Austin one of our High School Athlete's putting his training to work by making the opponent pay for coming at him with the ball

Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Every Minute for 8 Minutes: Deadlift – 3 Reps @ 80% of your most recent 1 RM. *Collegiate pull for speed dropping each rep at the top.

Conditioning

Complete 6 Rounds: Supine Ring Rows – 12 Reps Sprint – 20 yd Shuttle 40 lb Ball Slams – 12 Reps Rest :60 seconds *For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change of direction each round.

2015 05 05

Monday 5-4-15

By: Carl Case 0

Warm-up: 2x5 pressing snatch balance, 2x5 snatch balance, 2x5 heaving snatch balance, 2x5 snatch pull A. High hang snatch - 3.3.3.3.3 B. 10min to work up to 80% of 1RM front squat. Then... C. 20min EMOM - at the top of every minute, perform 1 front squat @80% of 1RM. Then, odd min perform 10 plank elbow touches, even min perform 10 lying leg raises

2015 05 04

Monday, 5.04.15

By: Carl Case 0

Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Squat 2, 2, 2, 2, 2 Press 5, 5, 5

Conditioning

Complete as many rounds as possible in 5 minutes: 185/125 lb Push Press – 5 Reps CTB Pull Ups – 7 Reps

-Rest 3 minutes, then-

Complete as many rounds as possible in 5 minutes: Broad Jump – 4 Reps 185/125 lb Hang Power Clean – 6 Reps

2015 05 04

Saturday 5-1-15

By: Carl Case 0

warm-up: 3 rounds of 10 step ups (total), 10 jumping squats (your legs should feel alive after this!) A. Clean - every 2:00 for 20:00, 2 cleans. Begin at 60% of 2RM and work up as form allows B. Back squat - 3.3.3.3 of a 22X1 tempo C. For a total of 200 yards: 2 right arm DB power cleans, 2 left arm DB power cleans, 10 lunges with the DB, 10 lunges

2015 05 02

Friday, 5.01.15

By: Carl Case 0

If anyone is interested the High School Rugby Midwest Tournament is this weekend (Saturday and Sunday) at the Elkhart Moose Rugby Ground. We have around 8-10 boys that have trained here for the last year that will be playing this weekend. This is a great chance to support their hard work. I will most likely be posting playing times on my Facebook page. Saturday will be Quarter and Semi-Finals, with Sunday being the Championship. I believe that cost to get in will be around $10.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 x Max Reps

Conditioning

Complete 150 Calories for time:

Minute 1: C2 Rower – Max Calories You guys are lucky its supposed to be AirDyne, but we only have 1 bike

Minute 2: Power Clean – 3 Reps Supine Ring Rows – 8 Reps

*You have one minute to achieve max calories on the C2 Rower, then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 150 calories have been achieved. **For Power Clean, use 80% of 1 RM.

2015 04 30

Thursday, 4.30.15

By: Carl Case 0

Sprints

Complete 2-4 Max Effort Attempts:

100 yd Sprint *Rest as needed between each attempt. When time drops below 92% of your fastest 100 yd Sprint time, the workout is over.

Amateur

Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Bench Press 1, 1, 1, 1, 1

-then all athletes complete-

“Death by Back Squat” 1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on… *This workout is performed at body weight or 225 lbs, which ever is more.

2015 04 29

Wednesday 4-29-15

By: Carl Case 0

Warm-up: front/back of the shoulder mobility A. Push press - 5RM, try to string them together using the rebound/quick dip! B. OHS - 3RM with 1-sec pause in bottom C. 10 rounds (:45 work, :15 rest), odd: evil wheels, even: back extensions/supermans

2015 04 28

Tuesday, 4.28.15

By: Carl Case 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps

Collegiate

1 Power Snatch + 2 Overhead Squats Towel Pull Ups 3 x Max Reps *Collegiate increase weight gradually accumulating at least 6-8 working sets. Work up to your heaviest set in 15 minutes.

Conditioning

Complete as many rounds as possible in 12 minutes:

180/120 lb Prowler Sprint – 40 yd shuttle (20 yds out and back) 45/35 lb Plate Pinch Carry – 20 yds 45/35 lb Russian Twist – 30 Reps Total

*We will use bumper plates for Plate Pinch Carry.

2015 04 27

Monday 4-27-15

By: Carl Case 0

Warm-up: Take 10-12min to work up to 100% of snatch 1RM in the snatch deadlift. Focus on deloading and keeping tension in your hamstrings on the way down. A. Snatch - 20min to find 2RM (stay connected) B. Front squat - 15min to find heavy double/2RM C. 3 rounds for time: 30sec plank hold, 12 front squats at 50-55% of today's 2RM, 30sec hollow rock hold, 12 deadlifts (normal grip) at same weight as FS, 30sec rest

2015 04 27

Monday, 4.27.15

By: Carl Case 0

Amateur

Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)

Collegiate

Front Squat 3 RM, Max Reps at 90%

Conditioning

Complete 5 Rounds: Push Press – Max Reps Unbroken Sprint – 40 yds Dips – Max Reps Unbroken Sprint – 20 yds Rest 90 Seconds *Use 75% bodyweight for Push Press.

2015 04 27

CrossFit South Bend

Author: Carl Case

Austin one of our High School Athlete's putting his training to work by making the opponent pay for coming at him with the ball

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Sprints

Amateur

Collegiate

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES