CrossFit South Bend

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A.

20 minutes on movement prep, skill work for Rope/Sledge/Keg

B.

30 Minutes to move through and grind

1-2 Rope Climbs

10Rt/10Lt Sledge Hammer Strikes

60yd Keg Shuttle (10yd out back, 20yd out back)

20 Cal Row

A.

15-20 minutes to establish 
Bench 2RM

If you are within the last 2 months of Fundamentals you will perform a Bench 5RM

B.

5 Rounds 

4 Single Arm DB Hang Power Snatch (Right Arm)

4 Single Arm DB Front Squat (Right Arm)

4 Single Arm DB Push Press (Right Arm) 

4 Single Arm DB Lunge (Right Arm)

4 Single Arm DB Hang Power Snatch (Left Arm)

4 Single Arm DB Front Squat (Left Arm)

4 Single Arm DB Push Press (Left Arm) 

4 Single Arm DB Lunge (Left Arm)

* Rest as needed between rounds 

* 5 burpee penalty for having to set the dumbbell down within a round 

* Start conservative and work your way up to heaviest weight for the complex

Fundamentals Peeps!

Hey – we have about 16 new people coming into classes. Introduce yourself, harass them, mentor them, ask them questions, awkward…personal questions. Make things weird. Then apologize, make things right, and welcome them again into class.

A.

Power Clean Skill Work

B.

15 minutes to find Power Clean Heavy Single

Note: Base this off of your last Sunday

C.

For time:

Perform 60 Reps at 50% of 1rm

D.

Optional Conditioning:

3 Rounds

500m Row

400m Run

A.

To determine your weights for the workout

7 minutes to work up to heavy single power clean + 10 second hold to determine Front Rack Position hold weight.

5 minutes to work up to heavy power clean + jerk + 10 second hold to determine Overhead hold weight.

3 minutes to work up to thruster

Note: If you make it to the Rx weight, stop.

B.

Teams of 2

For Time:

Row 750 meters, while partner holds (215/145) in the Front rack position.

50 Burpees, while partner holds (135/95) Overhead.

50 Thrusters (95/65) while partner holds the Dip support position.

20 minute cap

Note: Here are the scalings for the workout below, you will stick to the weight set that matches your lower common denominator. Meaning, For scaling 1 – it doesn’t matter if you can hold 115 overhead, if you cannot clean 185 into the front rack position, you will have to move on to scaling 2. Teams may not move on to the next station until they have completed the reps at their current station.

Scaling 1
Front Rack 185/125
Overhead 115/75
Thrusters 75/55

Note: If there is a weight you cannot perform in scaling 1 – all of your weights must go to scaling 2

Scaling 2
Front Rack 135/95
Overhead 95/65
Thruster 65/45

Note: If there is a weight you cannot perform in scaling 2 – all of your weights must go to scaling 3

Scaling 3
Front Rack 95/65
Overhead 65/45
Thruster 45/45

Note: If there is a weight you cannot perform in scaling 3 – You will use a barbell for everything.

[vc_row][vc_column width=”1/1″][text_output]Want to receive the blog posts in your inbox? click here to sign up so you don’t miss anything![/text_output][text_output]A.

3 Rounds

You have 5 minutes to Perform

3 Power Cleans

Max Rep Ring Rows

B.

For Time

Row 20 Calories

30 Burpees onto a Plate 45/25

30 Plate Ground to Overhead 45/25

30 Russian Twist 45/25

100ft Overhead Walking Lunge 45/25

200yd Shuttle (50yds x4)[/text_output][/vc_column][/vc_row]

AJ Crushing Chest to Bar Pull Ups

A.

Every 3 minutes for 5 Rounds Perform 3 Push Press

Note: increase weight each set if able

B.

21.15.9

Back Squats 185/125, pulled from the floor

Toes to Bar

A.

3 Rounds

You have 5 minutes to Perform

2 Power Snatches AHAP

Max Rep Handstand Push Ups (high rep)

B.

EMOM x10

15 Russian Kettlebell Swings 70/55

5 Burpees