Blog Search

Programming 7.9 – 7.15

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Bring A Friend Day July 21st!

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 7.9″]

FIT

A. Built in WU today
E60s x 4 Sets (12m)
1st- 5 Box Jumps with step down *build
2nd – 8 Russian KB Swings *build to heavy 8
3rd – Row/Bike 30sec *moderate
*choose a height you can land in a power position or higher for box jump

B.
E90s x 10 Sets (15m)
Odd- Deadlift x 5
Even-Kettlebell DeadBug
*build

C.
20 Unbroken American KB Swings
Bike 60s
rest 90s
x 4 Sets
*increase pace on bike each round

COMP

A. Built in WU today
E60s x 4 Sets (12m)
1st- 5 Seated Box Jumps *build
2nd – 8 Dual Kettlebell Cleans *moderate, build
3rd – Row/Bike 30sec *moderate
*choose a height you can land in a power position or higher for box jump

B.
E90s x 10 Sets (15m)
2 Segmented Cleans, pause 1 count at knee, full clean, build

C.
12 Alternating DB/KB Snatches
5 Box Jumps, high but don’t eat shit
Bike 60s
rest 90s
x 4 Sets
*increase pace on bike each round

Score:
A, nothing.
B, DL/Cln heaviest weight.
C, each round individually, score calories only, I want to see that you could increase the pace per round.

Notes:

B.
Kettlebell Deadbug: https://www.youtube.com/watch?v=pXcG0IH2Nkg

C.
If you have to take a little longer than 90s to flow in class, do it. Athletes are responsible for paying attention to their own rest times.

You’ll build in intensity here, so warming up shouldn’t take long at all

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 7.10″]

FIT

A.
E90s (9m)
8-10 Dumbbell Floor Press
8+ Max Reps Ring Rows
x 3 Sets

B.
6 Sets for quality (20m cap)
5 Renegade Rows
30 Double Unders/30 Singles
rest 60s

COMP

A.
E90s (9m)
6-8 Dumbbell Floor Press
6-8 Bent Over Barbell Row
x 3 Sets

B.
6 Sets for quality (20m cap)
5 Renegade Rows
30 Double Unders
rest 60s

Score:
A. Floor press weight and ring row reps/or weight
B, Renegade Row Weight

Notes:
A. all sets hard
B.Renegade row = push up, left row, push up, right row.

mods: knee push up, plank left row, knee push up, plank right row

or 10 incline push ups and 5 bent over rows each arm

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 7.11″]

FIT

A.
10 Band Squats
10 Banded Good Mornings
50 Jump Rope Singles
20s Forearm Plank
8 Russian Twists (LR=1) *use plate but dont bounce
Run 100m
10m Quadruped Crawl *hips down
x 30 min amrap @ light breathing pace

COMP

A.
10 Band Squats
10 Banded Good Mornings
50 Jump Rope Singles
20s Wall Facing Handstand Hold
8 Russian Twists (LR=1) *use plate, but don’t bounce
Run 100m
10m Quadruped Crawl with Kettlebell Push *hips down
x 30 min amrap @ light breathing pace

Score: A, don’t score this shit. come in, move with intent and quality, breathe, sweat, feel good.

Notes: Quadruped crawl is a hips down variation of bear crawl.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 7.12″]

FIT

A.
E60s
Back Squat x 2
20-40s Forearm Plank
rest
x 4 Sets (12 min)
*build

B.
E90s
9-12 Left Leg DB Split Squats
9-12 Right Leg DB Split Squats
9-12 Dumbbell Face Pulls
x 3 sets, build (13:30m)

C.
Sled Push
10s All out @ moderate load
10s rest
10s All out
rest around 3 min per set
x 3-4 sets (14m)

COMP

A.
@20X1
Back Squat – build to a tough 2
12 Min Cap

B.
E90s
6-9 Left Leg DB Split Squats
6-9 Right Leg DB Split Squats
6-9 Dumbbell Face Pulls
x 3 Sets, build (13:30m)

C.
Sled Push
10s All out @ moderate load
10s rest
10s All out
rest around 3 min per set
3-4 Sets (14m)

D. Optional, on your own after class
4×3 Barbell Glute Bridge

Score:
A, weight
B, weight for split squat
C, weight for push

Notes:
A, build on your prior weeks
B, these are not elevated, just split squats in place, stay upright and smooth.
C, If the coach wants to, they can do these inside on the turf and keep a 10s timer rotating or if they feel confident go outside.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 7.13″]

FIT

A.
EMOM
6-9 Barbell Bench
6+ Max Strict Pull Ups/Banded Pull Ups/Ring Rows
Rest
6 Sets (18 min)
Build

B.
15 Min Amrap – Teams of 2, you go I go.
15 Dual DB/KB Deadlifts, heavy
10 Cal Bike
3 Arms only Inchworms
50 Double Unders/50 Singles

COMP

A.
EMOM
2-3 Barbell Bench
3+ Max Strict Pull Ups/Weighted Pull Ups
Rest
6 Sets (18 min)
Build

B.
15 Min Amrap – Teams of 2, you go I go.
15 Dual DB/KB Deadlifts, heavy
10 Cal Row
3 Wall Walks
50 Double Unders

Score:
A, bench weight and total # of pull ups
B, total rounds + reps

Notes:
A. Keep these pull ups/Ring rows controlled
B. This is not alternating movements, this I perform the movement, then my partner performs the same movement.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 7.14″]

FIT & COMP

Teams of 2
3 Minute Amrap
7 Thrusters
7 Burpees over the bar/NPBP
100m Run
rest 3 minutes while partner performs the 3 min amrap
x 5 (30 min)

Score: total rounds + reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 7.15″]

FIT & COMP

A.
60s Row
15s Rest
60s Bike
15s Rest
60s Jump Rope Singles
15s rest
60s Run
15s rest
60s Crawl
15s rest
x 6 Sets

[/elitetoggle][/eliteaccordion]

2018 07 08

Programming 7.2 – 7.8

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Our CFSB Garage sale is this coming weekend!  Click here for the details – Have anything you want to get rid of? drop it off!

