CrossFit South Bend

Hey everyone, I have moved to the programming over to Train Heroic. I think you will all enjoy all the features it has to offer. Here's all you need to do (1) Email me, and I will send you the access code Train Heroic can also be accessed via Web Browser. Let me know if you run into any problems.

[eliteaccordion][elitetoggle title="Monday 8.20.18 "] Base Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate 5 Rounds Glute Bride Marches - 16 (8rt/8lt) Back Squat - 10. 9. 8. 7. 6 Pick a weight you can handle for 10 reps. For each set after, add 5-10 pounds to the bar. Bulgarian Split Squats - 20 (10rt/10lt), use your bodyweight. Push the time by cutting the rest back, but use challenging loads. Conditioning 4 Rounds 4-Way Dead Bug - 45 seconds Single Arm Elevated Kettlebell RDL - 20 (10rt/10lt), stand on a 45lbs plate, lower to get a good stretch but maintain solid posture and position. Side Pillar Hip Tap to Hip Reach - 10 (5rt/5lt), use a tempo of 3 seconds down, quick up, 1 second hold above neutral, then return to neutral for 1 second, rinse and repeat. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.21.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Suite Case Deadlift - 5. 5. 5. 5. 5, 5 reps on each arm. build to a heavy 5 Conditioning Break up any way you want Box Jump - 40, focus on your landing position. Strict Pull Ups - 35 Plyo Push Ups - 30, do a push up then explosively push up landing with your hands on elevated plates. build to a an appropriate height [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.23.18"] Base Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate 5 Rounds Close Grip Bench Press - 8, start conservative and add weight each set. Incline Dumbbell Bench Press - 10 Deficit Push Ups - 10 Push the time by cutting the rest back, but use challenging loads. Conditioning 10 Minute AMRAP Dumbbell Walking Lunges - 20 yards Ring Rows - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.24.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Rack Shoulder to Overhead Build to heaviest weight for complex. Conditioning 5 Rounds Hammer Curls - 20. 20. 15. 15 .10 Banded Tricep Extensions - 30. 30. 25. 25. 20 Dumbbell Hex Press - 20. 20. 15. 15. 10 Welcome to the Gun Show [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 8.12.18 "] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Russian Stim 3 Rounds Back Squat - 1x2, Use 90% Rest 3 minutes. Back Squat - 1x2, Use 90% Rest 3-5 minutes. Power Clean - 1x6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 1x6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3-5 minutes. Conditioning Base Only Athletic Burpees - 8. 8. 6. 6. 4. 4. Trampoline Sprints - 10 sec. 10 sec. 8 sec. 8 sec. 6 sec. 6sec Rotational Ball Slams - 8. 8. 6. 6. 4. 4. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.13.18"] Base Seated Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Seated Med-Ball Throws - 10 Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate Seated Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Seated Med-Ball Throws - 10 Single Arm Dumbbell Row 10. 10. 10, build to an all out 10 where can maintain good posture and position. Pull Ups 3x Max Reps Conditioning Complete in the given order Russian Kettlebell Swings - 50, go heavy. if you have to do a double KB swing Deficit Push Ups - 50, get a good stretch at the bottom of each rep Assault Bike - 50 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.16.18"] Base MR. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate MR. Bear Trap Russian Stim 3 Rounds Back Squat - 1x2, Use 92.5% Rest 3 minutes. Back Squat - 1x2, Use 92.% Rest 3-5 minutes. Power Clean - 1x7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 1x7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3-5 minutes. Conditioning Half Gasses - 8, rest 90 seconds between all out efforts [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.17.18"] Base 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Close Grip Bench Press 5x3 @ 80% of most recent 3 RM. 90 seconds rest. Conditioning 12 Minute AMRAP Single Arm Farm Carry - 25 yards each arm Tire Flips - 5 Sledge Hammer Strikes - 10 each side [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 8.05.18 "] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Russian Stim 3 Rounds Back Squat - 2, Use 87.5% Rest 3 minutes between each set. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps Rest 3-5 minutes before starting the next round. Conditioning Base Only 10 Minute AMRAP Seated Med-Ball Throw - 10 Russian Twist - 10 each side Sprint - 100 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.06.18"] Base Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Box Jumps 5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height Bent Over Row 5. 5. 