CrossFit South Bend

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - Details Here! October 27th - Olympic Weightlifting Camp - Spots Limited, Register here!  November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative ? 2. Direct financial support of family battling neuroblastoma ? 3. Green Kitchen in Children's Hospital ? 4. Wade's Army operation costs ? DONATION LINK https://give.classy.org/cfsb Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.1"] FIT 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Power Snatch + Overhead Squat x (3+2); build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch or within 90%) 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Snatch from Below Knee + Full Snatch + Overhead Squat (1+1+1) ; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest complex weight) 2. Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.2"] FIT A. 15 Min cap - Not For Time 10.9.8.7.6.5.4.3.2.1 Heavy DB/KB Strict Press Ab Mat Sit Ups B. For time - 15 Minute Cap 10 Deadlifts 400m Run 8 Deadlifts 20 Cal Bike 6 Deadlifts 20 No Push Up Burpees Over Bar 4 Deadlifts 50 Singles/Double Unders 2 Deadlifts COMP A. 15 Min cap - Not For Time 10.9.8.7.6.5.4.3.2.1 Heavy DB/KB Push Press Toes to Bar B. For time - 15 Minute Cap 10 Heavy Power Cleans 400m Run 8 Heavy Power Cleans 20 Cal Bike 6 Heavy Power Cleans 20 Burpees Over Bar 4 Heavy Power Cleans 50 Double Unders 2 Heavy Power Cleans Score: A. Weight B. Time and Weight Notes: A. Pick a weight and modification that allows for the 10/9 to be unbroken in both Push Press/TTB Fit-B. I want the deadlifts to be heavy but pretty Comp-B. pick a weight that you cannot perform unbroken for 10 in the power cleans, if you fail a power clean, move down in weight. You should be able to perform at least 1 power clean every 10s [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.3"] FIT A. 7 Sets 1 Minute Row 1 Minute Bear Crawl *hips down 1 Minute Bike 1 Minute Jump Rope 1 Minute Run 1 Minute Rest Score: Noooothing, move, breathe, and sweat. Notes: Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up. COMP A. 7 Sets 1 Minute Row 1 Minute Bear Crawl *hips down 1 Minute Bike 1 Minute Jump Rope 1 Minute Run 1 Minute Rest Score: Noooothing, move, breathe, and sweat. Notes: Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 10.4"] FIT E3:00 x 4 Sets (12 Min) A1. Back Squat @ 20X1; x2 (beat last week) B. EMOM x 4 Sets (16 min) 1. 5 Front Squats *fit uses rack, comp does not 2. 20s Max Push Ups *choose difficult scaling 3. 20s Max Ring Row *choose difficult scaling 4. 10s Bike @ 100% COMP E3:00 x 4 Sets (12 Min) A1. Back Squat @ 20X1; 4.3.2.1 B. EMOM x 4 Sets (16 min) 1. 5 Front Squats, HEAVY FROM FLOOR 2. 20s Max Strict HSPU *up to 3 mats 3. 20s Max Strict Chest to Bar/Pull Ups 4. 10s Bike @ 100% Score: A. Weight B. Challenge yourself accordingly during the EMOM [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 10.5"] FIT 30 Min Cap A. Thacker Warm Up - Clean; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Deadlift x2-3; build 2.30-45s Weighted Plank/Plank 3 Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Push Ups @ challenging scaling 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Clean; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Clean and Jerk x (1+2); build 2.45s Weighted Plank 3 Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Ring Push Ups in One Minute 2. Rest Score: B. Heaviest Weight C. Push ups do not have to be unbroken in the minute [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 10.6"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 20s Tuck Sit 16 Walking Lunges 50 JR Singles + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 Unbroken Barbell Thrusters 40yd Farmers Walk, Heavy 20 Cal Row or Bike COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 6-10 Rower Pike Ups 10 Alternating Pistols 30 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 Unbroken Barbell Thrusters 40yd Farmers Walk, Heavy 20 Cal Row or Bike Score: Rounds + Reps in Both [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 10.7"] FIT 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Hang Power Snatch x 4; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch) 2. Rest COMP 30 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 5 Sets (15 Min) 1. Full Snatch + Overhead Squat (1+1) ; build 2. 