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Bring A Friend Day July 21st

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 7.2″]

FIT

A.
E60s
10-15 Tall Kneeling Glute Activation
30-60s Deadbug or 4 Way Dead bug
x 4 Sets (8 min)

B.
E90s

Station1 :
Hip Circles (L/R=1)
5 Steps forward
5 Steps Back
5 Steps Left
5 Steps Right

Station 2:
Deadlift x 3
x 6 Sets (21 min)
Build

C.
Amrap in 8 minutes
10 Russian KB Swings
20 Double Unders/20 Singles

COMP

A.
E60s
10-15 Tall Kneeling Glute Activation
30-60s 4 Way Dead Bug
x 4 Sets (8 min)

B.
E90s

Station1 :
Hip Circles (L/R=1)
5 Steps forward
5 Steps Back
5 Steps Left
5 Steps Right

Station 2:
Clean Lift Off to Top of Knee + Power Clean (1+1)
x 6 Sets (21 min)
Build

C.
Amrap in 8 minutes
3 Heavy Deadlifts
30 Double Unders

Score:
B, heaviest weight.
C, weight and total reps.

Notes:
A. This is Warm Up/Prep, feel free to move up in difficulty and weight as you go
B. Just throw weight on the bar and build from there, Fit will be a heavy 3 for the day, comp will be a heavy set of the complex. This is one of those days where you either know the movement or you don’t, we won’t be covering much more other than “here is what it is” today. Take a 1 sec pause at the top of the Clean Lift Off.
C. Heavy, but make it pretty.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 7.3″]

FIT

A.
20 minute amrap
10 Ring Rows
10 Hard Incline Push Ups/Push Ups
10 Sit Ups
rest 60s between sets

B.
For Quality
15 min amrap
10 Air Squats
20ft Ass Up Shoulders Down Bear Crawl (CFO style)
30 Jump Rope Singles

COMP

A.
20 minute amrap
5 Strict Pull Ups
5 Dips
5 Toes to Bar
5 Deficit Push Ups
rest 60s between sets, the 5.5.5.5 is a set

B.
For Quality
15 min amrap
5 Deck Squats
20ft Handstand Walk
30 Jump Rope Singles

Score:
A. Total Reps
B. Rounds+Reps

Notes:
A. Volume accumulation, I want you to choose a scaling that is an unbroken 5 each time. If you can’t hit 5, you need to scale down further. This should be a smooth 5.5.5.5 then rest 60s between those rounds.

B.
You can use a weight for deck squats on the forward throw or do it on a blue mat. Share the space and keep the jump ropes to the perimeter of the space.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”4th of July JORTS WORKOUT! – One Class Available Only!!!! 7.4″]

Only one class is available from 9-10am today
Open gym will be from 9-11!
This is a jean shorts work out, so…bring them JORTS!

FIT

A.

25 Minute Amrap
5 Sledghammer Swings Left grip bottom
5 Sledgehammer Swings Right grip Bottom
50yd Farmers Walk
10 Kettlebell Swings
10 Cal Bike

COMP

A.
25 Minute Amrap
5 Sledghammer Swings Left grip bottom
5 Sledgehammer Swings Right grip Bottom
50yd Farmers Walk
10 Alternating KB/DB Snatches
10 Cal Bike

Notes: Just get the work done today, in your jorts.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 7.5″]

FIT

A.
EMOM
Back Squat x 3
20-40s Forearm Plank
rest
x 4 Sets (12 min)

B.
EMOM
9-12 Left Leg Step Ups
9-12 Right Leg Step Ups
20-30s Left Side Plank
20-30s Right Side Plank
x 3 sets, build (12 min)

C.
Sled Push
5s All out @ slightly heavier than last week
rest around 1-2min between sets
x6-10 sets

COMP

A.
Back Squat – build to a tough 4
12 Min Cap

B.
EMOM
6-9 Left Leg Step Ups *weighted
6-9 Right Leg Step Ups *weighted
6-9 Left Arm Rotating Side Plank powell Raise
6-9 Right Arm Rotating Side Plank Powell raise
x 3 sets (12 min)

C.
Sled Push
5s All out @ slightly heavier than last week
rest around 1-2min between sets
x6-10 sets

D. Optional: This means not during class time
5×4 Barbell Glute Bridge

Score:
A. Back Squat Weight
B. Nothing, do them well

Notes:
Here is some further education on step ups from a coaching perspective for everyone

https://opexfit.com/blog/the-step-up-exercise-select/

also

Step Ups Video

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 7.6″]

FIT

A.
EMOM
6-9 Barbell Bench
6-9 Ring Rows
Rest
6 Sets (18 min)
Build

B.
8 Left Arm DB/KB Push Press
8 Right Arm DB/KB Push Press
15 Anchored Sit ups
20 Cal Bike
x 3 Sets (15 min cap)

Score:
A, bench weight
B. Weight and time.

COMP

A.
EMOM
3-6 Barbell Bench
6-9 Ring Rows
Rest
6 Sets (18 min)
Build

B.
8 Left Arm DB/KB Push Press
8 Right Arm DB/KB Push Press
15 Anchored Sit ups
20 Cal row
x 3 Sets (15 min cap)

Score:
A, bench weight
B. Weight and time.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”GARAGE SALE! CLOSED! Saturday 7.7″]

yo all!

we are closed for our annual Gigantic garage sale!

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 7.8″]

FIT & COMP

Teams of 2
3 Minute Amrap
3 TNG Power Snatches
3 Overhead Squats
4 Burpees Over the Bar
20 Double Unders
rest 3 minutes while partner performs the 3 min amrap
x 5 (30 min)

Score: total rounds + reps

[/elitetoggle][/eliteaccordion]

2018 07 01

Programming 6.25 – 7.1

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

This Week! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here to let us know you’ll be going!

