CrossFit South Bend

[eliteaccordion][elitetoggle title="Monday 6.18.18 "] 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 Bulgarian Split Squats 5. 5. 5. 5. 5, build up to a heavy 5RM for the day Neutral Grip Dumbbell Bench 10. 10. 10. 10, build to a heavy 10, you have 4 sets to get there. Conditioning Russian Kettlebell Swings - 150 Every time you break perform 5 Side Pillar Hip Tap to Hip Reach on each side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.19.18"] Base Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Pull Ups 3x Max Reps Intermediate RDL to Shrug 8. 8. 8. 8. 8, build to a heavy 8, you have 5 sets to get there. Conditioning Assault Bike - 100 cals for time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.21.18"] 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 3 Sets Close Grip Bench Press - Max @65% of 1RM Press - Max @65% of 1RM Conditioning Ball Slams - 150 Step Ups w/ Slam Ball - 60 (total) Break up any order, rep, and round scheme you would like. Just get the work done. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.22.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Chin Up 3x Max Reps Intermediate Barbell Complex (1) Deadlift + (1) Hang Power Clean + (1) Front Squat + (1) Shoulder to Overhead + (1) Back Squat + (1) Rack to Overhead Work to your heaviest weight of the complex. You cannot come disconnected from the bar. Conditioning 5 Rounds Forward Sled Drag - 30 yards Reverse Sled Drag - 30 yards Finisher Banded Tricep Extensions - 100 [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 6.11.18 "] Part A 2 Sets 5 Hang Power Snatches + 5 Overhead Squat + 5 Snatch Grip Push Presses  Part B 4 Sets Hang Power Snatches - 5 Box Jumps - 5 Rest 2 minutes between sets Part C 5 Sets Leg Cradle Lunge with Lateral Flex/Ext - 20 yards Ring Rows - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.12.18"] PA Metabolic Circuit (Light)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 This is our last week on the PAMC. Like we've been doing I want to hit this as a light day. I don't want you to crush yourself today. I want you to be ready to attack Friday. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.14.18"] Part A 4 Sets Mr. Hammy - 4 Consecutive Boax Jumps - 3 Part B Every 30 seconds for 20 Rounds Deficit Deadlift - 1 @ 80% of last weeks 5RM Part C 8 Minute AMRAP Barbell Row - 10 Russian Twist - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.15.18"] PA Metabolic Circuit (Heavy)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 Today is our final day on PAMC. Time to burn the ships and get after it. Don't worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.  [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 6.04.18 "] Part A 4 Sets MR Hammy - 3. 3. 3. 3. Broad Jumps - 3. 3. 3. 3. Part B Deficit Deadlift - 3. 3. 3. 3. 3, build each set, but I want to avoid any grinding of reps Part C Single Arm Dumbbell Row - 3x MAX Effort [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.05.18"] PA Metabolic Circuit (Light)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 I would suggest taking 10-15% off from Friday depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.07.18"] Part A Power Clean Warm Up (2 rounds) - 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings Part B Clean Pulls - 3. 3. 3. 3. 3. I want you to do your first set at 105% of your 1RM. Continue to add weight each set, provide the bar is moving quickly Part C Ring Rows - 4x MAX Effort [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.08.18"] PA Metabolic Circuit (Heavy)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 For the heavy days , I want 10 reps, then 60 seconds rest between each set.  I want this heavy, so it might take you 30-40 second to bang out 10 reps. Don't worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.  [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 5.28.18 "] Open Gym Hours  9:00am - 12:00pm Part A BOX JUMPS - 2. 2. 2. 2. 2,  find a height and weight that you can land in a good position Part B Prep - 5 Hang Power Snatches + 5 Overhead Squats + 5 Snatch Push Press; do this for a total of 3 Rounds Part C Power Snatch - 2RM, 1x2 @90%, 1x2 @85% Part D Snatch Pull: 1x3 @ 100% of 2RM, 1x5 @ 105% of 2RM, 1x5 @ 110% of 2RM [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.29.18"] PA Metabolic Circuit (Light)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 I would suggest taking 10-15% off from Friday depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.31.18"] Part A 4 Rounds MR. Hammy - 4 Broad Jumps - 3 Part B Power Clean Warm Up (2 rounds) - 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings Part C Hang Power Clean - 2. 