CrossFit South Bend

Amateur

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

Collegiate

Squat 8×3 @ 85% of last single for Monday Press 3×5 @ 90% of 5 RM front Monday

Plyometrics

Complete 10 rounds 16-20″ Lateral Hops (2 feet) – 5 reps Sprint 20 yards Rest 60 seconds between rounds

*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint. *Alternate starting sides every round.

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Strict Chin Ups 3 x max reps

Collegiate

Power Clean 3, 3, 3, 3, 3 Strict Chin Ups 4 x max reps

Conditioning

ON THE MINUTE

Complete (1) one 1/2 gasser on the minute for 10 minutes. *At the top of every minute perform one 1/2 gasser.

Amateur

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

Collegiate

Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM

Conditioning

RELIGION Complete 5 rounds: Squat – Max Reps 20″ Burpee Box Jumps – 7 reps *Amateur use body weight. *Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs, use your body weight.