Our CFSB Garage sale has been launched! Click here for the details

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Jorts Day July 4th – more details to come

Bring A Friend Day July 21st – more details to come!

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 6.25″]

FIT

A.
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
5 Box Jumps with step down – challenging – but don’t eat shit
x 3 Sets (9 min)
+
E60s
30-60s Left Clamshell Side Plank Hold
30-60s Right Clamshell Side Plank Hold
5 Hang Muscle Cleans
*work technique, stay light
x 4 sets (12 min)

B.
For time – 8 minute cap
27 Kettlebell Swings
40 Singles/Double Unders
21 Kettlebell Swings
70 Singles/Double Unders
15 Kettlebell Swings
90 Singles/Doubles

COMP

A.
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
5 Box Jumps with step down – challenging – but don’t eat shit
x 3 Sets (9 min)
+
5-10 Left Side Plank Clamshells
30-60s Right Side Plank Clamshells
5 Hang Muscle Cleans
*build
x 4 sets (12 min)

B.
For time – 8 minute cap
9 UB Hang Power Cleans
40 Double Unders
7 UB Hang Power Cleans
70 Double Unders
5 UB Hang Power Cleans
90 Doubles

Score:
A. no score B, weight left on bar and total time or reps in cap

Notes:
A.
-Be explosive on the concentric portion of the Glute Bridge
-Pick a height that gets your hips having to work – but don’t eat shit – I want a power position landing for this
-For clamshells – fit is hold, Comp is reps
-If you look pretty on the Hang muscle cleans, build – just work on opening those hips

B.
Start with something challenging, you can take weight off but you can’t put it back on
if you can’t perform it UB you MUST take weight off and repeat that set

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 6.26″]

FIT

A.
EMOM
Max UB Incline Push Ups
4+Max Strict Pull Ups/Ring Rows
Rest
x 8 Sets (24 min)

B.
For Quality
2-6 Pull Ups *can be banded
25ft Handstand Walk/50ft Bear Crawl *CF Standard
10-20s Tuck Sit
x 7 Sets (21 min to finish)

COMP

A.
EMOM
Max UB Strict Dips/Ring Dips
4+ Max Strict Pull Ups
Rest
x 8 Sets (24 min)

B.
For Quality
2 Muscle Ups
25ft Handstand Walk
10-20s L-sit/Tucksit Hold
x 7 Sets (21 min to finish)

Score: A, total reps pushing, total reps pulling. B, nothing, for quality.

Notes:
Fit B: Pull ups can be with or withou band, practice kipping pull ups, chest to bar, or strict pull ups.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 6.27″]

FIT & COMP

A.
For time – 36 min cap

Row 500m
rest/walk 2 min
x 3 sets

Run 400m
rest/walk 2 min
x 3 sets

Bike 25/20 Calories
rest/walk 2 min
x 3 sets

Score: Bring in a phone/watch and try to keep your score each round, note your pace range for each one. i.e.

If you didn’t bring anything, and timing is too complicated…just do it

Row: 2:00 – 2:05, Run: 1:45 – 1:50, etc

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 6.28″]

FIT

A.
EMOM
Back Squat x 5
20-40s Forearm Plank
rest
x 4 Sets (12 min)

B.
E90s
9-12 Reverse Lunges – left leg front
9-12 Reverse Lunges – right leg front
20-30s Left Side Plank
20-30s Right Side Plank
x 3 sets, build (15 min)

C.
Sled Push
10s All out @ moderate load
rest 1:30 between rounds
x 5 sets (8:20)

COMP

A.
@20X1
Back Squat – build to a tough 6
12 Min Cap

B.
E90s
9-12 RFESS – left leg front
9-12 RFESS – right leg front
9-12 Left Arm Teapot
9-12 Right Arm Teapot
x 3 sets, build (15 min)

C.
Sled Push
10s All out @ moderate load
rest 1:30 between rounds
x 5 sets (8:20 min)

D. Optional: This means not during class time/not coached
4×6 Barbell Glute Bridge

Score: A, back squat weight. B, lunge weight. C, don’t score – only do.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 6.29″]

FIT

A.
9-12 Barbell Bench
9-12 Ring Rows
x 5 Sets
20 minutes to finish

B.
10 Heavy Shoulder to Overhead
20 Scaled Toes to Bar
30 Cal Bike
x 2 Sets (12 min cap)

COMP

A.
6-9 Barbell Bench
9-12 Ring Rows
x 5 Sets
20 minutes to finish

B.
10 Heavy Shoulder to Overhead
20 Toes to Bar
30 Cal Row
x 2 Sets (12 min cap)

Score: A, bench weight. B. weight and time.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 6.30 CLOSED – 9 YEAR ANNIVERSARY PARTY AND BEACH WOD!”]

Details here!

https://www.facebook.com/events/1753121124782254/

This is all subject to change depending on the weather…

We are going to shut down for the day on Saturday 6/30

Arrive at the beach at 10:00am
Beach workout at 10:30am
Silver Beach Pizza and Drinks at 12:00pm
Ice Cream Optional after!
Volleyball, Spikeball, Games, Sand Castles after until whenever![/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 7.1″]

FIT & COMP

Recover

A.
Foam Roll
Everything!

B.
30 min amrap
Bike 60s
Spiderman Crawl x 6 Steps
5 Goblet Squats
Run Down and Back
5 Scap Pulls + 10s Hanging Stretch
5 Thoracic Extensions each side

[/elitetoggle][/eliteaccordion]

2018 06 24

Programming 6.18 – 6.24

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here to let us know you’ll be going!

Our CFSB Garage sale has been launched! Click here for the details

Our Beginner’s Olympic Weightlifting Camp Registration will be closing soon! Last call this week! Click here to check it out

Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested! 

We are closed Saturday for a YPN Event! click here to learn more

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Jorts Day July 4th – more details to come

Bring A Friend Day July 21st – more details to come!

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 6.18″]

FIT

A. Hip Extension + Breathing + Core
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
30-50 Singles
30s Front Rack Kettlebell Hold, heavy
x 3 Sets (12 min)

B. Absolute Strength
10 Minutes to Work to a Heavy Deadlift x 2

C. CP
8 Minute Amrap
15 Russian KB Swings, heavy
30 Singles/Dbls

COMP

A. Hip Extension + Breathing + Core
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
30-50 Singles
30s Front Rack Kettlebell Hold, heavy
x 3 Sets (12 min)

B. Speed Strength
10 Minutes to build to a Power Clean heavy single

C. CP
8 Minute Amrap
3 Power Cleans @ 80%
30 Double Unders

Score: A, nothing. B, heaviest weight. C. Total Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 6.19″]

FIT

A. Horizontal Press work + Vertical Pull Accumulation
6-9 Dumbell Bench Press
3+ Max Banded Strict Pull Ups
rest 60s
x 5 Sets
15 minutes to finish

B. Gymnasty
3 min cap
9-12 Bench Dips/Dips
8 Burpees
9-12 Scaled Toes to Bar
60ft Hips above shoulder bear crawl
rest 3 min between rounds
x 4 Sets (24 min)

C. Practice (optional)
8 min practice double leg roll up or hollow rocks

COMP

A. Horizontal Press work + Vertical Pull Accumulation
6-9 Dumbell Bench Press
3+ Max Strict Pull Ups
rest 60s
x 5 Sets
15 minutes to finish

B. Gymnasty
3 min cap
1-5 Muscle Ups
5 Burpee Box Jumps
7-10 TTB
30ft Handstand Walk
rest 3 min between rounds
x 4 Sets (24 min)

C. Practice (optional)
8 Min practice on candlestick pistol roll ups

Notes/Mods:
*MU Can be ring, bar, or both
*HS Walk/60ft Bear Crawl can be 5 Wall Walks (if they look pretty)
*scaled ttb can be sit ups

Score: A, DB weight and  total pull ups. B. Total MU and Total TTB

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 6.20″]

FIT

A. Map 8
15 Minute Amrap
8 TNG Deadlifts
10 Sit ups *anchor – hands at temples
30 Singles
+
15 Minute Amrap
12 DB/KB Snatches *alternating
20s Plank on hands
30 Singles
+
15 Minute Amrap
Run 100m
20s L side plank
20s R side plank
30 Singles

COMP

A. Map 8
15 Minute Amrap
8 TNG Power Snatch
10 Sit ups *anchor – hands at temples
30 Singles
+
15 Minute Amrap
12 DB/KB Snatches *alternating
20s FLR on Rings
30 Singles
+
15 Minute Amrap
Run 100m
20s L side star plank
20s R side star plank
30 Singles

Score: Don’t score this one, practice tracking your round times for consistency.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 6.21″]

FIT

A. Double Leg Squat
WU.WU.WU
2×8
2×5
2×3
perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, fit will hit two sets of 8, add weight and hit two sets of 5, add weight and hit two sets of 3.

B. Single Leg + Core
E90s
18 Walking Lunges/Reverse Lunges
50yd Farmers Walk
Row 15/10 Cal
Rest
x 3 sets (18 min)

C. Optional After (on your own)
5×8 Barbell Weighted Glute Bridge, all sets challenging

COMP

A. Double Leg Squat
WU.WU.WU
5.3.1.5.3.1
perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, I want the second 5.3.1 is heavier than the first. (22:30)

B. Single Leg + Core
E90s
18 Walking Lunges/Reverse Lunges
50yd Farmers Walk
Row 15/10 Cal
Rest
x 3 sets (18 min)

C. Optional After (on your own)
5×8 Barbell Weighted Glute Bridge, all sets challenging

Score: A, heaviest weight. B, Lunge/FW Weight.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 6.22″]

FIT

A. Push/Pull
8+ Max Incline Push Ups
8+ Max Ring Rows
x 4 Sets
15 Minutes to finish

B. Grind
For time – 20 minutes to finish
20 Cal Bike
15 Heavy DB Hang Clean and Jerks
10 Strict Pull Ups
5 Wall Walks/Arms only inchworms

COMP

A. Push/Pull
5+ Max Deficit Push Ups
5+ Max Ring Rows
x 4 Sets
15 Minutes to finish

B. Grind
For time – 20 minutes to finish
20 Cal Bike
15 Heavy DB Hang Clean and Jerks
10 Chest to Bar
5 Wall Walks
x 3 Sets

Score: A. Total Push ups, Total Ring Rows B, time and weight.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”CLOSED FOR YPN EVENT Saturday 6.23″]

We appreciate you all understanding our closing today!

If you are a Young Professional/Business owner in the area we invite you to come out to our Young Professionals Network Event today!

Click here to register

The Day’s Agenda is below!

10:00a.m. – 11:00a.m. = Entrepreneurial Insight

  • Learn about our entrepreneur’s:
    • Background, milestones, successes, failures, and lessons learned
    • Business skills acquired, business challenges faced and currently facing
    • Business model and its evolution over time

11:00a.m. – 12:00p.m. = Introduction to CrossFit

  • Learn about and perform a new workout

12:00p.m. = Recover & Connect

  • Enjoy the light snacks provided, ask our entrepreneurs questions you may not have been able to ask, and connect with those who exercised with you

You must register for this event in advance. Please note that all attendees will be required to sign a waiver. Please sign and submit the waiver through this link. Gym/workout attire is required. Water is encouraged to bring. Space is limited so if you have a change of plans, notify us immediately so someone else can have your spot.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 6.24″]

FIT & COMP

A. Flow/Map10

60 Minute Amrap
20yd Left Arm Overhead Carry
20yd Right Arm Overhead Carry
10 Cal Bike
20s FLR on Rings
10 Spiderman Steps
30 singles
10 Step Ups
10 Cal Row

Map 10: https://opexfit.com/blog/why-do-we-love-map-10/

[/elitetoggle][/eliteaccordion]

2018 06 17

Programming 6.11 – 6.16

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here for more details

Our CFSB Garage sale has been launched! Click here for the details

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

We are closed Saturday for a YPN Event! click here to learn more

Jorts Day July 4th! Wear your best Jean Shorts

Bring A Friend Day July 21st! More details to come

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 6.11″]

FIT

A. Vertical Push + Pull
E90s
12-15 Strict Barbell Press from Floor
12-15 Strict Pull Ups/Ring Rows
x 6 sets (18 min)
*build for 2 sets, 4 sets difficult

B. Alactic + Aerobic
40s 10 American KB Swings, heavy – Max No Push Up Burpees in time remaining
40s Singles
rest 120s
x 4 Sets (13:20 min)

COMP

A. Vertical Push + Pull
E90s
9-12 L-seated DB Presses
9-12 Strict Pull Ups
x 6 sets (18 min)
*build for 2 sets, 4 sets difficult

B. Alactic + Aerobic
40s to perform 5 DB Hang Clean and Jerks, heavy + Max Burpees in time remaining
40s Double Unders
rest 120s
x 4 Sets (13:20 min)

Score: A, weights used B, weight used + total reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 6.12″]

FIT

A. Skill
10-15 minutes on Snatch Skill Work

B. Speed Strength
E90s
Odd Rounds: Overhead Squat x 8
Even Rounds: Snatch RDL x 8
x 5 Sets (15 min)
*build, use the same weight for both movements

C.
For time
20 Cal Row
20 Ball Slams
20 Cal Bike
20 Russian Kettlebell Swings
200m Run
20 Kettlebell Squats
9 minute cap

COMP

A. Skill
10-15 minutes on Snatch Skill Work

B. Speed Strength
E90s
Power Snatch + Hang Snatch + Overhead Squat
(1+1+1)
x 10 Sets (15 min)
*build

C.
For time
20 Cal Row
20 Ball Slams
20 Cal Bike
20 Russian Kettlebell Swings
200m Run
20 Kettlebell Squats
9 minute cap

Score: A, weight. B, total reps or time.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 6.13″]

FIT & COMP

A. Horizontal Push + Pull
E90s
9-12 Bench Press
9-12 Dual DB Bent Over Row
x 6 sets (18 min)
*build for 2 sets, 4 sets difficult

B. Accessory
10 minutes of Turkish Get Ups

Score: A, weight. B, weight and reps.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 6.14″]

FIT

A. Skill
10-15 minutes of Clean and Jerk Skill Work

B. Speed Strength
E90s
Odd Rounds: Front Squat x 8
Even Rounds: Push Press x 8
x 5 Sets (15 min)
*build, use the same weight for both movements

C. CP
10 Minute Amrap
10 Thrusters, moderate weight
Run 200m

COMP

A. Skill
10-15 minutes on Clean and Jerk Skill Work

B. Speed Strength
E90s
Power Clean + Hang Clean + Shoulder to Overhead
(1+1+1)
x 10 Sets (15 min)
*build

C. CP
10 Minute Amrap
10 Clean and Jerks, moderate weight
Run 200m

Score: A, weight. B, weight and rounds +reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 6.15″]

FIT & COMP

A. Aerobic
30 Minute Amrap
15 American KBS
400m Run
30 Double Unders

B. Accessory
60s Bicep Curls
60s Incline Push Ups
x 5 Sets (10 min)

Score: A, rounds + reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 6.16″]

FIT & COMP

A. Pace
40s Cal Bike
30s Rest
40s Burpees
30s Rest
40s Cal Row
30s Rest
40s Alternating DB/KB Snatch
30s Rest
x 7 sets

Score: Each modality separate in total reps
[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 6.17″]

FIT & COMP

Fathers Day Flow

45 Minute Amrap

Bike 90s
2 Dead Hang To Inverted / 10 Scap Pulls
4 TGU
8 GHD Sit Ups / 12 Sit Ups
Row 90s
15 Hollow Rocks
5 Inchworms
One HS Walk attempt up to 40ft / Hips above shoulders bear crawl

 

[/elitetoggle][/eliteaccordion]

 

2018 06 10

Programming 6.4 – 6.10

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Sports Performance Camp Pre-registration is up! Click here for more details

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party!

Our CFSB Garage sale has been launched! Click here for the details

Our Beginner’s Olympic Weightlifting Camp Registration will be closing soon! Click here to check it out

Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested! 

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

 

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 6.4″]

FIT

A.
EMOM
8-10 Back Squat @ 1 sec pause at bottom
8-10 Strict Pull Ups
40s Max Anchored + Hands at temples Sit Ups
8-10 L-Seated Dumbbell Presses
x 5 Sets (20 minutes)
*Build

B.
3 Minute Amrap
Run Max Distance
rest 1:30
x 4 Sets

COMP

A.
EMOM
3 Back Squats @ 4441
20s Chest to Bar Pull Ups
5 UB Push Jerks
rest 1 min
x 5 Sets (20 minutes)
*Build

B.
3 Minute Amrap
Run Max Distance
rest 1:30
x 4 Sets

Score:
A. BS Weight, Total Pull Ups, Press/PJ Weight
B. Distance as accurately as you can

Notes:
B. Run inside, outside, shuttle, run out 1:30 and then run back – just do it. Work on consistency.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 6.5″]

FIT

A.
15 Minutes of HPS Skill work

B.
@90s Mark
Hang Power Snatch + Overhead Squat (3+2)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
EMOM
8 Deadlifts – Let go of the bar at the bottom and regrip
60s Max Push Ups
Calorie Bike 60s
x 5 Sets (15 min)
Build

COMP

A.
15 Minutes of HPS Skill work

B.
@90s Mark
Hang Power Snatch + Snatch Balance + Overhead Squat (1+1+1)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
EMOM
5 TNG Power Cleans
60s Max Ring Dips
Calorie Bike 60s
x 5 Sets (15 min)
Build

Score:
B. Don’t score,  work technique
C. Heaviest load – total PU/RD reps, total calories.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 6.6″]

FIT

A.
@ the top of a 2 min mark
20 UB BW/DB Reverse Lunges
50 Singles/25 Doubles
12-15 Left Arm Meadows Row
12-15 Right Arm Meadows Row
60s Row for Calories
x 5 Sets (25 min)
*Start challenging, you can take weight off, but you can’t put it back on.

COMP

A.
@ the top of a 2 min mark
20 UB Barbell Front Rack Reverse Lunges
40 Doubles
12-15 Left Arm Meadows Row
12-15 Right Arm Meadows Row
60s Row for Calories
x 5 Sets (25 min)
*Start challenging, you can take weight off, but you can’t put it back on.

Score:
-Lunge weight remaining
-Meadows Row Weight remaining
-Lowest Calorie Row score

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 6.7″]

FIT

A.
15 minutes of HPC Skill work

B.
@90s Mark
Hang Power Clean + Front Squat (3+2)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
30s Push Presses
30s Rest
30s Russian KB Swings
30s Rest
x 5 Sets

COMP

A.
15 minutes of HPC Skill work

B.
@90s Mark
Hang Power Clean + Front Squat + Split Jerk (1+1+1)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
30s Shoulder to Overhead 135/95
30s Rest
30s Alternating DB Snatches 50/35
30s Rest
x 5 Sets

Score:
B. Heaviest complex weight
C. Total reps and weight used.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 6.8″]

A.
EMOM
9-12 Barbell Bench Press
15-20 DB Curls
10 Scap Pulls
x 5 Sets (15 min)
Build

B.
For time (20 minute cap)
5 Front Squats AHAP *pulled from rack
5 Burpees
Run 100m
rest/walk 2:00 between rounds
x 4 Sets

COMP

A.
EMOM
3-6 Barbell Bench Press
5 Burpee Pull Ups
rest 1 minute
x 5 Sets
Build

B.
For time (20 minute cap)
5 Front Squats AHAP *pulled from floor, first rep can be squat clean
5 Burpee Box Jumps
Run 100m
rest/walk 2:00 between rounds
x 4 Sets

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 6.9″]

FIT & COMP

Putting the notes at the top today, listen. we are using sandbags ,tires, and ropes today. You may get your shit dirty and your legs scratched up (that is, if you forget to wear appropriate gear for rope climbs)

So, I’ll do my best to clean up the tires before the workout
You do your best to wear clothes you don’t mind messing up and wear socks/leg protection for rope climbs.

Teams of 3
*get the work done, however possible

60 Tire Flips
60 Sandbag to shoulder
600m Heavy Farmers Walk
30 Rope Climbs

Score: Just get the work done before class is finished.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 6.10″]

FIT & COMP

A.

@ the top of a 3:30 min mark
20s Bike, Hard
3:00 row, easy
20s Run, Hard
3:00 amrap, 10 Russian KBS, 5 NPBP, 30 Singles/15 Dbls, easy
x 2 Sets (28 min)

B.

Row 3:00 for calories

Notes:

for A, keep everything sustainable

[/elitetoggle][/eliteaccordion]

2018 06 03

Programming 5.28 – 6.3

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Sports Performance Camp Pre-registration is up! Click here for more details

Our CFSB Garage sale has been launched! Click here for the details

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 5.28″]

Murph! Check the murph details on the banner above 🙂

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 5.29″]

FIT

Global Warm Up: 15 Minute Hang Power Clean / Power Clean Warm Up

A.
Every 2 minutes for 24 minutes
Hang Power Clean x 3
Build to a challenging set

B.
Bike 3 minutes for Max Calories

COMP

A.
Every 2 minutes, for 24 minutes (12 sets):
Power Clean x 1
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

B.
Bike 3 minutes for Max Calories

Score: A, weight. B, Calories.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 5.30″]

FIT

A.
@ the top of a 2 minute mark
Back Squat x 5
Back Squat x 5
Back Squat x 3
Back Squat x 2
Back Squat x 2
Back Squat x 1
Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Back Squat x 1
Back Squat x 1
Back Squat x 1
Build over the course of the sets

B.
Teams of 3 – At the top of a 1:30 minute mark
Back Squat x 3 (75-85% suggestion)
Burpees x 5
Run 100m
Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that.
Continue until you have all hit 4 Sets

COMP

A.
@ the top of a 2 minute mark
Back Squat x 5 @ 55%
Back Squat x 5 @ 65%
Back Squat x 3 @ 75%
Back Squat x 2 @ 85%
Back Squat x 2 @ 90%
Back Squat x 1 @ 95%

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Back Squat x 1 @ 101-105%
Back Squat x 1 @ 101-105%+
Back Squat x 1 @ 101-105%+

B.
Teams of 3 – At the top of a 1:30 minute mark
Back Squat x 3 (75-85% suggestion)
Burpees x 5
Run 100m
Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that.
Continue until you have all hit 4 Sets

Score:  A, weight. B, weight and lowest round time.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 5.31″]

FIT

A.
@ the top of a 2 minute mark
Bench Press x 5
Bench Press x 5
Bench Press x 3
Bench Press x 2
Bench Press x 2
Bench Press x 1

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1
Bench Press x 1
Bench Press x 1
Build over the course of the sets

B.
5 Minute Amrap
10 K/DB Push Presses
10 Box Jumps with Step Down
x 3 Sets
Row remaining time for Calories

COMP

A.
@ the top of a 2 minute mark
Bench Press x 5 @ 55%
Bench Press x 5 @ 65%
Bench Press x 3 @ 75%
Bench Press x 2 @ 85%
Bench Press x 2 @ 90%
Bench Press x 1 @ 95%

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1 @ 101-105%
Bench Press x 1 @ 101-105%+
Bench Press x 1 @ 101-105%+