5, build to a heavy 5. Conditioning 13 Minute AMRAP Sandbag Walking Lunge - 20 yards Ball Slams - 10 Strict Pull Ups - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.09.18"] Base MR. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate MR. Bear Trap Russian Stim 3 Rounds Back Squat - 2, Use 87.5% Rest 3 minutes between each set. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes. Power Clean - 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps Rest 3-5 minutes before starting the next round. Conditioning 12 Minute AMRAP Base Only Get Up Sit Up - 5 right and left Lateral Med-Ball Throws - 5 right and left Prowler Push - 100 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.10.18"] Base 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 4 Scoop Toss for Height - 3 Close Grip Bench Press 3. 3. 3. 3. 3 Conditioning 15 Minute AMRAP Landmine Push Press - 5 right and left Dynamic Push Up - 5 right and left Dips - 10 [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 7.30.18 "] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 10. 10. 10, build to a heavy 10 Arnold Press 8. 8. 8. 8. Conditioning 4 Rounds Medball To Toes - 20 Lateral Kneeling Medball Throw - 5 each side Glute Ham Raises - 5 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.31.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x MAX Intermediate Deadlift 3. 3. 3, build to a heavy 3. Pull Ups 3x MAX Conditioning 5 Rounds Seated Medball Throw - 10 Russian Kettlebell Swings - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.02.18"] Base MR. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate MR. Bear Trap Bulgarian Split Squat 5. 5. 5. 5. 5, build to a heavy 5. Neutral Grip Dumbbell Bench Press 10. 10. 10. 10. 10, build to a heavy 10. Conditioning 10 minute to Complete: Single Arm Dumbbell Power Snatch - 30 reps (15 RT/ 15 LT) Dumbbell Step Ups - 30 reps (15 RT/ 15 LT) Single Arm Dumbbell Power Snatch - 20 reps (10 RT/ 10 LT) Dumbbell Step Ups - 20 reps (10 RT/ 10 LT) Single Arm Dumbbell Power Snatch - 10 reps (5 RT/ 5 LT) Dumbbell Step Ups - 10 reps (5 RT/ 5 LT) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.03.18"] Base 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Starr Shrugs 12. 12. 12. 12 Conditioning Complete as many sets of the following as possible in 12 minutes: Landmine PP RT - 10 reps Landmine PP LT - 10 reps Slide Board Push Ups RT - 10 reps Slide Board Push Ups RT - 10 reps Sandbag Over Shoulder RT - 10 reps Sandbag Over ShoulderS LT - 10 reps [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 7.23.18 "] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat Heavy Single, Then Max Reps at 80% Push Press 5. 5. 5. 5. Conditioning 5 Rounds Get Up Sit Ups - 5 right and Left Lunge Position Teapot - 10 right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.24.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Rack Pull 5. 5. 5, build to a heavy 5. set the bar up so it is 1" below the knee cap Conditioning 6 Rounds Pull Ups - 5 Prowler Push - 50 Yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 7.26.18"] Base MR. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate MR. Bear Trap Back Squat 7x1 Use 85% of Monday's single for the. Keep rest to 90 seconds and move the bar as fast possible. Incline Bench Press 5. 5. 5. 5, build to a heavy 5. Conditioning 4 Rounds Lateral Med Ball Throw - 10 Each side Depth Push Up to Explosive Rebound - 4 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 7.27.18"] Base 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Hang Power Clean 3. 3. 3. 3, build to a heavy 3 Conditioning 5 Rounds Dumbbell Power Snatch - 7 Sandbag Shuttle - 60 yards [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 7.16.18 "] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Front Squat 10. 10. 10, build to a heavy 10 Walk Outs 3x 10 seconds @ 100-105% 1RM Press 7RM Conditioning 8 Rounds Ball Slams - 10 Lateral Plyo Skiers - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.17.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate Power Snatch 2. 2. 2. 2, build to a heavy 2 Snatch Pull 3. 3. 3, start first set at your heavy 2 Conditioning 4 Rounds Elevated Push Ups - Max (set bar up at knee height) Single Arm Dumbbell Row - 10 right and left GHD Bridge Hold - 30 seconds, add holding a plate if this is easily to moderately achieved. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 7.19.18"] Base MR. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate MR. Bear Trap Barbell Step Ups 6x3 right and left Bench Press 10. 10. 10 Conditioning 5 Sets Bottoms Up Kettlebell Press - 10 Dips - 10 Seated Med-Ball Throws - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 7.20.18"] Base 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Power Clean 3. 3. 3. 3, build to a heavy 3 Clean Pull 3. 3. 