CrossFit South Bend

[caption id="attachment_537" align="aligncenter" width="502"] I know that I am a bit late on this, but Melissa you will be missed very much at CFSB. It was awesome getting to know you better over the months in the S/C class. Good luck with everything you do! Oh and Keith volunteered to take over your role of hating "abs" day.[/caption]  

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete: 3 x 10 Broad Jumps *Jump for max height and distance *try to string each jump together in the set of 10 then.... As many rounds as possible in 12 minutes:

10 Supine Ring Pull Ups 10 True Push Ups

 

SWOD

Hand Stand Holds 3 x max time (1 min rest)

DWOD

On the minute Complete one 100 yard sprint on the minute for 10 minutes. then.... Death by Ball Slam With a continuously running clock do one ball slam the first minute, two ball slams the second minute, three ball slams the third minute...continuing as long as you are able. *Go as heavy as possible

SWOD

Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)

DWOD

Complete 4 rounds: 1 Minute - Max Rep Sit Up Med Ball Throws w/ 20 lbs 1 Minute - Max Rep True Push Ups 1 Minute - Max Rep Supine Ring Rows 1 Minute - Banded Good Mornings

 

SWOD

Rest

DWOD

Sprint 6 x 70 yards *Rest 30 seconds between reps then... As many reps as possible in 8 minutes of: Pull Ups *You have 8 minutes to get as many pull ups as possible. Any type of pull up can be used.

Some Reading Material

Beginner's Guide to Crossfit Football Strength in Execution Let the Games Begin

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds: 1 Minute - Barbell Overhead Support 1 Minute - GHD Back Extension Isometric Hold *30 seconds rest between rounds *For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible. *For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.

MONDAY

TUESDAY

THURSDAY

FRIDAY

SWOD

Power Snatch 6x2

DWOD

Complete 5 rounds: Overhead Squats - Max Reps Bent Over Rows - 15 Reps Use last set of 2 reps of power snatches for both the overhead squats and bent over rows.

 

SWOD

Squat 3x5 (add 5 lbs to last workout)
Banded Good Mornings 100 reps

DWOD

As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

 

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Perform 2 Power Cleans and death by pull ups... Power Cleans use 80% of 3 RM or 5x3 Weight *For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups...and so on, until you cannot perform the number of presribed pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute

 

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 4 rounds: Top of Ring Dip Hold - 30 seconds Max Ring Dips - 30 seconds Rest - 60 seconds Handstand Hold - 30 seconds Max Handstand Push Ups - 30 seconds Rest - 60 seconds