B.
B.
5 Minute Amrap
10 K/DB Push Presses 50/35
10 Box Jumps with Step Down
x 3 Sets
Row remaining time for Calories

Score: A, weight. B, total reps including the 3 initial sets.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 6.1″]

FIT

A.
@ the top of a 2 minute mark
Deadlift x 5
Deadlift x 5
Deadlift x 3
Deadlift x 2
Deadlift x 2
Deadlift x 1

rest 4 minutes, then perform

Immediately into @ the top of a 3 minute mark
Deadlift x 1
Deadlift x 1
Deadlift x 1

B.
“Annie” – 8 Minute Cap
50.40.30.20.10
Double Unders
Sit Ups

COMP

A.
@ the top of a 2 minute mark
Deadlift x 5 @ 55%
Deadlift x 5 @ 65%
Deadlift x 3 @ 75%
Deadlift x 2 @ 85%
Deadlift x 2 @ 90%
Deadlift x 1 @ 95%

rest 4 minutes, then perform

Immediately into @ the top of a 3 minute mark
Deadlift x 1 @ 101-105%
Deadlift x 1 @ 101-105%+
Deadlift x 1 @ 101-105%+

B.
“Annie” – 8 Minute Cap
50.40.30.20.10
Double Unders
Sit Ups

Score: A, weight. B, time or reps in cap.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 6.2″]

FIT & COMP

30 Minute Amrap
Teams of 4
100 Burpees
200 Cal Bike
300 Air Squats/Goblet Squats
400 Double Unders/Singles

*Run 200m as a team between segments

Score: Total reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 6.3″]

A. LE Work

2:30 Min Clock
9.7.5
Unbroken TNG Deadlifts
No Push Up Burpees
Run in remaining time
+
rest 7:30 minutes
x 4 Sets

[/elitetoggle][/eliteaccordion]

2018 05 28

Programming 5.21 – 5.27

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Sports Performance Camp Pre-registration is up! Click here for more details

Memorial Day Murph Schedule launched

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 5.21″]

FIT

A.

EMOM
Pull Ups x 8-12
Weighted Glute Bridges x 20-30
x 5 Sets (10 min)
Build

B.

EMOM
Alternating Reverse Lunges in Place x 10 L/R=1
10 Landmine Twists L/R=1
x 5 Sets (10 min)
Build

C.

Amrap in 10 minutes
10 Thrusters
75 Singles or 35 Doubles

COMP

A.

EMOM
(Power Clean + Front Squat 1+3) + (6 Burpees over Bar)
rest 1 min
Row 60s for Cals
rest 1 min
x 6 Sets (24 min)

*Work on being consistent, start challenging with the weight – you can take weight off but you can’t put it back on – if you can’t get the work done in the time frame…don’t do COMP.

B.

Amrap in 10 minutes
10 Left Arm Single Arm KB Overhead Squats 55/35
10 Right Arm Single Arm KB Overhead Squats 55/35
50 Double Unders

Score:
Fit A/B: Total Pull Ups,
Fit C: Rounds + Reps
Comp A: Weight left on bar, Lowest Cal #
Comp B: Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 5.22″]

FIT

A.
EMOM
Left Arm Landmine Suitcase Deadlift x 9-12
Right Arm Landmine Suitcase Deadlift x 9-12
Left Arm DB Bench Press x 9-12
Right Arm DB Bench Press x 9-12
Left Side Plank 20-45s
Right Side Plank 20-45s
x 4 Sets (24 min)
Build

B.
10 Minute Amrap
10 Ring Rows
10 Incline Push Ups
*Share spots if needed with ring rows – perform at casual pace
*perform ring rows pronated today

COMP

A.
EMOM
Left Arm Thicc Side Landmine Suitcase Deadlift x 9-12
Right Arm Thicc Side Landmine Suitcase Deadlift x 9-12
50yd Unbroken Farmers Walk AHAP (25 out and back)
Max Tuck/L-sit in 60s
x 6 Sets (24 min)
Build
Max tuck/L-sit does not have to be unbroken, accumulate time within the minute.

B.
10 minute amrap
10 Ring Rows
10 Deficit Push Ups
*share spots if needed with ring rows – perform at casual pace
*perform ring rows pronated today

Score:
Fit A: Heaviest landmine weight and bench press weight.
Fit B: Rounds + Reps
Comp A: Heaviest landmine weight, farmers walk weight
Comp B: Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 5.23″]

FIT & COMP

30 Minute Amrap – Teams of 2 – Alternate Movements
Row 10 Cal
20 American Kettlebell Swings
Bike 10 Cal
15 Box Jumps with Step Down
50 Doubles or 50 Singles

Score:
Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 5.24″]

FIT

A.
EMOM
Left Arm DB/KB Row x 12-15
Right Arm DB/KB Row x 12-15
Floor Press x 12-15
x 5 Sets (15 min)
Build
*perform rows pronated today instead of neutral grip

B.
@ the top of a 5 minute mark
20 Unbroken Back Squats
7 Burpees
x 4 Sets (20 min)
*If you can’t perform the set unbroken or you can’t finish in the time, you must take weight off -if you take weight off – you can’t add it back on.

COMP

A.
EMOM
Strict Pull Ups x 6-9
Supinated Grip Bent Over Row x 12-20
rest 1 minute
x 5 Sets (15 min)

B.
@ the top of a 5 minute mark
20 Unbroken Front Squats pulled from floor
8 Bar Facing Burpees
x 4 Sets (20 Min)
*If you can’t perform the set unbroken or you can’t finish in the time, you must take weight off -if you take weight off – you can’t add it back on.

