CrossFit South Bend

[cs_content][cs_section bg_color=”#3498db” parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 10% 0px;color: rgba(255, 255, 255, 0.5);”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h2″ accent=”false” class=”man” style=”font-size: 2.5em;color: #fff;”]Memorial Day Murph[/x_custom_headline][x_image type=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2016/05/mdm.png” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text style=”margin: 0.5em 0 2em;font-size: 1em;”]

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_custom_headline level=”h3″ looks_like=”h5″ accent=”false” style=”margin: 0 0 0.75em;border-bottom: 1px solid rgba(255, 255, 255, 0.25);padding: 0 0 0.75em;color: #fff;font-size: 1em;letter-spacing: 0.05em;text-transform: uppercase;”]Memorial Day Murph Details[/x_custom_headline][cs_block_grid type=”two-up” class=”mbn”][cs_block_grid_item title=”The Workout”]

The Workout

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run[/cs_block_grid_item][cs_block_grid_item title=”03″]

Notes:

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

[/cs_block_grid_item][cs_block_grid_item title=”Copy of 03″]

Scaled Variation:

Row 250 meters
15 incline pushups
20 ring rows
25 air squats

x 4 rounds[/cs_block_grid_item][cs_block_grid_item title=”Copy of Copy of 03″]

Scaled Notes:

You may also perform Murph in a team of 2-4.

[/cs_block_grid_item][cs_block_grid_item title=”Scaled Variation”]

Date/Time:

This wod will be held at CrossFit South Bend, on Memorial Day, Monday May 29th, arrive @ 9:30, wod starts at 10:00am.[/cs_block_grid_item][/cs_block_grid][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Corinnes Story

Summer Sports Performance Camp @ CFSB

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 5.8″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

3 Rounds
10 Deadlift @ 31X1, rest 30s
10 Single Arm Dumbell Presses each arm @ 31X1 , rest 30s between arms, rest 30s before deadlift

B.

6 Rounds

30s Kettlebell Overhead Hold
20s Rest
30s Russian Kettlebell Swing
20s Rest

COMPETITION

A.

Deadlift 12.10.8 @ 31X1, rest 30s before SAHPC+PP, rest 30s between arms, and 30s before next deadlift set
Single Arm Hang Power Clean + Push Press 8.8.8

B.

6 Rounds

30s Handstand Hold
20s Rest
30s Russian KB Swings 70/55
20s Rest

There is a penalty to be paid at the end of the workout, every time you have to drop from the 30 seconds of handstand holds during the workout, add 5 burpees to a penalty to be pad at the END.

Notes:

Scoring: Score weights for DL and press work on A, Score total KB Swing reps on B.

A. Deadlifts simply stay the same for fitness, but cascade down and get heavier in the comp.

B. 20s is in there for some smooth transition, don’t drop the kettlebell on your head, note the penalty for competition as well.

[/x_accordion_item][x_accordion_item title=”Tuesday 5.9″ open=”false”]Don’t Forget to check in at class today!

FITNESS AND COMP

A.

7 Rounds – each station is performed at the top of a 2 minute mark

Station 1: Back Squat x 8
Station 2: Ring Rows x 10 Hard
Station 3: 60s Plank or FLR on Rings

COMP

B. Optional – Not Coached – If your time allows

20 Turkish Get Ups @ consistent smooth pace

Notes:

A. Score back squat weight(s) You can climb through the rounds but try to start @ a moderate weight. If my coaches have done the math….this is 42 minutes long. So some quick hip warm up, find your ring row scaling, get about 2-3 Squat sets under your belt to figure out where you want to be, then get after it.

Oh, if you are doing FLR on rings, don’t lower the rings…just get a box and raise your feet up.[/x_accordion_item][x_accordion_item title=”Wednesday 5.10″ open=”false”]Don’t Forget to check in at class today!

FITNESS AND COMP

A.

4 Rounds
20 Alternating Iso Glute Bridge Marches
10 Thoracic Rotation in Extended Position each side

B.

3 Minute Max Cal Row directly into

6 Minute Amrap
20 Yard Bear Crawl
30 Double Unders

COMP

3 Minute Max Cal Row directly into

6 minute amrap
60 Yard Bear Crawl
90 Double Unders

Notes:

Score Calories and Rounds separately on part B. Don’t score A…That doesn’t even make sense.

