CrossFit South Bend

I am posting this early, because I want you all to wear something to PROTECT YOUR SHINS AND LEGS FOR ROPE CLIMBS TODAY! Bring extra long socks, 2 pairs, or sweatpants, or at least another thick layer. Something.

ALSO! we will be closed tomorrow for the Weightlifting Clinic, but we will have an Inov8 rep out this weekend with shoes for people to try on if anyone would like to try some on and buy them! 10% off for CrossFit South Bend Members!

A.

Rope Climb Skill Work

B.

4 Rounds

1 Min Max Rope Climbs

Rest 2 Min

1 Min Ball Slams AHAP

Rest 2 Min

1 Min Sledge Hammer Strikes AHAP

Rest 2 Min

Hey everyone, we will be closed this Saturday for the Oly Elite Seminar, wondering what that is, check it out here!  

A.

Mobility Work on Ankle, Rack, Hip

Proper squat tensioning work

B.

20 minutes to establish Front Squat 1rm

C.

5 Rounds, 8 minute cap

5 chest to bar pull ups

10 push presses 95/65

30 Double Unders

A. Metabolic Circuit

2×10 Squat, can be done from racks

2×13 Deficit Push Ups, ideally using paralletes

2×13 Ring Rows

2×10 Single Arm Kettbell RDL

2×10 Thruster, pulled from ground

2×13 Toes To Bar

2×10 Straight Bar Curls

2×13 Banded Tricep Extensions

Notes: This week is going to be different then the previous. With the increased weights, and repetitions it is and should be taking longer. So this week you will be resting 60 seconds after the completion of each set. We will set a running clock and you are responsible for their rest time.

For the barbell movements you are going to shoot just short of broke. Next week we are going to have you take some weight off, and we will be increasing volume to 3×10.

A.

Deadlift 3RM

B.

12.9.6.3

Power Cleans 185/125

Single Arm Kettlebell Bent Over Row 70/55

Notes: For the Rows you will be doing the rep scheme on EACH arm. So for instance 12 Rows Right Arm, 12 Rows Left Arm. No breaking the reps up, you must finish all 12 on one arm before you move to the other.

A.
20 minutes to find push press 1rm

Note: if you are just off the fundamentals within the last two months, perform a 3rm

B.
Teams of 3

12 minute amrap

25 yard run x 4 (100m total)

Max calorie row

Max goblet squat ahap

A.

Wod 12.5

7 Minute Ladder

3 Thruster 100/65

3 Chest to Bar

6 Thruster 100/65

6 Chest to Bar

etc until time runs out

B.

Wod 12.1

7 Minutes

Max Burpees

Note: There will be a running clock, the first 7 minute amrap will be performed from the

0-7 minute mark: wod A

7-17 minute mark: rest

17-24 minute mark: wod B