 20 min cap Bench Press @20X1; 3-6 reps, rest 60s Dual Bent Over DB Row @31X2; 3-6 reps, rest 60s Forearm Plank; 30-45s; rest 60s *put a weight on your back if the planks are easy B. 12 minute Amrap 10 Hanging Knee Raises 10 Push Ups/Incline Push Ups 10 Air Squats C. Optional: To be done on your own 8 min for quality 5 Legs only inchworms 5 Hands Only Inchworms 30s Overhead Dual DB Hold - tough COMP A. 3 sets; 20 min cap Bench Press @2121; 4-6 reps, rest 60s Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s Weighted Plank; 30-45s; rest 60s B. 12 minute amrap 15 Toes to Bar 15 Hand Release Push Ups 15 Air Squats C. Optional: To be done on your own 8 min for quality 5 Rower Pike Ups 2 Wall Walks 30s Handstand hold at last wall walk Score: A. write this in your own journal for progression purposes B. Rounds + Reps C. Don't score it - move through with quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.9"] FIT A. Front Squat; 18 minute cap @3231; 3x3-5 reps, rest 2-3 minutes between B. 3 Sets - NFT/Grind 30m Reverse Sled Drag *tough 6 Split Squats/leg; @2011 50 Jump Rope singles 20m Bear Crawl COMP A. Front Squat; 18 minute cap @3231;4.3.2 reps, rest 2-3 minutes between B. 3 Sets - NFT/Grind 30m Reverse Sled Drag *tough 6 Split Squats/leg; @2011 50 Double Unders 20m DB Bear Crawl Score: A. Front Squat weight B. Don't write, just dial it in and grind [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.10"] FIT A. 4 Sets; 20 min cap Ring Rows @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s B. 4 Sets; 16 min cap 5 Tall Box Jumps 8 Russian KB Swings *tough 15 Straight Legged Abmat Sit Ups Bike 60s; build through the sets rest 60s COMP A. 4 Sets; 20 min cap Ring Rows @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s C. 4 Sets; 16 min cap 3 UB Power Clean + Jerk; tough 45-60s Hollow Hold Bike 60s; build through the sets rest 60s Score: Just keep track of your numbers and progressions for your own purposes Mvmts: Half Kneeling Landmine Press: https://www.youtube.com/watch?v=R4kzyoUPvoY Straight legged sit ups: https://www.youtube.com/watch?v=8pBsG75at6Q [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 8.11"] FIT A. 8 Minutes to build to a tough Goblet Squat 5 @30X1 B. 3:00 to perform 200m Run 10 UB Goblet Squats *moderate rest 90s x 5 sets COMP A. 8 Minutes to build to a Full Snatch tough single for the day B. 3:00 to perform 300m Run 10 UB Overhead Squats *moderate rest 90s x 5 sets Notes: *Dial this in so that you can build in pacing through the sets, if you feel good halfway you may build on weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 8.12"] FIT & COMP Low back pain recovery workout This recovery workout is near and dear to me. As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you're stretching. Later in the series we will get more in depth into breathing as well. 1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold 2. Box Pigeon (figure 4) x 10 each side 3. Deep Lunge Stretch x 10 each side 4. Cat-Camel x 10 5. Quadruped Plank x 20-30 seconds 6. Modified Pigeon x 45 sec per side x 2 Hip Flexor Recovery/Prehab All the best, Teddy [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on this week!"] Bring A Friend Day July 21st! THIS WEEK! THE PR Link is up this week! I'll be doing a giveaway for a gift card! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 7.16"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. FIT & COMP Built in WU today 3 Sets NFT - 10 min cap 10 Barbell Back Squat 10 Lateral Banded Walks/Side 10 Ring Rows B. @ the top of a 2 minute mark Back Squat x 5 Back Squat x 5 Back Squat x 3 Back Squat x 2 Back Squat x 2 Back Squat x 1 Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Back Squat x 1 Back Squat x 1 Back Squat x 1 Build over the course of the sets C. 5 Minutes Max Reps Ring Rows two scores 1. First set is an unbroken max reps set 2. Total pull ups within the 5 minutes COMP A. See Fit & Comp WU B. @ the top of a 2 minute mark Back Squat x 5 @ 55% Back Squat x 5 @ 65% Back Squat x 3 @ 75% Back Squat x 2 @ 85% Back Squat x 2 @ 90% Back Squat x 1 @ 95% rest another 2 minute cycle after this last cycle, then perform @ the top of a 3 minute mark Back Squat x 1 @ 101-105% Back Squat x 1 @ 101-105%+ Back Squat x 1 @ 101-105%+ C. 5 Minutes Max Reps Strict Pronated Pull Ups (no band) Score: B. BS Weight, C.two scores = 1. First set is an unbroken max reps set 2. Total ring rows/pull ups within the 5 