CrossFit South Bend

Girls wear pink and Guys wear blue! come in dressed to compete against the opposite gender.

Teams of 3

For Time:

200m Plate Push

150 Ball Squats 40/30

150 Plate Ground to Overhead 45/35

150m Plate Push

100 Ball Squats 40/30

100 Plate Ground to Overhead 45/35

100m Plate Push

50 Ball Squats 40/30

50 Plate Ground to Overhead 45/35

50m Plate Push

25 minute cap

We will be scoring these in teams, highest gender team score wins. Losing Gender performs 30 Burpees each

Notes:

The gender that brings in more people, will get a 20 second head start per each person they have more than the other gender. For instance, if we have 20 girls, and 15 guys. The girls will receive a 100 second head start.

Only one person can work at a time

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A.

Every 2:30 for 20 minutes (8 Sets)

Perform Power Clean x 3

Note: Start at 50-60% of your 1rm and work up from there

B.

Crossfit Disco

For Time

10.9.8.7.6.5.4.3.2.1 0f…

Power Clean @ 75% of your heaviest 3

Pull Ups

C.

Optional Jacked Street!

3 Rounds

1 Minute Banded Tricep Extensions

1 minute Hammer Curls

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Hey everyone,

Just wanted to update you all on what we took from all of the surveys you guys filled out for us (on the “we want to know your goals” post right here)

So the overwhelming responses were on adding more gymnastics skill work into the programming, which you are going to see high rep, low rep, and skill days each week for gymnastics, primarily on Wednesdays but you will see them throughout the week as well.

Quite a few of you were asking for a mobility class as well, guess what, we are starting one within the next few weeks, just keep your eyes to the blog! If you don’t check the blog already click here to subscribe to it

That way you don’t miss out on the next survey where you can chime in!

A.

15 minutes to find Push Press 3rm

B.

15 minutes find Squat 5rm with a 2 second pause at the bottom

then perform max reps @ 80% of your 5rm at normal tempo

C.

Short DT

5 Rounds

6 Deadlifts 155/105

4 Hang Power Cleans 155/105

2 Shoulder to Overhead 155/105

 Click here to get a larger picture you can zoom in on

A.

20-30 minutes of Handstand Push Up Warm Up and Progression Work

Note: This is geared toward helping you understand the body positions and rep range we want before progressing and warming you up for your max effort attempt.

B.

3 x Max Repetitions at your ability level for HSPU Scaling

Note: You are allowed one mulligan on your sets if you feel you went too easy or too hard on your Max Effort Sets, we want them in that appropriate rep range.

C.

7 minute ladder

30 Burpees

30 Kettlebell Swings 55/35 *American

20 Burpees

20 Kettlebell Swings 55/35 *American

10 Burpees

Max Kettlebell Swings in time remaining

A.

5-10 minutes of light Snatch Work

B.

15-20 minutes to accumulate

5 Sets

3 Snatch Pulls + 3 Power Snatches

Note: start with something conservative and work up, stay connected to the bar the entire time

C.

5 Rounds

1 Power Snatch @ 80%

1 Pull Up

1 Power Snatch @ 80%

3 Pull Ups

1 Power Snatch @ 80%

5 Pull Ups

Notes: You may kip on the pull ups

Hey Students, I know you are leaving soon. Make sure you email

Amy@crossfitsouthbend.com

and let her know when you’ll be leaving, and make sure the notice is at least 15 days prior to your billing date!

A.

Squat 5rm

Note: aim for 85% or more from last weeks heavy single 

B.

15 minutes to find 

Bench press 5rm with a 1 second pause at the chest

Then perform

Max repetitions at 80% of your 5rm with a normal tempo

C.

8 minute amrap

Max reps plyo push ups 

200m run

Note: plyo push ups are performed on a 45lb plate, your set ends when you can no longer perform them dynamically.