Both Fitness and Comp are the same for A, the difference in part B is the density of the amrap.

[/x_accordion_item][x_accordion_item title=”Thursday 5.11″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

Segmented Clean Deadlift 5.5.5.5.5

B.

Teams of 2 – 5 Rounds Each

10 Floor Presses as heavy as possible
200m Run

COMP

A.

Clean Pull 3.3.3.3.3

B.

Same workout

C. Optional, not coached, if time allows

Perform 20 Quality Russian Dips, use the jerk blocks.

Notes:

Score the clean pull weights, there is a 1 second pause for the segmented position

Alternating Rounds, each person completes 5 rounds.

[/x_accordion_item][x_accordion_item title=”Friday 5.12″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

3 Rounds
10 Dumbell Bent Over Row
Left Side Plank Max
Right Side Plank Max

B.

For Time

100 Lunges
50 Strict Pull Ups

COMP

A.

3 Rounds
10 Dumbell Bent Over Row
12-20 Unbroken Toes to Bar

B.

For time

100 Lunges
50 Strict Pull Ups

Do the entire workout while holding a KB or DB, don’t set it down the entire workout.

Notes:

Score is the DB Row weights, don’t score the other, Score time for B.

For part B, you can break the work up however you’d like![/x_accordion_item][x_accordion_item title=”Saturday 5.13 >> CFSB ANNIVERSARY PARTY!” open=”false”]Don’t Forget to check in at class today!

FITNESS AND COMP

A.

Teams of 2 > Alternating Rounds >> 30 Minute Amrap

Row 500m Each
Run 400m Each
40 Prisoner Step Ups Each

Notes:

Alternate rounds, stay consistent[/x_accordion_item][x_accordion_item title=”Sunday 5.14″ open=”false”]Don’t Forget to check in at class today!

FITNESS

A.

2 Rounds

1 Minute Rope Climbs
2 Minutes Air Squats
3 Minutes Box Jumps with Step Down
4 Minute amrap of 5 Burpees and 20 Doubles

COMP

A.

2 Rounds

1 Minute of Rope Climbs, if you can do them legless, do them
2 Minutes of Pistols
3 Minutes of Box Jumps with Step Down
4 Minute amrap if 5 burpees and 20 doubles

Notes:

Score is total reps.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]8 Year Anniversary @ CFSB! You are all invited! 

YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer

May Fundamentals begins this week

Crossfit Open Pictures are here! 

Summer Sports Performance Camp @ CFSB

Wellness Wednesday – Can you convince someone you care about to eat healthy?

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 5.1″ open=”false”]FITNESS

A.

3 Rounds
10 Scap Pulls
12-15 Left Arm Hammer Curls
12-15 Right Arm Hammer curls
20 Russian Twists

B.

5 Rounds – 25 Minute Cap
10 Back Squats as heavy as possible
7 Burpee Box Jumps

COMP
A.

3 Rounds
10 Weighted Scap Pulls
12-15 Left Arm Hammer Curls
12-15 Right Arm Hammer Curls
20 Russian Twists

B.

“Religion” – 25 Minute Cap

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps 20″

For Comp variant: if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

Notes:

Score nothing for A, just get it done and challenge yourself. Score time and weight used for B.

A. I want weighted scap pulls with a weight belt for comp, we want 2 seconds at the top and bottom of the scap pulls.

B. Difference here is the rep scheme and weight. Relgion has a nasty weight to it. Choose a height you won’t kill yourself with the BBJ for fitness.[/x_accordion_item][x_accordion_item title=”Tuesday 5.2 << Fundamentals Begins For May!” open=”false”] 

FITNESS
A.

15 minutes to Work up to the complex
Deadlift, Hang Power, Shoulder to Overhead 1+1+1

B.

5 Rounds @ 60-70%
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

COMPETITION

A.

Work up to the complex within 5-7 sets
DL + HPC + STO 1+1+1

B.

“DT”

5 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

@ 155/105

C. Optional Extra Credit

3x Max Handstand Hold, rest 90s between attempts

Notes:

Score: weight for A in the complex, then time and weight for B. Don’t score C, just do it.

