CrossFit South Bend

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK: Don't forget, if you are on the fence get signed up right away. If we don't have 10 teams by Nov 1st I am going to shut this one down! – CLICK HERE TO REGISTER Wellness Wednesday - Dealing with the haters How to construct a healthy meal Are you a Coach, or interested in improving your coaching skills?  Movement and Assessment Workshop with Michael Bann  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 10.16" open="false"]FIT A. 25 Minute Amrap TO2 - share the work as needed 40 Burpee Box Step Overs 80 Alternating DB/KB Power Snatch 100 Dbls/200 Singles COMP A. 25 Minute Amrap TO2 - share the work as needed 40 Burpee Box Jump Overs 24/20 80 Alternating DB/KB Power Snatch 55/35 200 Doubles Score: A, reps Notes: Teams of two, alternate back and forth as you need to get the work done.[/x_accordion_item][x_accordion_item title="Tuesday 10.17" open="false"]FIT A. Muscle Clean/ Power Skill Work and primer B. 16 Minutes to finish Upright Row 6.6.6.6 @ 3111 C. 4 Sets - NFT, TO2-3 5 Hang Muscle Cleans - UB, Heavy Max Push Press D. Optional ITA 2 Sets Max Bar Hang COMP A. Muscle Clean/ Power Skill Work and primer B. 16 Minutes to finish Upright Row 6.6.4.4 @ 3111 C. 4 Sets - NFT, TO2-3 5 TNG Power Cleans - Heavy Max Shoulder to Overhead D. Optional ITA 2 Sets Max Bar Hang Score: B, heaviest weight. C, weight and STO reps. D, total hang time. Notes: A - use this to understand where you should be scaling for the workout. B - build to the heaviest set of 6 or 4. C - You'll perform all of the 5 (MC or PC) unbroken, leave it in the rack, then start hitting your STO reps until you cant anymore, let your partners put on their weight and go as your rest. D - just...hang. pronated, as long as possible.             [/x_accordion_item][x_accordion_item title="Wednesday 10.18" open="false"]FIT A. 20 Minutes to finish Back Squat 4x6 @ 30X1 B. 5 Sets - 2 minute amrap 15 Scaled TTB/ Sit Ups Max Wall Balls/Goblet Squats in time remaining rest 2 minutes between sets COMP A. 20 Minutes to finish Back Squat 6.6.4.2 @ 30X1 B. 5 Sets - 2 minute amrap 15 Toes to Bar Max Wall Balls in time remaining 20/14 rest 2 minutes between sets Score: A, heaviest weight. B, total wall ball reps. Notes: B - choose a scaling that will allow you to get your TTB/Sit Ups in at LEAST 45-60s[/x_accordion_item][x_accordion_item title="Thursday 10.19" open="false"]FIT A. 25 Minutes to finish Bench Press 4x6 @ 31X1 B. 4 Sets - TO2-3 8 Floor Press Max Ring Rows C. Optional ITA Row 55 Calories AFAP COMP A. 25 Minutes to finish Bench Press 6.6.4.2 @ 31X1 B. 4 Sets - TO2-3 5 Floor Press 5 Weighted Ring Row C. Optional ITA Row 55 Calories AFAP Score: A, heaviest weight. B, weight(s) C. Time Notes: B - Alternate through, one person floor press, one person ring row, one person spotting. move your weights around as needed between partners. all sets heavy and hard. FIT: I'd like to see at least 8-12+ Ring Rows each set, COMP: have a partner stack plates on your hip/stomach for the weighted ring row. Kind of like this, but you have to actually perform the full rep while pulling wrists in line with your body. C - Go hard, don't pace.[/x_accordion_item][x_accordion_item title="Friday 10.20" open="false"]FIT A. Snatch Warm Up B. Every 90s x 8 Hang Power Snatch x 4 C. 18 Minutes to finish Deadlift 2x6 @32X1 D. Optional, if time allows - attempt to beat last week 5 Minute Max Step Ups/Walking Lunges COMP A. Snatch Warm Up B. Every 90s x 8 Full Snatch x 2 C. 18 Minutes to finish Deadlift 6.4. @32X1 D. Optional, if time allows - attempt to beat last week 5 Minute Max Front Rack DB Walking Lunges Score: B, heaviest weight. C, heaviest weight. D, reps and weight. Notes: B, C, D. Repeat from last week with only the reps in C changed. attempt to progress your numbers from last time.     [/x_accordion_item][x_accordion_item title="Saturday 10.21" open="false"]FIT A. 15 Minutes to finish Press 4x6 @ 3111 B. 3-4 Sets - 20 minutes to finish 15-20 Banded Strict Pull Ups/Straight Arm Lat Pull Downs 15-20 Box Dips rest as needed between sets C. Optional, if time allows - pick one Row 1500m or Run 1 Mile COMP A. 15 Minutes to finish Press 6.6.4.2 @ 3111 B. 4 Sets - 20 minutes to finish 2.2.2.1 Weighted Strict Pull Up 2.2.2.1 Weighted Dip rest as needed between sets C. Optional, if time allows - pick one Row 1500m, Run 1 Mile, Bike 7 Minutes Score: A, heaviest weight. B, don't score - only do. C, time. Notes: A, B, C - Again, repeat from last week with a few rep ranges changed. Attempt to progress from last week.   [/x_accordion_item][x_accordion_item title="Sunday 10.22" open="false"]FIT & COMP A. 30s Row 30s Overhead Barbell Hold 30s Step Ups 30s Dead Bug Hold 30s Double Unders 30s Bottom Squat Hold x8 Sets 30s rest between rounds Score: Nothing, move through smooth Notes: You did this one last week - there is more volume this time though[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK – HAPPY WODSGIVING REGISTRATION IS OPEN! Wellness Wednesday – Eric's Story - I Enjoy this Lifestyle Movement and Assessment Workshop with Michael Bann  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 10.9" open="false"]FIT A. 18 Minutes to finish Upright Row 4x8 @ 3111 B. For time - 13 minute cap 20 Press/Push Presses pulled from floor 30 Ring Rows 40 Cal Row 30 Kettlebell Swings, Heavy 20 Press/Push Presses Pulled from floor COMP A. 18 Minutes to finish Upright Row 8.8.6.6 @ 3111 B. For time - 13 Minute 20 Shoulder to Overhead pulled from floor 30 Pull Ups 40 Cal Bike 30 Alternating KB Snatches 20 Shoulder to Overhead Pulled from floor Scoring: A, weight(s) B, weight for shoulder to overhead and reps in the cap, or time. Notes: A, reps are lower - that should mean you can push the weight a little higher than last week. B, Choose a scaling that makes it challenging to finish in the cap.         [/x_accordion_item][x_accordion_item title="Tuesday 10.10" open="false"]FIT A. 20 Minutes to finish Back Squat 4x8 @ 30X1 B. 4 Sets 3 minute amrap 10 Sit Ups 10 Goblet Squats 15 Doubles/30 Singles rest 60s between sets COMP A. 20 Minutes to finish Back Squat 8.8.6.6. @ 30X1 B. 4 Sets 3 minute amrap 10 Toes to Bar 20 Goblet Squats 35 Double Unders rest 60s between sets PENALTY: For comp, every time you trip on doubles you accumulate 3 burpees to be paid at the end of the workout. Scoring: A, weights. B, reps each round individually. Notes: A, reps are lower, which means you should be able to go a little higher than last week. B, Start from zero each round and work on consistency [/x_accordion_item][x_accordion_item title="Wednesday 10.11" open="false"]FIT A. 25 Minutes to finish Bench Press 4x8 @ 31X1 B. 4 Sets - 12 Minute cap Max Incline Push Ups Max Ring Rows COMP A. 25 Minutes to finish Bench Press 8.8.6.6 @ 31X1 B. 4 Sets - 12 Minute cap Max Deficit Push Ups Max Ring Rows C. Optional, If time allows 1 set of max reps Ring Muscle Ups Score: A, weight(s) B, total repetitions for push ups and ring rows (separate) Notes: A, reps are lower, that means you should be able to push the weight a little higher. B, choose a scaling you can at least get 10 or more, I don't care if you hit 30, as long as you are hitting 10.   [/x_accordion_item][x_accordion_item title="Thursday 10.12" open="false"]FIT Snatch Warm Up A. Every 90s x 8 Hang Power Snatch x 4 B. 18 Minutes to finish Deadlift 2x8 @32X1 C. Optional, if time allows 5 Minute Max Step Ups/Walking Lunges COMP Snatch Warm Up A. Every 90s x 8 Full Snatch x 2 B. 18 Minutes to finish Deadlift 8.6 @32X1 C. Optional, if time allows 5 Minute Max Front Rack DB Walking Lunges Score: A, weight(s) B, weight(s) C, total reps @ weight if applicable. Notes: A, Choose a scaling that makes sense for you B, Reps are down that means the weight should be able to go up C, Choose something that you can keep the movement clean, everything else is up to you.     [/x_accordion_item][x_accordion_item title="Friday 10.13" open="false"]FIT A. 15 Minutes to finish Press 4x8 @ 3111 B. 4 Sets - 20 minutes to finish 15-20 Ring Row/Banded Strict Pull Ups 15-20 Box Dips rest as needed between sets C. Optional, if time allows - pick one Row 1500m or Run 1 Mile COMP A. 15 Minutes to finish Press 8.8.6.6 @ 3111 B. 4 Sets - 20 minutes to finish 2-3 Weighted Strict Pull Ups 2-3 Weighted Dips rest as needed between sets C. Optional, if time allows - pick one Row 1500m, Run 1 Mile, Bike 7 Minutes Score: A, weight(s) B, nothing, challenge last week. C, modality and time. Notes: A, Reps are down, that means your should be able to push the weight up. B, Fit - volume is up, so take that into consideration. Comp - reps are down, that means weight should go up. C, Pick one. Don't pace, push -  Get after it.             [/x_accordion_item][x_accordion_item title="Saturday 10.14" open="false"]FIT A. Hang Power Clean Skill Work B. Every 90s x 8 Hang Power Clean x 4 C. 10 Minute Amrap 20 Alternating DB/KB Snatches 20 No Push Up Burpees COMP A. Hang Power Clean Skill Work B. Every 90s x 8 Clean x 2 C. 10 Minute Amrap 5 Cleans @ 90% of today's 2 20 Burpees over the bar Score: B, weight C, Reps/Weight/Scaling. Notes: B, choose a scaling that makes sense for you. C, different feelings for each of these workouts. Fit focus on smooth/clean movement and cycling. Comp work on focus during the heavy cleans and breathing during BOB.[/x_accordion_item][x_accordion_item title="Sunday 10.15" open="false"]FIT & COMP A. 30s Row 30s Overhead Barbell Hold 30s Step Ups 30s Dead Bug Hold 30s Double Unders 30s Bottom Squat Hold x6 Sets 30s rest between rounds   [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK – HAPPY WODSGIVING REGISTRATION IS OPEN! Wellness Wednesday – How to construct a healthy meal Movement and Assessment Workshop with Michael Bann  Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 10.2" open="false"]FIT & COMP A. Teams of 2, I go - You go format 7 Minutes, accumulate as many 25 Yard Forward Drag, 25 Yard Reverse Drags as possible rest 3 minutes 7 Minutes, manmakers rest 3 minutes 7 Minutes, accumulate as much time in a plank hold - can be weighted rest 3 minutes (if transitioning between here) Score: Don't score this, go hard and with quality. Take the attention you would normally use to count and pay attention to how you feel during the workout. Notes: -Forward drag, you'll hold the strap/towel behind you, reverse drag, try not  to lean into it too hard. -Keep the mapmakers smooth, you do one, your partner does one. -your partner holds, then you hold, try to add weight to your partners hips/low back if you can hold a plank all day. If you are on it longer than a minute, grab some plates.[/x_accordion_item][x_accordion_item title="Tuesday 10.3" open="false"]FIT A. 18 Minutes to finish Upright Row 3x10 @ 3111 B. 5 Sets, 15 minute cap 8 Push Presses Max Ring Rows I go, you go format C. Optional Amrap Kettlebell Swings HEAVY in 3 minutes COMP A. 18 Minutes to finish Upright Row 10.8.8 @ 3111 B. 5 Sets, 15 minute cap 8 Push Presses/Push Jerk/Split Jerk Max Muscle Ups/Strict Pull Ups I go, you go format C. Amrap Hang Power Cleans @ 135/95 in 3 minutes Score: A, your UR weights. B, Your weight used and total pulling reps. C, total reps. Notes: A. You should be able to add weight this week, the tempo is dropped as are the rep schemes. B. Go heavy, these are pulled from the floor, I know I'll get the question "how many should we get in max" if you are asking that question, I want your first set to be at least 10 on Ring row, 5 on pull ups, or 2-3 on Muscle ups. C. Try to stay connected as long as possible.