30s Max Ring Rows 3. Rest + after last minute of rest of the last round, perform + C. EMOM x 3 Sets (6 minutes) 1. Max Full Snatches in One Minute @ 90% of heaviest single 2. Rest [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - more details to come soon! November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative ? 2. Direct financial support of family battling neuroblastoma ? 3. Green Kitchen in Children's Hospital ? 4. Wade's Army operation costs ? DONATION LINK https://give.classy.org/cfsb Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 9.24"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 6-10 V-ups 30s-45s Plank Hold 50 Singles + rest 5 minutes + B. Breathing - 15 minute amrap 20 UB KB Swings 400m Run 20 Ab Mat Sit Ups 20 Cal Bike or Row COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 4-6 Strict Toes to Bar 20s Ring Dip Support 30 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20 UB American KB Swings 70/55 400m Run 20 Ab Mat Sit Ups 20 Cal Bike or Row Notes: In B. If you break your kettlebell swings up for comp, reset to 0 kettlebell swings. Gymnastics for comp and fit, you can select movements between the two scalings. Score: A. Rounds + Reps B. Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 9.5"] FIT 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. 8 Sets @ the top of a 90s mark Odd Rounds: Hang Power Snatch Below Knee + Overhead Squat 2+3 Even Rounds: 3 Tall Box Jumps; build C. 3-4 Sets 8-10 Heavy Double Kettlebell Front Rack Squat rest 45s 8-10 Single Arm Tripod Bent Over DB Row/arm rest 45s COMP 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. 8 Sets @ the top of a 90s mark (12min) Hang Snatch from below knee x 2; build C. 3-4 Sets 8-10 Heavy Double Kettlebell Front Rack Squat rest 45s 8-10 Single Arm Tripod Bent Over DB Row/arm rest 45s Score: B. Heaviest Weight C. Heaviest Weights [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 9.26"] FIT A. 4 Sets @ the top of a 90s mark; build A1. 8-10 Strict DB Press A2. 30-45s Dead Bug A3. 30s Bike; build B. 3 Sets 4 Minutes to Complete 8 Deadlifts, tough 6 NPBP over Bar 6 Deadlifts, tough 8 NPBP over Bar 4 Deadlifts, tough 10 NPBP over Bar rest 2 minutes COMP A. 4 Sets @ the top of a 90s mark; build A1. 8-10 DB Push Press A2. 30-45s Hollow Rock A3. 30s Bike; build B. 3 Sets 4 Minutes to Complete 4 Power Cleans, tough 6 NPBP over Bar 3 Power Cleans, tough 8 NPBP over Bar 2 Power Clean, tough 10 NPBP over Bar rest 2 minutes Score: A. Heaviest Press Weight B. Three separate times + Weight used [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 9.27"] FIT A. 35 Minute Amrap 18 Cal Row or Bike 20yd Front Rack KB Carry, tough 12 Box Jumps with Step Down 6 Alternating Turkish Get Ups 50 Jump Rope Singles 10-20s/side Side Plank COMP A. 35 Minute Amrap 18 Cal Row or Bike 20yd Front Rack KB Carry, tough 12 Box Jumps with Step Down 6 Alternating Turkish Get Ups 50 Jump Rope Singles 10-20s/side Side Star Plank Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 9.28"] FIT E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; x2 A2. Bent Over Barbell Row @31X1; x3 B. Amrap in 12 minutes 8 Front Squats; tough, pulled from floor 12 Ring Row Face Pulls Run 200m COMP E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 5.3.2.2 A2. Bent Over Barbell Row @31X1; x3 B. Amrap in 12 minutes 4 Front Squats; tough, pulled from floor 2 Rope Climbs Run 200m Score: A. Heaviest Weights B. Rounds + Reps / Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 9.29"] FIT 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Hang Power Clean/RDL x 2;build Dumbbell Bench (Neutral Grip) @20X1; x6 E3:30 x 4 Sets (14 min) C1. Deadlift @ 31X1; x3-6 COMP 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Full Clean + Front Squat+Jerk (1+1+1);build Dumbbell Bench (Neutral Grip) @20X1; x6 E3:30 x 4 Sets (14 min) C1. Deadlift @ 31X1; 6.4.4.3 Optional Piece: to be done after