Warm Up: I want you coaches to add skill work, contralateral dead bugs, and alternating kossack lunges to your warm up.

A. If the rx’d DT weight is more than 70% of what you hit for the complex, reconsider doing it Rx’d, yes for DT Rx’d in comp you have to push jerk it.[/x_accordion_item][x_accordion_item title=”Wednesday 5.3″ open=”false”]FITNESS AND COMP

A.

5 Rounds
8.8.8.8 Slingshot Box Step
20s Supinated Hang
25 Yard Overhead Walk Left Arm
25 Yard Overhead Walk Right Arm

B.

Teams of 2 > 30 Minute Amrap, alternating rounds

Run 200m
1 Round of Cindy

Notes:

A. You’ll put on the slingshots and take 8 steps forward (Left/Right = 1), 8 Steps to the right, 8 steps backwards, 8 steps to the left…making a box.

Everything else should be self explanatory. Do this conga line style, no score.

B.

Score total number of rounds. Scale so that you are moving smooth through the workout.[/x_accordion_item][x_accordion_item title=”Thursday 5.4″ open=”false”]FITNESS

A.

3 Rounds

10 Bulgarian Split Squats each leg
Max Plank

rest 60s between rounds

B.

Amrap in 10 Minutes
5 Strict Pull Ups
15 Wall Balls

COMPETITION

A.

3 Rounds
10 KB/DB Front Rack Bulgarian Split Squats Each Leg
Max FLR on Rings

rest 60s between rounds

B.

Amrap in 10 minutes
10 Strict Pull Ups
30 Wall Balls 30/20

Notes:

For part A, score it in your OWN journal. Should be scored like this.

35#/45s, 40#/40s, 45#/40s

For part B, I want total number of reps performed.

 [/x_accordion_item][x_accordion_item title=”Friday 5.5″ open=”false”]FITNESS

A.

5 Rounds increasing weight

5 Snatch Grip RDL
20 Sit Ups or 12-15 Modified Toes to Bar

rest 90-120s between rounds

B.

Bench Press 1rm

C.

Accumulate 40 Bench Press @ 70%
Every time you break perform 20 UB RKBS

COMPETITION

A.

5 Rounds increasing weight

3 Snatch Pulls
12-20 Toes to Bar

rest 90-120s between rounds

B.

Bench Press 1rm

C.

Accumulate 40 Bench Press @ 70%, every time you break perform 20 UB AKBS @ 55/35

Notes:

Don’t score A or C, just challenge yourself for the day and get it done.

Score Bench weight.

A. Choose the scaling based off of your toes to bar ability

B. Don’t bounce the bar off of your chest

C. This is not for time, just pair up, hit a big set, switch, go hit your KB unbroken, then wait for your turn again.[/x_accordion_item][x_accordion_item title=”Saturday 5.6″ open=”false”]A.

Teams of 2 – break up the work however!

30 Minute Amrap
10 Rope Climbs
20 Box Jumps with step down
30 Burpees
40 DB/KB Snatches

Notes:

Choose a scaling/modification that is appropriate for you and your team mates and that keeps you both going.[/x_accordion_item][x_accordion_item title=”Sunday 5.7″ open=”false”]FITNESS AND COMPETITION

A.
40 Minute Amrap

20-30 Double Unders
50 Yard Left Arm Farmers Walk
50 Yard Right Arm Farmers Walk
10 Barbell Rollouts
10 Single Arm Presses Left
10 Single Arm Presses Right
Row 15 Calories

Notes:

Don’t be afraid to go heavy in the farmers walks.

No score, just quality of movement.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Interested in our Fundamentals Course?

Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it.

Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title=”What is the Monthy Fundamentals Schedule” open=”false”]2017 Fundamentals Start Dates:

Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.

Class Times:

Tuesday 7:00pm

Thursday 7:00pm

Saturday 9:00am

THAT SCHEDULE DOESN’T WORK FOR ME!

You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title=”I don't want to wait, I want to start tomorrow!” open=”false”]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title=”I'd like to sit down and chat first, I have questions!” open=”false”]Want to sit down and discuss your goals and how we plan to meet them?