2. 2. 2. 2 Part D 3" Deficit Deadlifts - Speed 5RM, work up to weight where the bar is moving at a good pace. No grinding reps Part E Single Arm Dumbbell Row - 3x MAX, reps should fall between 8-12 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.01.18"] PA Metabolic Circuit (Heavy)  Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 For the heavy days , I want 10 reps, then 60 seconds rest between each set.  I want this heavy, so it might take you 30-40 second to bang out 10 reps. Don't worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.  [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 5.14.18 "] Part A Dumbbell Box Jumps - 3. 3. 3. 3, find a height and weight that you can land in a good position Part B Prep - 5 Hang Power Snatches + 5 Overhead Squats + 5 Snatch Push Press; do this for a total of 3 Rounds Part C Hang Power Snatch - 3. 3. 3. 3, build to a heavy 3 for the day Part D Snatch Pull: 1x5 @ 100% of 3RM, 1x5 @ 105% of 3RM, 1x5 @ 110% of 3RM [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.15.18"] PA Metabolic Circuit Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 We are throwing in an extra set for all of our lifts. I would suggest taking 5-10lbs depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.17.18"] Part A 4 Rounds MR. Hammy - 4 Broad Jumps - 3 Part B Power Clean Warm Up (2 rounds) - 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings Part C Hang Power Clean - 3RM, 1x3 @ 95% of 3 RM, 1x3 @ 90% of 3 RM Part D Starr Shrugs - 3x 15-20 reps. I would suggest starting around your 3RM weight give our take a few pounds Part E Ring Rows - 3x MAX [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.18.18"] PA Metabolic Circuit Back Squat - 3x 10 Bench Press - 3x 10 Pull Ups - 3x 10 Full Glute Ham Raises - 3x 10 Press - 3x 10 Chin Ups - 3x 10 Front Squat - 3x 10 Parallel Bar Dips - 3x 10 Barbell Bicep Curls - 3x 10 Today We are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. As we continue to progress adding weight the 20 seconds work interval becomes a bit unrealistic. Today I want you to focus on executing your sets. If it takes you 25-30 seconds thats fine. Just give yourself 60 seconds of rest. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 5.14.18 "] Part A Box Jumps - 5. 5. 5. 5, build to 5RM where you can land hips above parallel Part B Burgener Warm Up x2 Part C Hang Power Snatch - 5. 5. 5. 5 Part D Snatch Complex: 3 Snatch Pulls + 3 Power Snatches + 3 Snatch Push Presses [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.15.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 We are going to continue to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.17.18"] Part A 4 Rounds MR. Hammy - 4 Athletic Burpees - 3 Part B Power Clean Warm Up (2 rounds) - 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings Part C 3" Deficit Deadlift - 3RM Part D 5 Rounds Deadlifts - 3 @65% 1RM Double Unders - 20 seconds Rest - 2 Minutes Part E Ring Rows - 3x MAX [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.18.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 We are going to continue to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 5.07.18 "] Part A Seated Box Jumps - 3. 3. 3. 3, build to 3RM where you can land hips above parallel Part B Power Snatch - 3RM, then 2x3 @90% of 3RM Part C Snatch Pull - 1x5 @3RM, 1x5 @3RM +5%, 1x5 @3RM +10% Part D Barbell Bent Over Rows- 7. 7. 7, build to a heavy 7 for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.08.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. Choose a weight that allows to easily complete your set of 10 reps. It is better to go light to start off, since we are going to build off of this over the next 6 weeks. We will go over in class how to most economically set up for this. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.10.18"] Part A 4 Rounds MR. Hammy - 4 Box Jump - 3 Part B Han Power Clean - 5RM, then 2x3 @90% of 3RM Part C Clean Pull - 1x5 @3RM, 1x5 @3RM +5%, 1x5 @3RM +10% Part D Single Arm Dumbbell Row- 12. 12. 12, build to a heavy 7 for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.11.18"] PA Metabolic Circuit Back Squat - 2x 10 Bench Press - 2x 10 Pull Ups - 2x 10 Full Glute Ham Raises - 2x 10 Press - 2x 10 Chin Ups - 2x 10 Front Squat - 2x 10 Parallel Bar Dips - 2x 10 Barbell Bicep Curls - 2x 10 Today we are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. Just remember that we are progressing this. If you started to high on Tuesday and weren't able to complete your work in the 20 seconds I want you to readjust the weight. Just a reminder you will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 4.30.18 "] All Levels 5 Rounds Med-Ball Hamstring Curls - 15 Back Squat - 10. 