CrossFit South Bend

[vc_row][vc_column width=”1/1″][text_output]A.

Burpee Skill Session

B.

5 Rounds

45 seconds Burpees

45 seconds Rest

45 seconds 180 degree box walks, OR if you are able, Handstand Walks

45 seconds Rest

45 seconds L-Sit, Accumulate as much time as possible

45 seconds Rest[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Notes”]Burpees:

Really work on pacing during this session today, although we aren’t putting scores up, this is for you to figure out what you are capable of keeping up consistently with burpees while fatigued.

Box Walks – Handstand Walks:

Stay upside down for as long as possible, keep moving for the entire 45 seconds.

L-sit:

Find a scaling that is manageable for almost the entire time

[/accordion_item][accordion_item title=”Educational Material”]Burpee Skill Transfer Part 1

This series goes into Part 2, 3, 4, 5, and 6! check them out in the links below the part 1

180 Box Walks – can anyone post to comments and tell me what he could do to improve his position on the 180 box walks?

L-sit[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width=”1/1″][text_output]A.

5 Rounds, Teams of 3

1 Min Max 20yd Prowler Push 135lbs

30 Sec Rest

1 Min Max Sledge Hammer Strikes

30 Sec Rest

1 Min Max Russian Kettlebell Swings

30 Sec Rest

[/text_output][accordion][accordion_item title=”Notes”]Notes: Only on person can work at a time. score will be total repetitions for each movement.

Prowler Push: Alternate however you would like, score is counted when you pass each 20 yard mark

Sledgehammer Strikes: Alternate arms however you’d like

Kettlebell Swings: Go heavy on the KB Swings[/accordion_item][accordion_item title=”Educational Material For the Wod”]Prowler Pushes – Technique Wod

Sledgehammer swing technique – unfortunately, all of the videos online are crap. So until I get around to making one, just wait for technique stuff in class

Kettlebell Swing: I know he is obnoxious, but if you ever want to watch some good stuff on kettle bell work, google Jeff Martone. here is the

Basic Kettlebell Swing[/accordion_item][/accordion][/vc_column][/vc_row]

A.

Hang Power Snatch 2.2.2.2.2.2.2.2

Notes: Perform a set every 2:30, starting conservative with the weight. Try to use last Tuesdays numbers as a guide. Aim to stay connected to the bar for all 8 sets. 

B.

Tabata

Cal Row

Toes To Bar

Notes: There is no transition time between the 2 movements other then the normal 10 second rest time. Score will be Total Calories and Total Toes To Bar

Educational Material for todays workout

Hang Power Snatch

Hang Power Snatch Definition – Catalyst Athletics

Hang Power Snatch Video – Paradiso CrossFit

Some inspiration at Cal Strength – Hang Snatches and some other random lifting (full Snatch, not power)

Rowing

The Stroke part 1 with Shane Farmer

Racing Start Demo  (good way to get the flywheel going when you only have 20 seconds to get work done)

Toes to Bar

Get in some mobility for Toes to bar here

A.
Mobility

Ankle, Calf, Hip

B.

10 Minute AMRAP

60 Bar Facing Burpees

30 Thrusters 95/65

20 Alternating Pistols

Notes: This will be ran in teams of two so that athletes can have a judge.

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Check out the workout results below!

20 Min AMRAP, Teams of 3

600m Plate Run

30 Burpees Over Partner

30 Goblet Squats 

30 Plate Ground to Overhead

Notes: As a team of 3 you will work together to complete the total repetitions for each movement, they must be completed in the give order, only one person is allowed to work at a time. score will be total repetitions

[vc_row][vc_column width=”1/1″][text_output]Don’t forget to wear some CFSB Shirts for the pictures during 15.4![/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][accordion][accordion_item title=”The workout Rx’d”]WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.[/accordion_item][accordion_item title=”The Workout Scaled”]Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.[/accordion_item][accordion_item title=”Masters Scaling”]

Scaled Masters 55+

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.[/accordion_item][accordion_item title=”Fresh Outta Fundamentals Scaling”]

Scaled Fundamentals

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 65 lb.
Women push press 45 lb. and clean 45 lb.[/accordion_item][accordion_item title=”Standards”][x_video_embed type=”16:9″][/x_video_embed][/accordion_item][/accordion][/vc_column][/vc_row]