CrossFit South Bend

A.

3 Rounds (at the top of each 2:30 mark)

Max Reps to Failure Strict Pull Ups

Max Reps to Failure Strict Push Ups

B.

For time

1000m Row

30 Step Ups

15 Shoulder to Overhead 135/95

Note: Attempt to hit a FAST pace on the row, come off, and move consistently through the step ups.

Hey everyone! We are back from vacation 🙂 missed all of you!

A.

3-5 Rounds

30 sec Static Pillar Hold 

30 sec Rest 

15 sec Iso Deadlift Start Position Hold 

45 sec Rest 

B.

Deadlfit 5RM

C.

4 Rounds 

Plate Push 15yds out and back 

10 Russian Swings 70/55

Score is total time

A.

Jerk 1rm

B.

Teams of 2

2 Rounds

Partner 1 performs 20 Ball Slams

Partner 2 performs 20 Ball Slams

Partner 1 performs 80 Yard Sprint (out and back)

Partner 2 performs 80 Yard Sprint (out and back)

Partner 1 performs 20 Ball Squats

Partner 2 performs 20 Ball Squats

Partner 1 performs 80 Yard Sprint (out and back)

Partner 2 performs 80 Yard Sprint (out and back)

–

A.

40 minutes Snatch Skill Work

B.

100 Russian KB Swings for time 55/35

A.

7 Minute Ladder

Clean and Jerk 135/95

Bar over Burpee

Score is total repetitions

*Rest as needed between A and B

B.

Teams of 2

50 Russian Twists (R/L = 1)

Partner 1 Holds bottom of Goblet Squat 55/35

While Partner 2 performs Russian twists, you may switch when you’d like.

Notes: Elbows cannot be supported on legs, shoulders must be set back and down.

*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.

A.

EMOTM for 10 Minutes,

3 Power Cleans @ 70% 3RM (8.1) 

B.

Death By Ball Slam, with a 3 Burpee Buy in each minute

Score is total performed ball slams

C.

10 Minute recovery walk as soon as you are finished with the wod

*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, August 18th. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block. 

A.

3 Rounds 

30 sec Scap Pull Up 

45 sec Jimmy Buffets (Standing, Athletic, Squat) 

30 sec Pillar to Plank Press up 

B.

Floor Press 3×5 @ 65% of Bench 1RM (8/4) rest 90 seconds 

C.

3 Rounds 

1 Minute Deadbug

15 sec Rest 

1 Minute Pillar (side steps)

15 sec Rest 

1 Minute Pull Up/Ring Row Hold

15 sec Rest 

*** for all the holds once you break you are done, even if there is time left in the minute

D.

Optional Cool Down, 3 Rounds 

Side Pillar Stretch 30sec RT/ 30sec LT

Vert Lunge Stretch 30sec RT/ 30sec LT