9. 8. 7. 6 Bulgarian Split Squats - 10 reps right and left *Start around 50-60% of your 1RM Back Squat. Each round add 5-10lbs and subtract a rep. Conditioning 3 Rounds Rowing - 20 cals Side Pillar Hip Tap to Hip Reach - 30 seconds each side Single Arm RDL - 8 each side 4-Way Deadbug - 60 seconds Cool Down 2-3 Rounds Banded Hamstring Stretch - 30 seconds each side Vertical Side Column Stretch - 30 seconds each side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.01.18"] All Levels Seated Box Jumps 3. 3. 3. 3. 3 Build height that you can maintain a landing position of hips above parallel. 10 Rounds Deadlifts - 60 seconds to do 3 reps @65% of your 1RM, objective is speed. So if the bar is moving slow drop down the weight Conditioning 5 Rounds Ring Rows - 10 Single Arm Bottoms Up Kettlebell Press - 8 reps each side Cool Down 4-Way Band Release - 5 Reps at each position [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.03.18"] All Levels 4 Rounds Close Grip Bench - 8 Incline Dumbbell Bench - 10 Deficit Push Ups - Max Conditioning 4 Rounds Dumbbell Step Ups - 8 each leg Med-Ball to Toes - 20 Cool Down 2-3 Rounds Banded Squat Stretch - 60 seconds Dancer Stretch - 30 seconds each side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.04.18"] All Levels Power Clean Complex 1 Deadlift to the top of the knee w/ a 1 seconds pause 1 Clean Pull 1 Power Clean 1 Hang Power Clean Conditioning 5 Rounds Sled Drag - 30 yards Reverse Sled Drag - 30 yards Cool Down Z-Stretch - 30 seconds at each position [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 4.23.18 "] 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 2x5 @ 50%, 2x3@ 60%, 2x2 @70% Press 5x1 @90% of last weeks heavy 1 Conditioning 3 Rounds Pillar to Plank Press Ups - 10 Contralater Inch Worms - 10 Goblet Squats - 10 Banded Good Mornings - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.24.18"] Base Deadlift 1x5 @ 60%, 2x3@ 70%, 2x2 @80%, use your 1x5 from last week for the percentage work Intermediate Deadlift 2x5 @ 50%, 2x3@ 60%, 2x2 @70% Conditioning 3 Rounds Ninja Get Up to Vertical Jump - 3 Supine Scap Retractions - 10 Ring Rows - 10 Scap Pull Ups - 10 Strict Pull Ups - 10 Empty Bar Hang Power Cleans - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.26.18"] Base Back Squat 3x5 @ 70% of your 3x5 from Monday. Bench Press 2x5 @ 60%, 2x3@ 70%, 2x2 @80%, use your 3x5 from last week for the percentage work Intermediate Back Squat 3x5 @ 50% Bench Press 2x5 @ 50%, 2x3@ 60%, 2x2 @70% Conditioning 3 Rounds Banded Rotational Lunges - 10 reps each side Reverse Shrugs - 10 Spider-Man Crawl w/ Lateral Flex/Ext - 10 yards Vertical Side Column Stretch - 30 seconds each side [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.27.18"] Total Power Clean - 1RM Back Squat - 1RM Bench Press - 1RM Deadlift - 1RM *You get 3 attempts per lift *Must be done in the listed order [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Monday 4.16.18 "] Base MR. Hip 1x4 + 3 Athletic Burpees 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 1x4 + 3 Athletic Burpees Back Squat 1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+% Walk Out 3x10 seconds @105% Press Press 1RM Conditioning 3 Rounds Supinated GHD Holds - MAX Single Arm Dumbbell Step Up - 10 reps right and left [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.17.18"] Base Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Intermediate Mr. Hammy 2x3 + 3 Broad Jumps Deadlift 1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+% Conditioning 4 Rounds Meadow Rows – Max effort each arm (reps should fall between 8-12) go up from what you used last week. Single Arm Farmer Cary – 20 yards each arm AHAP [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.19.18"] Base Mr. Bear Trap 1x4 + 3 Jump Lunges Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap 1x4 + 3 Jump Lunges Bulgarian Split Squats 6. 6. 6. 6 Bench Press 1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+% Lock Outs 3x10 seconds @105% Conditioning 3-4 Rounds Skull Crushers – Max effort (reps should fall between 8-12) go up from what you used last week. Slight Incline Dumbbell Flys – 12 reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.20.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Power Clean 1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+% Vertical Pulls 4x Max Reps Conditioning 4 Rounds Prowler Push - 100 yards Clean High Pulls - 8 [/elitetoggle][/eliteaccordion]