Score
Fit A: Row Weight and Floor Press Weight
Fit B: Weight left on your bar
Comp A: Strict Pull Up Reps, Bent Over Row Weight.
Comp B: Weight left on your bar

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 5.25″]

FIT

A.
EMOM
L-Seated Dumbell Press x 12-15
60s Steps 5yd Lateral Hip Circles
60s Max Plank on Hands
60s Steps 5yd Fwd/Back Monster Walk Theraband
x 5 Sets (20 min)
Build

B.
10 Steps Alt Reverse Dumbell Death March LR=1
10 Weighted Sit Ups
20 Hammer Curls
x 3 Sets (15 min cap)

COMP

A.
EMOM
Bench Press x 6-9
rest 1 min
Max Handstand Hold in 1 min
rest 1 min
x 5 sets (20 min)
Build across the sets

B.
20 Alternating DB/KB Snatches
15 Toes to Bar
10 Ring Push Ups
x 3 Sets (15 min cap)

Score:
Fit A: DB Press Weight
Fit B: Just do it
Comp A: Bench Press Weight
Comp B: Just do it

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 5.26″]

FIT & COMP

3 Minute Amrap
30/25 Cal Bike
Max Burpee Box Jumps in time remaining
rest 3 min
+
3 Min Amrap
35/30 Cal Row
Max Double Unders in remaining time
rest 3 min
x 3 Sets (36 min)

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 5.27″]

FIT & COMP

A. LE Work

2 Min Clock
7.5.3
Unbroken TNG Deadlifts
No Push Up Burpees
+
Run Hard in remaining time
rest 6 minutes
x 4 Sets
*if you aren’t finishing the 7.5.3 in 60s or under, you need to modify or strip weight
*work on consistency

[/elitetoggle][/eliteaccordion]

2018 05 20

Programming 5.14 – 5.20

By: 0

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Bring A Friend Day on Saturday!!!! 5.19!

Sports Performance Camp Pre-registration is up! Click here for more details

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 5.14″]

FIT

A.

EMOM
Pull Ups x 8-12
Glute March x 40s
x 4 Sets (8 min)

B.

EMOM
Left Split Squat in place x 8-12
Right Split Squat in place x 8-12
10 Russian Twists L/R=1
x 4 Sets (12 min)
Build

C.

10 Heavy Unbroken DB Clean and Jerks
20 Calorie Bike
rest 2-3+ minutes
x 3 sets

COMP

A.

EMOM
10 UB Double KB/DB Thrusters
1 minute rest
10 DBL Russian KB Swings
1 minute rest
x 6 Sets (24 min)
All sets challenging, adjust as you need to

B.

10 Unbroken Shoulder to Overhead
20 Calorie Bike
rest 2-3+ minutes
x 3 Sets

Score:
Strength Portion(s) Sweet jesus, look at all of this stuff. Just challenge yourself, lets only score the conditioning today.

Conditioning: Weight Used, and round time individually.

Notes:
Rest times may be dependant on class size, you’ll share DB’s so flow through and be prepared to get after it, as long as you are getting at least 2 minutes of rest – cool.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 5.15″]

FIT

A.
EMOM
Deadlift x 8-12
Push Ups
Singles or Double Unders
2 minute rest
x 5 Sets (25 min)
Build, Push ups aren’t unbroken, just go

B.
10 minutes to finish
20 Sit Ups
20 Unbroken Ring Rows
x 3 Sets

COMP

A.
EMOM
Power Clean x 3
rest 2 min
x 5 sets (15 Min)
Build, try to beat your prior # on this
+
Directly transition after the last 2 minute rest into

EMOM
10 Alternating DB/KB Snatches
30-50 Double Unders
x 5 sets (10 minutes, which makes this whole series 25 minutes long)

B.
For time – 10 Minute Cap
75 Toes to Bar
Don’t tear your hands apart

Score:

Fit A: DL Weight, Total Push ups, Total Singles/Dbls
Fit B: Time or reps in cap
Comp A: Heaviest Weight Power Clean – don’t worry about the second EMOM
Comp B: Total time or reps in cap

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 5.16″]

FIT & COMP

30 Minute Amrap – Teams of 2- Alternate Movements
10 Ball Slams
30 Double Unders
10 NPBP
30 Double Unders
100m Run

Score: Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 5.17″]

FIT

A.
EMOM
Bent Over Dual Dumbbell Row x 8-12
rest 1 minute
Bench Press x 6-9
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
Amrap in 15 Minutes
15 Push Ups
30 Air Squats

COMP

A.
EMOM
10 Hanging Hip Taps L/R=1
rest 1 minute
Bent Over Barbell Row x 8-12
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
Amrap in 15 minutes
5 Full Cleans, heavy
15 Ring Dips

Score:
Fit A: heaviest weights for both
Fit B: Total Reps
Comp A: Bent over barbell weight
Comp B: total reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 5.18″]

FIT

A.
EMOM
Strict Dumbell Press x 8-12
10-15 Steps Left Hip Circles
10-15 Steps Right Hip Circles
x 5 Sets (15 min)
Build across the sets

B.
For time – 9 minute cap
21-15-9 of
Hanging Knee Raises
Jumping Pull Ups
Reverse Lunges L/R =1

COMP

A.
EMOM
Strict Barbell Press x 5
rest 2 minutes
x 5 sets (12 min)
Build across the sets

B.
For time – 9 minute cap
21-15-9
Power Snatch 75/55
Hand Release Push Ups

Score:
Fit A: Dumbbell Press Weight
Fit B: Time or reps in cap
Comp A: Barbell Press Weight
Comp B: Time or reps in cap

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”BRING A FRIEND DAY Saturday 5.19″]
FIT & COMP

A.

Teams of 3
3 min Amrap 7 Burpees, 7 Med Ball Cleans/Squats
3 min Calorie Bike
3 min rest
4 Sets (36 min)

Score:

Cals + Step Ups Each round
[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 5.20″]

A. LE Repeatability Test

Row 250
10 KBS
10 Burpees
10 KBS
10 Burpees
10 KBS
Row 250
rest 10 min
x 2 sets

Score:

Individual times each round

[/elitetoggle][/eliteaccordion]

2018 05 13

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now