CrossFit South Bend

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”CLICK ME FOR NEW THINGS!” open=”false”]CFSB 7 YEAR ANNIVERSARY PARTY MAY 28TH! YOU ARE ALL INVITED! – Click here for details

Amy’s Treat Corner – Mini Lime Cheesecakes

Whole Foods Bring a Friend Day and Paleo Tour Dates released! Click here

Say farewell to our awesome coach, Savannah Hayes – Click here

June Fundamentals Registration is up! Click here to send some fundamentals info to your friends!

Rowing Clinic May 20th – Click here for details!

New Shadow Coach – Mitch Walker

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title=”Monday 5.23.16″ open=”false”]Monday 5.23.16

A.

15-20 minutes to find Back Squat 3rm @ 33X1 tempo

B.

3 Rounds

Bench Press 8-12 @ 31X1, rest 60s
FLR on Rings 30-60s, rest 60s

C.

3 Rounds

1 Minute of Kettlebell Swings
1 Minute of 10 Yard Shuttles
1 Minute of Burpees
rest 2:00

[Notes:]

Part A, Back Squat: keep the tempo clean

Part B: If you cannot perform the FLR on rings, perform a standard plank on your hands

Part C. Try to be consistent in pacing round to round – pick a pace and weight you can keep constant movement with.[/x_accordion_item][x_accordion_item title=”Tuesday 5.24.16″ open=”false”]Tuesday 5.24.16

A.

Every 2 minutes for 20 minutes

Hang Snatch + Snatch

Score is the range or single weight

B.

With a 18 minute running clock

Minute 1: Max Unbroken Strict Pull Ups

Minute 2: 30 Double Unders

Minute 3: Max Unbroken L-sit

Score is total # of Pull Ups, Doubles, and total L-sit Time

[Notes:]

Part A: Build on your weight or stay the same – just as long as you are snappy and the movement is clean. If flexibility does not allow – perform the power position.

Part B:

Ring Rows are okay as a sub, find something that is hard for an 8-12 range

Doubles – Hit max reps in a minute if you do not have the 30 Doubles

L-sit – Scale to a tuck sit as needed

[/x_accordion_item][x_accordion_item title=”Wednesday 5.25.16″ open=”false”]Wednesday 5.25.16

A.

3 Rounds

:30s Power Cleans
:30s Front Squats
:30s Shoulder to Overhead
:30s Ball Slams

2 minute Row for Calories

:30s Ball Slams
:30s Shoulder to Overhead
:30s Front Squats
:30s Power Cleans

rest 6 minutes between rounds – walk 300 yards between rounds during your 6 minute rest as soon as the bell sounds off

Score? Look, there are a lot of numbers here, keep a running count if you’d like through the :30s add the calories and then do it again on the back end. More concerned that you did it right than you worried as much about the score.

[Notes:]

Pick a weight you can move pretty comfortably and mechanically sound through the barbell cycling
I’d like to see 80-90% effort, which means sustainable and consistent through the rounds.

Scoring Cont…

:30s Power Cleans – 10
:30s Front Squats – 8
:30s Shoulder to Overhead – 7
:30s Ball Slams – 6

2 minute Row for Calories -20

:30s Ball Slams – 6
:30s Shoulder to Overhead – 7
:30s Front Squats – 8
:30s Power Cleans – 10

82 reps[/x_accordion_item][x_accordion_item title=”Thursday 5.26.16″ open=”false”]Thursday 5.26.16

A.

15 Minutes to Establish 3rm Press @ 32X3

Score is weight

B.

Squat 10.7.3, 10.7.3 @ 30X1, rest 2:30 minutes between sets

Score: Just track all 6 sets

C.

With a Running Clock for 10 minutes

:20 seconds Toes to Bar

:40 seconds rest

[Notes:]

Part A. This tempo is pretty difficult, keep to it.

Part B. This is performed this way, hit 10, rest 3, hit a 7, rest 3, hit a 3, rest 3…do it again. Start off with some manageable numbers, moving up with each set, and then try to best them in the next set, so it should look something like this…

10 @ 155

7 @ 185

3 @ 225

10 @ 165

7 @ 195

3 @ 235[/x_accordion_item][x_accordion_item title=”Friday 5.27.16″ open=”false”]Friday 5.27.16

A.

Every 2 Minutes for 20 Minutes

Hang Clean + Clean

Score is weight or range of weight

B.

4 Rounds

:30s Burpee Box Jump Overs 24/20

:30s Rest

:30s Double Unders

:30s Rest

Score is total reps

C. *If time allows, some strength work on the back end

2-3 Rounds

Left Arm Dumbbell Row 8-12 @ 30X1, rest 30s

Right Side Plank :30-45 seconds, rest :30s

Right Arm Dumbbell Row 8-12 @ 30X1, rest 30s

Left Side Plank :30-45s seconds, rest :30s

 

 

[/x_accordion_item][x_accordion_item title=”Saturday 5.28.16″ open=”false”]Saturday 5.28.16

A.

2 Rounds

15 Minute Amrap

100m Run

10 Deadlifts

100m Run

10 Wall Balls

100m run

10 Pull ups

rest 10 minutes between amraps

[Notes:]

Again, consistency is what I am looking for and unbroken sets

[/x_accordion_item][x_accordion_item title=”Sunday 5.29.16″ open=”false”]Sunday 5.29.16

A.

A.

1 max effort attempt at handstand push ups
1 max effort attempt at toes to bar

B.

2 Rounds

120s to perform 30-50% reps of your max hspu set unbroken, with remaining time Row @ 85% effort

rest/walk 6:00

120s to perform 30-50% reps of your max toes to bar set unbroken, with remaining time Row @ 85% effort

rest/walk 6:00

120s to perform 30-50% reps of your max hspu set unbroken, with remaining time Row @ 85% effort

rest/walk 6:00

120s to perform 30-50% reps of your max toes to bar set unbroken, with remaining time Row @ 85% effort

rest 15:00 – walk quickly 1200-1600m during your rest[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]