Amateur

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

Collegiate

Power Clean 6×2 (Use 90% of Power Clean 1 RM) Chin Ups 3 x Max Reps

Conditioning

On the minute for 12 minutes complete: 2/1.5 pood KB Swing – 10 Reps 60 yd Sprint *Each minute complete both 10 KB Swings followed by one 60 yd Sprint. *If you miss a round, count a penalty. For each penalty incurred you must complete one 30 Right and Left second side pillar with rotation upon completion of the workout.

2015 07 23

Thursday, 7.23.15

By: Carl Case 0

Resting Like a Boss

*** ATTENTION BRING LONG SOCKS FOR ROPE CLIMBS ***

Amateur

Bench Press (add 2.5 lbs to last workout)

Collegiate

Bench Press 5×1 (use 95% of Bench Press 1 RM)

Conditioning

Complete 4 rounds:

Each round consists of 3 cycles of the following: Front Squats @ 75% of 1 RM – 2 Reps 40/30 lb Balls Slams – 10 Reps 15′ Rope Climb – 1 Rep *Rest 2 minutes betweeen rounds.

2015 07 22

Wednesday 7-22-15

By: Carl Case 0

Warm-up: sleeper stretch, partner shoulder stretch A1. Clean - 4x2@80-90% of heavy 3 from 2 weeks ago (7/8) A2. Clean pulls - 3x3@100% of 1RM clean B. Back squat - 5x3@75% of max. Follow each set with 5 tuck jumps C. 16min EMOM:

Min1: 10/8 cal row
Min2: 8 clean DL
Min3: max push-ups
Min4: rest

2015 07 22

Tuesday, 7.21.15

By: Carl Case 0

*** ATTENTION BRING LONG SOCKS FOR THURSDAY'S ROPE CLIMBS ***

Amateur

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

Collegiate

Rack Pull 3, 3, 3, 3 Pull Ups 3 x Max Reps

Conditioning

Complete 8 rounds: 25 yd Prowler Push or 75 yd Sprint 60 seconds Push Ups – Max Reps

*Push the prowler or Sprint the 75 yds, once you cross the finish line you have 60 seconds to do as many Push Ups as possible. *For Prowler Push, use 90-180 lbs.

2015 07 20

Monday 7-20-15

By: Carl Case 0

A. Push press + jerk - 5x2. Start at 65% of 1RM jerk and love up in weight only if you hit the jerk and it feels solid! B. Front squat - heavy single in 15min, then 1 set max reps at 80% C. You will have 2:30, 2:20, 2:10, 2:00, and 1:50 to complete each round, respectively: 5 rounds of 5 right arm KB PP, 25ft waiter's walk, 5 left arm KB PP, 25ft waiter's walk, 15 goblet squats holding KB

2015 07 20

Monday, 7.20.15

By: Carl Case 0

Amateur

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

Collegiate

Squat 5×5 (use 85% of 1 RM from 2015-05-15) Press 1, 1, 1, 1, 1

Conditioning

Complete 4 rounds: Strict Handstand Push Ups – 8 Reps 185/125 lb Hang Power Clean – 6 Reps 20″ Lateral Box Jump – 8 Reps Rest 1 minute *For Lateral Box Jumps, alternate sides (4 LT, 4 RT).

2015 07 19

Friday, 7.17.15

By: Carl Case 0

Amateur

Pull Ups 3 x Max Reps Single Leg Alternating Bounds 3 x 10

Collegiate

Weighted Pull Ups 2, 2, 2, 2, 2 Single Leg Alternating Bounds 3 x 10

Conditioning

Complete 6 rounds: 275/185 lb Deadlifts – Max Reps in 30 seconds Rest 30 seconds Athletic Burpees – Max Reps in 30 seconds Rest 30 seconds

2015 07 16

Saturday 7-18-15

By: Carl Case 0

Carl will be coaching today! Have fun and be receptive to his coaching and cues-- you never know when something just might "click"! A. Power snatch - 20min to find a heavy single B. 1 snatch push press + 3 OHS - you choose the weight. Perform 6 total sets of the complex. C. 2 rounds not for time: 30 evil wheels, 20 burpees, 10 broad jumps

2015 07 16

Wednesday 7-15-15

By: Carl Case 0

Warm-up: hip mobility from Adam's video! A. Hang power clean + hang clean - 1 set every 1:30 x 8 rounds B. Back squat - 15min to find a heavy single. Then 1 set max reps at 80% C. 1:00 per movement x 3 rounds - barbell bent over row, push-ups, hollow rocks

2015 07 15

Thursday, 7.16.15

By: Carl Case 0

Amateur

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

Collegiate

Barbell Step Up 4×6 each leg Close Grip Bench Press 3 RM 1 x Max Reps at 80% of 3 RM

Conditioning

Complete as many rounds as possible in 12 minutes: 45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT) Dips – 15 Reps

2015 07 15

CrossFit South Bend

Author: Carl Case

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

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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

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