[/x_accordion_item][x_accordion_item title="Wednesday 10.4" open="false"]FIT A. 20 Minutes to finish Back Squat 3x10 @ 30X1 B. 7 Minute Amrap 30 Singles/15 Dbls 20 Air Squats 10 Scaled Toes to Bar rest 3 minutes 7 Minute Amrap 30 Singles/15 Dbls 20 Air Squats 10 Scaled Toes to Bar COMP A. 20 Minutes to finish Back Squat 10.8.8 @ 30X1 B. 7 Minute Amrap 60 Doubles 40 Air Squats 20 Toes to Bar rest 3 minutes 7 Minute Amrap 60 Doubles 40 Air Squats 20 Toes to Bar Score: A, weight(s) B, reps for first 7 and second 7 separately Notes: A. Reps and tempo have dropped, you should be able to go heavier! B. Reset your score to zero between the 7 minutes[/x_accordion_item][x_accordion_item title="Thursday 10.5" open="false"]FIT A. 25 Minutes to finish Bench Press 3x10 @ 31X1 B. 5 Sets - Teams of 2, I go, you go 8 Heavy Bent Over Barbell Rows 8 Heavy Floor Press COMP A. 25 Minutes to finish Bench Press 10.8.8@ 31X1 B. 5 Sets - Teams of 2, I go, you go 8 Heavy Bent Over Barbell Rows 8 Heavy Floor Press Score: A, weight(s) B, weight(s) Notes: A. Reps and Tempo have been dropped, you should be able to go a bit heavier now B. Teams of 2, I go you go - Go heavy, treat this as a NFT workout.[/x_accordion_item][x_accordion_item title="Friday 10.6" open="false"]FIT WARM UP: Snatch Warm Up A. 20 Minutes to finish Deadlift 10.8 @ 32X1 B. 4 Sets 10 Step Ups left leg 10 Step Ups Right Leg 20 Alternating DB Snatches COMP WARM UP: Snatch Warm Up A. 20 Minutes to finish Deadlift 8.6 @ 32X1 B. 4 Sets 10 Rear foot elevated split squats left 10 Rear foot elevated split squats right 3.3.3 Heavy TNG Power Snatches, rest 10-20s between cluster Score: A, weight(s) B, weight and time. Notes: A. keep it pretty, tempo and reps have been dropped - go heavier B. There may be a coach imposed time cap depending on how much time is left in class for this one. You can load for the step ups if they are pretty, you can load for the RFESS if they are pretty. The Power Snatches are a cluster for the comp people.[/x_accordion_item][x_accordion_item title="Saturday 10.7" open="false"]FIT A. 15 Minutes to finish Press 3x10 @ 3111 B. 3-4 Sets - 20 minutes to finish 10-15 Ring Row/Banded Strict Pull Ups 10-15 Box Dips rest as needed between sets C. Max Effort 2k Row COMP A. 15 Minutes to finish Press 10.8.8 @ 3111 B. 3-4 Sets - 20 minutes to finish 3-6 Weighted Strict Pull Ups 3-6 Weighted Dips rest as needed between sets C. 7 Minute Bike for Calories Score: A, weight(s) B, Weights and/or scaling. C, time or calories. Notes: A. Tempo and Reps have been dropped, go heavier. B. About the same as last week, for FIT, the volume moved up, for COMP, the volume moved DOWN so that you could move your weights UP. C. Don't pace, push.         [/x_accordion_item][x_accordion_item title="Sunday 10.8" open="false"]FIT & COMP A. 30 Minute Amrap Row 15/10 Cals Left Arm 40 Yard Walk Right Arm 40 Yard Walk 10 Deck Squats 6 Max Distance Reverse Med Ball Toss   [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK – HAPPY WODSGIVING REGISTRATION IS OPEN! Wellness Wednesday - What do you consider a special occasion?  Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Notes about this week" open="false"]Notes about this week: You'll be repeated a lot of the same rep schemes for the strength portion, my expectation is that you attempt to beat your prior number by 3-5%, if you don't have a prior number, set a new number. You'll see this drop into 10s, 8s, and so on, so expect to try to best your old numbers from week to week.