Easy, click here to schedule a Free No Sweat intro

During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title=”The schedule looks like I might miss a few classes” open=”false”]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title=”Signing up for a membership” open=”false”]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title=”Want to sign up and already know how to perform CrossFit movements?” open=”false”]

[/x_accordion_item][x_accordion_item title=”Questions about anything?” open=”false”]

[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]New Coach Andrew!

YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer

Kids/Teens Spring Camp @ CFSB

Crossfit Open Pictures are here! 

Wellness Wednesday – Intro to mindfulness

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Fitness or Competition” open=”false”]Fitness or Competition?

Hey all, this week leading into the new year I will be throwing out two options. Fitness or Competition. This will be a test for one week, then I will gather some feedback.

The Goal splitting programs

Neither program will be “easier” or “harder” than the other. The difficulty is what you make of it while lifting load and how fast you move. These all depend on your current experience and skill level, and your intent of training.

If you are newer, meaning you haven’t been training with us for more than 1.5 years, and you still have some strength imbalances, are unfamiliar with the more advanced movements, you may want to stick to Fitness.

Fitness is not a “modified” or “easier” program. The movements might be modified as we wouldn’t program a muscle-up or snatching for our Fitness group, BUT the volume is usually higher with a tempo to the lift which makes this program perfect for movement correction, body composition goals and boosting general health and fitness. This challenges athletes on more of a cellular level and is extremely challenging if you go as heavy as possible in the strength work and follow the prescriptions i.e. the tempo, rep range, interval intensity, etc.

Safety First

Because of the high skill involved in the Competition programming it is very important to assess your skill set before deciding to join in for the day. If you struggle with ring dips and have little experience in Olympic lifting, it might not be a smart option to jump into a day of heavy snatches and muscle-ups. Fitness is a great foundational program to help build strength and keep your body feeling healthy without putting you through dynamic and aggressive positions that you might not be ready for. If you have no clue how to perform the movements in competition for that day, then you may want to step back to Fitness for that day.

Ask Your Coach

If you aren’t sure which program is best for your needs, consult your coach! We will steer you in the right direction and give you our honest opinion about what we think would be most beneficial for you! We are here to help and make sure you get the most out of your experience at CrossFit South Bend.[/x_accordion_item][x_accordion_item title=”Monday 4.24″ open=”false”]FITNESS

A.

Every 2 minutes for 7 Rounds

Hang Power Clean + Push Press 3+2

B.

For time – 15 minute cap

25.20.15.10 Push Ups
10.15.20.25 Alternating KB/DB Snatches

COMPETITION

A.

Every 2 minutes for 7 rounds

Power Clean + Hang Power Clean + Hang Clean + Jerk

B.

For Time – 15 minute cap

25.20.15.10 Ring Dips
10.15.20.25 Alternating Kettlebell Snatches 55/35

Notes:

score weight range for A, score time or reps for B.

FitA. Pick a weight after the warm up as your starting weight, move up from there. You don’t need a lead in prior to the 7 Rounds, you’ll build then. If your back squat is under 125% of your bodyweight, I would suggest you do Fitness for A.

CompA. Any jerk is sufficient, movement quality trumps quantity.

B. No assistance on the ring dips, you either do them or you don’t. KB Snatch weight for comp also has too be a KB not a DB.

For my coaches, here is a sample warm up that should only take around 15-20 minutes to hit up

Get Bars and Light KBs out

KB Warm Up @ warm up weight – not game weight

5 Russian Swings
5 American Swings
5 Left Arm Kb Swings
5 Right Arm Kb Swings
5 Upright Rows Left Arm
5 Upright Rows Right Arm
5 Swing + High Pull Left
5 Swing + High Pull Right
5 KB Snatch Attempts Left working transition
5 KB Snatch Attempts Right working transition

Bar Warm Up @ Bar or lighter

5 RDL with pause @ top of knee
5 Hang Muscle Cleans + 3 Presses > slight pause at top of knee, rack position, overhead
5 Front Squats to power position + 3 Presses with slight pause in power and overhead
5 Tall Power Cleans + 3 Push Presses with pause in catch position and overhead
5 High Hang Power Cleans + 3 Push Presses, controlled
3 Hang Power Cleans from TOK + 2 Push Presses

A. 3 minutes to Pick a weight, and build over the course of the 7 Rounds

 [/x_accordion_item][x_accordion_item title=”Tuesday 4.25″ open=”false”]FITNESS

A.