3, start your first set at your heavy 3 Conditioning 12 Minute AMRAP Single Arm Kettlebell Front Rack Carry - 25 yards each arm Tire Flips - 5 Sledge Hammer Strikes - 5 each side [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 7.09.18 "] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Front Squat 3RM, 1x Max Reps @80% Press 3. 3. 3. 3. 3. I want these to be to be tight clustering of weights, with the last one being the heaviest Conditioning 8 Min AMRAP Dumbbell Power Snatch - 8 total Sandbag Walking Lunge - 25 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.10.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate Deadlift 5RM, 1x Max Reps @80% Pull Ups 3x Max Reps Conditioning 4 Rounds Barbell Bent Over Row - 7 Glute Ham Raises - 7 Bear Crawl with Kettlebell Push - 15 yards [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 7.12.18"] Base MR. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate MR. Bear Trap Front Squat 6x3 @ 80% of your heavy triple on the Front Squat from Monday. Rest 90 seconds between sets. Bench Press 3RM, 1x Max Reps @80% Conditioning 10 Minute AMRAP Bottoms Up Kettlebell Press - 10 Dumbbell Hex Press - 10 Kneeling Med Ball Chest Pass - 5 on each knee [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 7.13.18"] Base 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3x Max Reps Intermediate 3 Rounds MR. Hammy - 3 Reverse Med ball Toss - 3 Starr Shrugs 10. 10. 10 Chin Ups 3x Max Reps Conditioning LATT Test 5 Round Assault Bike - 30 seconds for max calories Rest - 2 minutes between sets. Your score is max calories completed during the 5 sets [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 7.02.18 "] Base Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate Back Squat 10. 10. 10 Push Press 3. 3. 3. 3. 3. I want these to be to be tight clustering of weights, with the last one being the heaviest Conditioning 3 Rounds Lateral Plyo Skiers - 20 Med-Ball Curls - 15 Get Up Sit Ups - 10 (5 each arm) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.03.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate Hang Power Snatch work up to a 2RM Snatch Pull 2. 2. 2. start your first set at your 2RM and add weight from there. Conditioning 12 Minute AMRAP Russian Kettlebell Swing - 15 Bear Crawl with a Kettlebell Push - 15 yards Standing Teapots - 7 reps each side. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 7.05.18"] Base Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Bulgarian Split Squat 7. 7. 7. 7. work up to heavy 7 on each leg. we will load these with dumbbells Close Grip Bench Press 4RM, Max Reps @80% Conditioning 4 Rounds Deficit Push Ups - 20 Hammer Curls - 10 Ninja Get Up to Vertical Jump - 5 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 7.06.18"] Base 3 Rounds MR. Hammy - 3 High Knees - 5 yards Power Clean 5×3 (add 2.5 lbs to last workout) Chin Up 3x Max Reps Intermediate 3 Rounds MR. Hammy - 3 High Knees - 5 yards Hang Power Clean work up to a 3RM Clean Pull 2. 2. 2, start your first set at your 3RM and add weight from there Conditioning Ball Slams - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 Med-Ball to Toes - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 (RT + LT = 1 rep) [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 6.25.18 "] Base Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate Back Squat 5RM, Max Reps @80% Press 5. 5. 5. 5. 5. I want these to be to be tight clustering of weights, with the last one being the heaviest Conditioning EMOM for 8 Round Russian Kettlebell Swing - 7 Assault Bike - Max Calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.26.18"] Base Box Jump 3. 3. 3. build to a challenging height you can hit for 3 reps landing in a solid position with hips above parallel. Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate Box Jump 3. 3. 3. build to a challenging height you can hit for 3 reps landing in a solid position with hips above parallel. Power Snatch work up to a 3RM Snatch Pull 2. 2. 2. start your first set at your 3RM and add weight from there. Conditioning 12 Minute AMRAP Get Up Sit Up - 5 right and left Isometric Rack Pull - 10 seconds Banded Good Mornings - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.28.18"] Base Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Back Squat 5x5 @75-85% of the bar. goal here is speed out of the bottom, and we will keep rest to 90 seconds Close Grip Bench Press 5RM, Max Reps @80% Conditioning 5 Rounds Bottoms Up Kettlebell Press - 10 Parallel Bar Dips - 10 Double Arm Bent Over Row - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.29.18"] Base 3 Rounds MR. Hammy - 3 Broad Jumps - 3 Power Clean 5×3 (add 2.5 lbs to last workout) Chin Up 3x Max Reps Intermediate 3 Rounds MR. Hammy - 3 Broad Jumps - 3 Power Clean work up to a 4RM Clean Pull 3. 3. 3, start your first set at your 4RM and add weight from there Conditioning 4 Rounds Hammer Curls - 10 Dumbbell Hex Press - 10 Hammer Curls - 10 Kettlebell Supported Dead Bug Feet Only - 10 [/elitetoggle][/eliteaccordion]