class - on your own. 3 Minute Bike For Calories Score: B. Heaviest Weights C. Total Calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 9.30"] FIT A. Gymnastics - 15 minute amrap @ smooth pace 20m Dumbbell Bear Crawl 45-60s Dead Bug 20 Air Squats 45 Jump Rope Singles + rest 5 minutes + B. Breathing - 15 Minute Amrap 20m Farmers Walk 20 Cal Row or Bike 400m Run 20 Bodyweight Walking Lunges COMP A. Gymnastics - 15 minute amrap @ smooth pace 10m Handstand Walk 30s Hollow Rocks 10 Alternating Pistols 45 Double Unders + rest 5 minutes + B. Breathing - 15 Minute Amrap 20m Farmers Walk 20 Cal Row or Bike 400m Run 20 Bodyweight Walking Lunges Score: A. Rounds + Reps B. Rounds + Reps [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] October 8th - Reboot Challenge, Learn more by clicking here! October 20th AM - Barbells For Boobs - more details to come soon! October 20th PM - Halloween Party! - more details to come soon! November 10th - Wades Army Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20. Wade's Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment. Donate to Crossfit South Bends page or become a fundraiser' then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade's Army shirt. 1. International Neuroblastoma Research Initiative ? 2. Direct financial support of family battling neuroblastoma ? 3. Green Kitchen in Children's Hospital ? 4. Wade's Army operation costs ? DONATION LINK https://give.classy.org/cfsb Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 9.17"] FIT 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Hang Power Clean/RDL x 4-6;build Dumbbell Bench (Neutral Grip) @31X1; x4-6;build E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; x4-6; build COMP 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Full Clean and Jerk (2+2);build Dumbbell Bench (Neutral Grip) @31X1; x4-6; build E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; 4.3.3.2; build Optional Piece: to be done after class - on your own. 500m Row for time @ 100% effort Score: B/C. Heaviest Weights Optional: 500m Time Notes: https://www.torquebarbellclub.com/articles/2017/9/5/clean-abcs-thacker-method [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 9.18"] FIT 15 Min Cap A. Introduction to: Shoulder Taps + Warm Up EMOM x 7 Sets (28 Min) B1. 12-20 Box/Wall Facing Shoulder Taps or HS Hold/30s B2. Bike 30s; build in speed B2. 30-45s Forearm Plank B4. 8 Tough Dumbbell Hang Power/Muscle Cleans COMP 15 Min Cap A. Introduction to: Shoulder Taps + Warm Up EMOM x 7 Sets (28 Min) B1. 12-20 Wall Facing Shoulder Taps B2. Bike 30s; build in speed B2. 6-10 Rower Pike Ups B4. 8 Tough Dumbbell Hang Power/Muscle Cleans Score: Nothing..move with intent [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 9.19"] FIT 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. 4 Sets; E2:30min Hang Power Snatch + Overhead Squat (2+3) *stay light and work position 3-4 Tall Box Jumps; build E2:00 x 3 Sets (12 min) C1. Front Squat @ 32X1; x2-3; build C2. Ring Row @ 31X1; x4-6 *make these hard COMP 20 Min Cap A. Thacker Warm Up - Snatch; A's/B's/C's B. EMOM x 10 Min Hang Full Snatch x 1; build E2:00 x 3 Sets (12 min) C1. Front Squat @ 32X1; 4.3.2 C2. Strict Pull Ups @ 31X1; x4-6 *Bands allowed - Weight added is also allowed Score: B/C. Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 9.20"] FIT A. 8 Minute Amrap 3 Deadlifts *moderate weight 5 No Push Up burpees Over Bar 35 Singles + rest 6 minutes, then perform + B. 4 Sets for time 200m Run 10 Deficit Push Ups/Hand Release Push Ups/Incline 6 Turkish Get Ups COMP A. 8 Minute Amrap 3 Power Cleans *moderate (think 65%) 5 burpees Over Bar 35 Double Unders + rest 6 minutes, then perform + B. 4 Sets for time 200m Run 10 Handstand Push Ups *up to 3 mats allowed 6 Turkish Get Ups Score: A. Rounds + Reps + Weight used B. Time Notes: For the warm up A. Dial in the PC Weight to around 55-75%, DL Weight around 45-65% or moderate to tough For B. The HSPU/PU scaling so that it is tough, you may break these up as well - TGU Weight is a smooth weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 9.21"] FIT A. 15 minute amrap 10 No Push Up Burpees 