20 Minutes to finish

Back Squat 7.7.7 @ 31X1

B.

Amrap in 20 minutes

20 Barbell Thrusters
20 Ring Rows
20 No Push Up Burpees

COMPETITION

A.

20 Minutes to finish

Back Squat 5.3.1 @ 31X1

B.

“Sage”

20 minute amrap

20 Thrusters @ 135/95
20 Kipping Pull Ups
20 Burpees

Notes:

score weights for A, score reps for B.

A. Another standard here, If your back squat is under your bodyweight – I would suggest you do Fitness.

B. Yep.[/x_accordion_item][x_accordion_item title=”Wednesday 4.26″ open=”false”]A.

@ the top of a 3 minute mark for 2 Rounds (18 Minutes)

Station 1: Handstand Shoulder Taps or Box Shoulder Taps
Station 2: Toes through rings or Tuck rock to tuck sit
Station 3: Ninja Get Ups or Mod NGU

B.

For time
Row 50 Calories
50 Box Jumps with SD or Step Ups
Run 400m

Notes:

No score for A, just play. Score time for B.

A. Some progression here for ideas for my coaches

Station 1:

Push Up Shoulder Taps
Box Holds with shift
Box Shoulder Taps
Handstand Shift
Handstand Shoulder Taps

Station 2:

Tuck Hold
Tuck rock
Tuck Rock to foot supported tuck sit
Tuck Rock to Tuck Sit
Toes to Knees
Toes through Rings

Station 3:

Stack height to make the NGU easy with hip flexibility
use a band to pull forward if needed

B. Run waves, get after it. Step down is mandatory.[/x_accordion_item][x_accordion_item title=”Thursday 4.27″ open=”false”]FITNESS

A.

20 Minutes to finish

Seated Behind the neck press 5.5.5 @ 3111

B.

Every 30s for 15 minutes

Deadlift x 1

*you can take weight off, but you can’t add it back on

COMPETITION

A.

20 Minutes to finish

Snatch Balance 3.3.3

B.

Every 30s for 15 minutes

Deadlift x 1

*you can take weight off, but you can’t add it back on

C. Optional if time allows >> This one is on your own Comp People

Row 500m For time

Notes:

Score weights for A, score weight finished with on B, if they row a 500, put that up too.

Flow >> 3 minute talk, 7 minute shoulder prep, 20 minutes to continue warming up then hit the sets, 10 minute lead up to moderate single, 15 minutes for the DL’s.

 [/x_accordion_item][x_accordion_item title=”Friday 4.28″ open=”false”]FITNESS

A.

5 Rounds

Every 90s

Station 1: 5 Heavy Front Squats
Station 2: 9-12 Strict Pull Ups
Station 3: 2 Heavy Turkish Get Ups

COMPETITION

5 Rounds

Every 90s

Station 1: 3 Heavy Overhead Squats
Station 2: Max Muscle Ups
Station 3: 2 Heavy Turkish Get Ups

Notes:

Score weights for squat, tgu, and # of muscle ups or pull ups

If you aren’t doing muscle ups, do fitness for today.[/x_accordion_item][x_accordion_item title=”Saturday 4.29″ open=”false”]FITNESS AND COMPETITION

Amrap in 30 minutes

Teams of 2

60 Yard Bear Crawl
30 Double Unders
60 Yard Plate Push
30 Double Unders
60 Yard Farmers Walk
30 Double Unders
60 Yard Zombie Crawls
30 Double Unders

Notes:

Score rounds
Grind it out, switch as needed[/x_accordion_item][x_accordion_item title=”Sunday 4.30″ open=”false”]A. Mobility Stuff

*full body foam roll
*hip distraction
*ankle distraction
*shoulder work

B. EST

Row 60s @ 85% (somewhat hard pace)
walk 3 minutes
Row 2:00 @ 85%
walk 6 minutes
Row 3 minutes @ 85%
walk 9 minutes
Row 4 minutes @ 85%

Notes:

Score meters individually[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Click the link below to let us know you are going!!

https://www.facebook.com/events/217216242100166/

click here to sign up for volleyball – we will be mixing the teams up more than likely, so no worries if you don’t have one.