minutes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.17"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. FIT & COMP - built in w/u today 3 Sets - 10 min cap 5 Barbell Power Cleans/HPC or 8 Kettlebell Swings working on fast hips 30sec Plank on Elbows 20m Bear Crawl - high hip, lower shoulder B. Every 2 minutes, for 20 minutes (10 sets): Hang Power Clean x 3 build *If Hang Power Cleans are new to you, see the notes section below C. @ the top of a 2 minute mark Bench Press x 5 Bench Press x 3 Bench Press x 2 Bench Press x 2 Bench Press x 1 Rest another 2 minute cycle after this last single, then perform Immediately into @ the top of a 3 minute mark Bench Press x 1 Bench Press x 1 Bench Press x 1 Build over the course of the sets COMP A. See FIT & COMP W/U B. 20 Minutes to finish Power Clean x 1 Loading per set (by %): 65, 75, 80, 85, 90, 93, 96, 99, 101, 101+ C. @ the top of a 2 minute mark Bench Press x 5 @ 65% Bench Press x 3 @ 75% Bench Press x 2 @ 85% Bench Press x 2 @ 90% Bench Press x 1 @ 95% Rest another 2 minute cycle after this last single, then perform Immediately into @ the top of a 3 minute mark Bench Press x 1 @ 101-105% Bench Press x 1 @ 101-105%+ Bench Press x 1 @ 101-105%+ Score: B. PC Weight C. BP Weight Notes: Fit B: If hang power cleans are new to you, we don't need to test them. Perform Every 2 minutes for 20 minutes (10 sets) Odd Rounds: 20 Kettbell Swings, tough Even Rounds: 20 Ab Mat Sit Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 7.18"] A. Fit & Comp 30 Minute Amrap 10m Bear Crawl * High Hip low shoulder 30 Double Unders/Singles 10 Alternating Step Ups 24/20 Run 200m Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 7.19"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. Built in WU today 3 Sets NFT - 12 min cap 10 Front Squats 10 Lateral Banded Walks/Side 10 Ring Rows B. @ the top of a 2 minute mark Front Squat x 5 Front Squat x 5 Front Squat x 3 Front Squat x 2 Front Squat x 2 Front Squat x 1 Rest 2 minutes after last single, then perform @ the top of a 3 minute mark Front Squat x 1 Front Squat x 1 Front Squat x 1 Build over the course of the sets C. Bike 60s for Max Calories COMP A. Built in WU today 3 Sets NFT - 12 min cap 10 Front Squats 10 Lateral Banded Walks/Side 10 Ring Rows B. @ the top of a 2 minute mark Front Squat x 5 @ 55% Front Squat x 5 @ 65% Front Squat x 3 @ 75% Front Squat x 2 @ 85% Front Squat x 2 @ 90% Front Squat x 1 @ 95% Rest 2 minutes after last single, then perform @ the top of a 3 minute mark Front Squat x 1 @ 101-105% Front Squat x 1 @ 101-105%+ Front Squat x 1 @ 101-105%+ C. Bike 60s for Max Calories Score: B. FS Weight C. Total Cals [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 7.20"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. FIT & COMP W/U 3 Sets - NFT 10 min cap 10 Empty Bar Presses (or DB Presses, these are to BE LIGHT) 10 Barbell Deadlifts 10m Bear Crawl * LEVEL HIP HERE, Watch swaying left to right B. @ the top of a 2 minute mark Press x 5 Press x 3 Press x 2 Press x 2 Press x 1 Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Press x 1 Press x 1 Press x 1 Build over the course of the sets C. @ the top of a 2 minute mark Deadlift x 5 Deadlift x 3 Deadlift x 2 Deadlift x 2 Deadlift x 1 Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Deadlift x 1 Deadlift x 1 Deadlift x 1 COMP B. @ the top of a 2 minute mark Press x 5 @ 65% Press x 3 @ 75% Press x 2 @ 85% Press x 2 @ 90% Press x 1 @ 95% Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Press x 1 @ 101-105% Press x 1 @ 101-105%+ Press x 1 @ 101-105%+ C. @ the top of a 2 minute mark Deadlift x 5 @ 65% Deadlift x 3 @ 75% Deadlift x 2 @ 85% Deadlift x 2 @ 90% Deadlift x 1 @ 95% Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Deadlift x 1 @ 101-105% Deadlift x 1 @ 101-105%+ Deadlift x 1 @ 101-105%+ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY Saturday 7.21"] Bring A Friend Day!! Surprise Wod [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 7.22"] FIT & COMP 4-6 rounds here, what time allows 1. Jump rope @ relaxed pace x 30-45 sec 2. Cat/Camel x 8-10 3. Band rotation x 10e (can use med ball too) 4. Greatest stretch alive x 6 each side (rotate both ways) 5. Band pull-apart x 12 6. Band squat x 5-10 7. Band good morning x 5-10 8. Mini band hand walks on wall x 5-8 (up and down =1) Notes: Perform the first round as walking through each set and movement, then flow from there. Dr Teddy Willsey Recovery Session [/elitetoggle][/eliteaccordion]