[/x_accordion_item][x_accordion_item title="Monday 9.25" open="false"]FIT A. 18 Minutes to finish Upright Row 3x12 @ 4111 B. Amrap in 10 minutes 5 HEAVY Press/Push Press from floor 50 Singles/25 Doubles C. Optional, if time allows 3 Minutes Max Strict Pull Ups/Ring Rows COMP A. 18 Minutes to finish Upright Row 12.10.8 @ 4111 B. Amrap in 10 minutes 3 HEAVY Push Jerk/Split Jerk 30 Unbroken Doubles C. Optional, if time allows 3 Minutes Max Muscle Ups Score: A, weight. B,weight and reps. C - no score just do the work. Notes: A, if you are performing fit, try to beat last week with all of your sets. in comp, build over the course of the 3 sets. B, Choose a weight that is challenging for you.[/x_accordion_item][x_accordion_item title="Tuesday 9.26" open="false"]FIT A. 20 Minutes to finish Back Squat 3x12 @ 40X1 B. 7 Minute Amrap 10 Scaled Toes to Bar 10 Goblet Squats Run 200m rest 3 minutes 7 Minute Amrap 10 Scaled Toes to Bar 10 Goblet Squats Run 200m COMP A. 20 Minutes to finish Back Squat 12.10.8 @ 40X1 B. 7 Minute Amrap 10 Toes to Bar 10 Double Kettlebell Front Rack Squat 55/35 Run 200m rest 3 minutes 7 Minute Amrap 10 Toes to Bar 10 Double Kettlebell Front Rack Squat 55/35 Run 200m Score: A, weight. B, score reps. Notes: A. Attempt to beat your prior numbers, Comp will build over the three sets. B. Reset to 0 for the second part of the workout, work on consistency in your efforts.[/x_accordion_item][x_accordion_item title="Wednesday 9.27" open="false"]FIT A. 25 Minutes to finish Bench Press 3x12 @ 41X1 B. 15 Minute Amrap - NFS, FQ 20 American Kettlebell Swings 20 Incline Push Ups/ 10 Push Ups 10 Bent Over KB Rows each arm COMP A. 25 Minutes to finish Bench Press 12.10.8 @ 41X1 B. 15 Minute Amrap - NFS, FQ 20 Power Snatches 75/55 20 Push Ups/ 10 Handstand Push Ups 10 Bent Over KB Rows each arm Score: A, weight. B, nothing. Notes: A, stay the same for fit, build for comp. B, Not for score - For QUALITY. I want the intent here to not be speed, but quality of movement. Move through it like an amrap, but don't speed up at the cost of the movement.[/x_accordion_item][x_accordion_item title="Thursday 9.28" open="false"]FIT A. 20 Minutes to finish Deadlift 2x12 @ 42X1 B. For time - 13 Minute Cap 40 Cal Row 40 Wall Balls 40 DB Snatches 40 No Push Up Burpee Step Ups COMP A. 20 Minutes to finish Deadlift 12.10 @ 42X1 B. For time - 13 Minute Cap 50 Cal Row 50 Wall Balls 20/14 - 10/9 50 KB Snatches 55/35 50 No Push Up Burpee Box Jump Overs Score: A, weight. Notes: A, try to beat last week! you should have it dialed in a bit more. B, choose a scaling that you'll have a good shot of finishing or getting close within the time cap.[/x_accordion_item][x_accordion_item title="Friday 9.29" open="false"]FIT A. 15 Minutes to finish Press 3x12 @ 4111 B. 3-4 Sets - 20 minutes to finish 9-12 Strict Pull Ups 9-12 Box Dips rest as needed between sets C. Optional, if time allows 500m Max Effort Row COMP A. 15 Minutes to finish Press 12.10.8 @ 4111 B. 3-4 Sets - 20 minutes to finish 6-9 Weighted Strict Pull Ups 6-9 Weighted Dips rest as needed between sets C. Optional, if time allows 500m Max Effort Row Score: A, weight. B, no score, just do it and challenge yourself. Notes: B, just move through and keep it challenging within the rep range.       [/x_accordion_item][x_accordion_item title="Saturday 9.30" open="false"]FIT & COMP A. 30 Minute Amrap - Teams of 2 10 Heavy Hang Power Cleans/10 Deadlifts 20 Burpees Over the Bar 400yd Sandbag Carry[/x_accordion_item][x_accordion_item title="Sunday 10.1" open="false"]FIT & COMP A. 30 Minute Amrap Row 15/10 Cals Left Arm 40 Yard Walk Right Arm 40 Yard Walk 10 Deck Squats 10 Ball Throws Over Shoulder 6' B. Optional Max effort Sorenson Hold [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]