CrossFit South Bend

“Event 6″

50 Calorie Row

50 Box Jump Overs 24/18”

50 Deadlifts 180/120

50 Wall Balls 20/14

50 Ring Dips

50 Wall Balls 20/14

50 Deadlifts 180/120

50 Box Jump Overs 24/18

50 Calorie Row

21 minute cap

Rich Froning – 20:29, Scott Panchik 20:53,

Click here for the rules of the workout

Program Notes:

Sunday marks the last day of this 9 week training cycle, with that being said we will be moving onto a transition week, then into the next 9 week cycle from there. The strength work next week will be percentage based and the wods will reflect a “Deload” week. These will not be workouts intending to wreck you. I shouldn’t have to explain the importance of an occasional deload week. Google it. Next week, your focus should be on healing up any nagging injuries you may have incurred in training to get ready for the next 9 week cycle.  Come in next week, get your sweat on, and be ready to hit it hard again and set PR’s on June 9th.

With THAT being said. Regionals is over and we like to give people a taste of some of these workouts at their own ability level. This is an aggressive Crossfit Regionals wod to wrap up the 9 weeks. Scaling is terribly important with this. I am going to address the movement scaling and notes individually below. Read them and come in with a game plan.

Calorie Row: Not much said for scaling here, just focus on breathing and pacing

Box Jump Overs: Choose a height that you have no doubt in your mind that you can jump on to while fatigued. Don’t choose something high for the sake of Rxing the wod. Be careful on the back end of the BJO jumping off, I’d rather see a carefully paced step down in place of ruining your achilles.

Deadlifts: This is a beauty contest, if 180/120 is higher than 50% of your 1rm, you may want to consider scaling into the 40-55% range. This is a lot of pulling volume, we want to get solid deadlifts and choose a weight that is pretty until the last rep. I don’t want to see you still grinding deadlifts out at the 18 minute mark.

Wall Balls: Hit the target, keep yourself honest, keep your depth honest, do some squat mobility the night before. If you have issues going below parallel…just don’t. Never force a range of motion for sake of the Rx’d.

Ring Dips: If you can’t demonstrate smooth ring dips with a neutral ring position, you are not doing ring dips. Period. Don’t argue. No bands today, its either ring dips or push ups. Doing ring dips with poor shoulder positioning is the quickest way to mess your shoulders up.

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Squat 3rm

B.

4 Unbroken Split Jerks

60 Yard Shuttle

3 Unbroken Split Jerks

60 Yard Shuttle

2 Unbroken Split Jerks

60 Yard Shuttle

1 Unbroken Split Jerks

60 Yard Shuttle

Notes:

Workout is not for time, shuttles are meant to be an all out effort

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Guess who these two are? hint: they are getting married soon!

A.

7 minutes to accumulate as many vertical pulls as possible

*No bands may be used, either vertical pull or ring rows

*any grip may be used for vertical pull as well, supine, prone, or switch grip.

B.

3-6 Rounds of

10 Sandbag to Shoulder 80/60

25 Yard out and back prowler push 180/120

*Workout is not for time, but for effort per round

Fitness Crazed – NY Times

Instructor Zero

A.

Tempo Floor Press 5rm

3 down, 1 pause, up fast, no pause at top

3×12 Reverse Barbell Lunges

B.

Tabata Row

Goal: 1000m men / 850m women

***Every 1 meter under goal is a 1 second hold in an L-sit