CrossFit South Bend

FIT

A.
20 Min Snatch Technique Work/warm up

B.
E90s x 16 Sets, Build
Odd Sets: Power Snatch + Overhead Squat (1+3)
Even Sets: 8-10 Ring Rows, Hard

C. Optional – if time allows
2 Sets
60s Dead Bug immediately into
60s Max Sit Ups – hands at temples, feet anchored
rest 60s

COMP

A.
20 Min Snatch Technique Work

B.
E90s x 16 Sets, Build
Odd Sets: Full Snatch 1.1
Even Sets: 7-10 Chest to Bar/Kipping Pull Ups

C. Optional – if time allows
2 Sets
60s Dead Bug immediately into
60s Max Sit Ups – hands at temples, feet anchored
rest 60s

Score: B. Heaviest Weight, Total Reps.

Notes:
Everyone builds over the sets with weightlifting
Fit: If the PS+ OHS is too much, Front Squat x 4

Whats going on at CFSB This week?!

***Familiarize yourself with the holiday closings at the gym!

We are closed for our New Wods On The Block Competition!

Come out and watch the athletes compete from 9a-5p!

FIT

A.
20 Minute Amrap
20 Single Arm Front Rack Reverse Lunges
20 Alternating Dumbell Snatches
20 Scaled Toes to Bar/ Jumping Chest to Bar Pull Ups

COMP

A.
20 Minute Amrap
20 Single Arm Front Rack Reverse Lunges 55/35 KB
20 Alternating Dumbell Snatches 55/35 KB
20 Toes to Bar/Chest to Bar

Score: Total Reps

Notes:

Alternate rounds on TTB and JPU
Dropdown scaling for Fit will be

Scaled TTB > Sit Ups
Jumping Chest to Bar > Jumping Pull Ups > Ring Row

FIT

Warm Up: Push Press, Push Jerk, Split Jerk

A.
20 Minutes to establish a 1rm Shoulder to Overhead

B.
For time – 8 minute cap
21 Deadlifts
30 HR Push Ups/Incline Push Ups
15 Deadlifts
20 HR Push Ups/Incline Push Ups
9 Deadlifts
10 HR Push Ups/Incline Push Ups

COMP

Warm Up: Push Press, Push Jerk, Split Jerk

A.
20 Minutes to establish a 1rm Shoulder to Overhead

B.
“Diane” – 8 Minute Cap
21.15.9
Deadlifts 225/155
Handstand Push Ups

Score: A, weight. B, time.

Notes:
A, press, push press, push jerk, split jerk – keep to what you are most technically sound.

B. Keep the deadlifts pretty – The only scaling I will allow for HSPU is up to two mats under the head, that is all.

Hey all!

We will be closed for these holiday hours!

11/23 – 11/24

12/24-12/25

12/31 – 1/1

We MAY POSSIBLY have open gym hours on some of these dates. If we do, we will post them to the facebook page the night before!

Not on the Facebook Members Page? Click the link below to add yourself!

https://www.facebook.com/groups/cfsbmembers/

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