15yd/arm Single Arm Overhead Carry 60yd Unloaded Prowler Push (30yd out and back) 18 Alternating DB/KB Snatches + rest/walk 10 minutes + B. 15 Minute Amrap 15 American KB Swings 10 Cal Bike 20-30s Side Plank/Side 30s Wall Sit COMP A. 15 minute amrap 10 Perfect Burpees 15yd/arm Single Arm Overhead Carry 60yd Unloaded Prowler Push (30yd out and back) 18 Alternating DB/KB Snatches + rest/walk 10 minutes + B. 15 Minute Amrap 15 American KB Swings 10 Cal Bike 20-30s Side Star Plank/Side 30s Goblet Wall Sit (with same KB) Score: A. Rounds + Reps + Weight used B. Rounds + Reps + Weight used [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 9.22"] FIT E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 2-4 A2. Bent Over Barbell Row @31X1; x4-6 B. For time 10 Barbell Front Squats, heavy 15 Ring Rows 20 Cal Row 8 Barbell Front Squats, heavy 15 Ring Rows 20 Cal Bike 6 Barbell Front Squats, heavy 15 Ring Rows 400m Run *weight can be pulled from a rack COMP E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 6.4.4.2 A2. Bent Over Barbell Row @31X1; x4-6 B. For time 10 DB Thrusters, heavy 15 Ring Rows 20 Cal Row 10 DB Squat Cleans, heavy 15 Ring Rows 20 Cal Bike 10 DB Front Squats, heavy 15 Ring Rows 400m Run Score: A. Heaviest Weights B. Time + Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 9.23"] FIT 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Hang Power Clean/RDL x 2-4;build Dumbbell Bench (Neutral Grip) @31X1; x2-4 E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; x2-4 COMP 20 Min Cap A. Clean Thacker Warm Up A's/B's/C's B. 4 Sets; E4MIN (16 Min) Full Clean + Front Squat+Jerk (1+3+1);build Dumbbell Bench (Neutral Grip) @31X1; x4-6 E3:30 x 4 Sets (14 min) C1. Deadlift @ 52X1; 3.3.2.1 Optional Piece: to be done after class - on your own. 3 Minute Bike For Calories Score: B/C Heaviest weights Optional - total cals [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on this week!"] Buddy Week is THIS WEEK! Click here to check it out Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED LABOR DAY Monday 9.3"] Open Gym Hours Available for everyone from 8am - 11pm [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 9.4"] FIT E2:00 (16 min) A1. Back Squat @ 20X1; x6-8 A2. Bent Over Barbell Row @31X3; x4 EMOM x 4 Sets (16 min) B1. 8-10 Goblet Squats; heavy B2. 50-75 Singles/ 50 Doubles B3. 30s Ring Rows B4. 10s Assault Bike @ 100% COMP E2:00 x 4 Sets (16 min) A1. Back Squat @ 20X1; 9.7.5.5 A2. Bent Over Barbell Row @31X3; 4.4.4.4 EMOM x 4 Sets (16 min) B1. 5 Front Squats; heavy B2. 50 Double Unders B3. 30s Max Muscle Ups/Strict Chest to Bar/Strict Pull Ups B4. 10s Assault Bike @ 100% Score: Back Squat Weight Bent Over Row Weight Record everything else for your own progression purposes Notes: *For the time oriented movements on the EMOM...just pay attention to the clock. *work to a heavy 4 on the bent row, make sure the 3 count is pulled against your torso [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 9.5"] FIT 15 Min Cap A. Burgener Warm Up + Jerk Work EMOM x 10 B. Hang Power Clean/RDL x 3 *build to a heavy 3 E2:00 x 3 Sets (12 min) C1. Deadlift @ 52X1; x6-8 C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8 COMP 15 Min Cap A. Burgener Warm Up + Jerk Work EMOM x 10 B. Clean & Jerk x 1 *build to a heavy single E2:00 x 3 Sets (12 min) C1. Deadlift @ 52X1; 4.4.4 C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8 Score: Clean & Jerk Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 9.6"] FIT 3 MIN MAX DISTANCE A. Bear Crawl Using a 20ft section (5x4ft mat sections) *hips stay above shoulders B. 15 Min Amrap 16 Alternating KB/DB Snatch/arm 16 No Push Up Burpees 16 Scaled Toes to Bar COMP 3 MIN MAX DISTANCE A. Handstand Walk Using a 20ft section (5x4ft mat sections) B. 15 Min Amrap 16 Alternating KB/DB Snatch/arm 16 Burpees 16 Toes to Bar Score: Bear Crawl/ HS Walk Distance Rounds + Reps Notes: If you drop your Handstand/Crawl prior to a mat, start at the beginning of that mat on the line. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 9.7"] FIT 15 Min Cap A. Thacker General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 EMOM x 10 B. Hang Power Snatch x 3 *build to a heavy 3 EMOM x 10 C. Front Squat x 1 *build to a heavy single COMP 15 Min Cap A. Thacker General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 EMOM x 10 B. Snatch x 1 *build to a heavy single EMOM x 10 C. Front Squat x 1 *build to a heavy single Score: Snatch Weight Front Squat Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 9.8"] FIT 10 Min Cap A. Burgener for Power Clean EMOM x 10 B. Push Press x 1 *Build to a heavy single C. On a running clock (18 Min) 0-8 Find a Deadlift 1rm 8-10 Switch Weights to 80% of today 10-18 Max Reps @ 80% COMP 10 Min Cap A. Burgener for Power Clean EMOM x 10 B. Push Press x 1 *Build to a heavy single C. On a running clock (18 Min) 0-8 Find a Power Clean 1rm 8-10 Switch Weights to 90% of today 10-18 Max Reps @ 90% Score: Push Press Weight Power Clean/DL Weight Total PC/DL Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 9.9"] FIT A. 30 Min Amrap 400m Run 60 Singles or 30 Double Unders 15 KB Swings COMP A. 30 Min Amrap 400m Run 30 Double Unders 15 American KB Swings Score: Rounds + Reps [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on this week!"] We have a Reboot Challenge starting this week! https://crossfitsouthbend.com/SQ-18094/fitness-challenge/ Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 8.6"] FIT A. 3 Sets; 20m cap Standing DB Press; @20X1; 6-8 reps/arm, rest 60s Ring Row; @20X1; 5-8 reps, rest 60s Bent Hollow Hold;45-75s, rest 60s B. 15 Minute Amrap 10 Alternating DB/KB Snatches 30 Singles 5 DB/KB Push Press/arm 100m Run 6 No Push Up Burpees Over Bar 30s Bike @ moderate pace COMP A. 3 Sets; 20m cap Standing Filly Press; @20X1; x3-6 reps/arm, rest 60s Strict Pronated Pull Up; @21X1; x3-6 reps, rest 60s Wall Deadbug;30-60s, rest 60s *add weight to the pull up if you can keep the tempo B. 15 Minute Amrap Row 30s - tough 8 Hang Power Clean + Shoulder to Overhead *moderate 45 Doubles 8 Burpee Box Jump Overs 200m run Score: A. write this in your own journal for progression purposes B. Rounds + Reps Notes: *do your best to remember what you did last week and progress it to make it more difficult - for instance... If the ring row last week to this week was: Last week: Ring Row; @20X2; 8-10 reps, rest 60s This week: Ring Row; @20X1; 5-8 reps, rest 60s Less time under tension and less reps should allow you to move forward in difficulty. Mvmt: Bent Hollow Hold: https://www.youtube.com/watch?v=uKGd8kv7Qzo Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g Wall Deadbug: https://www.youtube.com/watch?v=WDpLJFXkPz0 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 8.7"] FIT A. Back Squat; 18 min cap @ 32X1; 4x3-5, rest 2-3m between sets B. 4 Sets; 25 min capl; for quality Dumbbell Cross Body RDL; 3111; 6-8/leg Side Plank Rotations; controlled; x6/side Tall Box Jump; x5; build Bike 60s; build each round rest 90s COMP A. Back Squat; 18 min cap @ 32X1; 5.3.3.2 ; rest 2-3 minutes between B. 4 Sets; 25 min cap Power Snatch + Hang Power Snatch + Hang Snatch + Overhead Squat; 1+1+1+1; build Single Leg Cross Body RDL; @3111; 4-6/leg Star Plank;30s hold/side Bike 60s; build each round rest 90s *choose a weight you can go unbroken in the complex Score: A. Heaviest weight and F/C C. write this in your own journal for progression purposes Mvmts: DB Cross Body RDL: https://www.youtube.com/watch?v=7xiezhBwR0Q Side plank rotations: https://www.youtube.com/watch?v=eEojhtdzew0 SL Cross Body RDL: https://www.youtube.com/watch?v=yRCGDGT993w Tall Box Jump: https://www.youtube.com/watch?v=5_ABYEP7Bqw [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 8.8"] FIT A. 3 sets; 20 min cap Bench Press @20X1; 3-6 reps, rest 60s Dual Bent Over DB Row @31X2; 3-6 reps, rest 60s Forearm Plank; 30-45s; rest 60s *put a weight on your back if the planks are easy B. 12 minute Amrap 10 Hanging Knee Raises 10 Push Ups/Incline Push Ups 10 Air Squats C. Optional: To be done on your own 8 min for quality 5 Legs only inchworms 5 Hands Only Inchworms 30s Overhead Dual DB Hold - tough COMP A. 3 sets; 20 min cap Bench Press @2121; 4-6 reps, rest 60s Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s Weighted Plank; 30-45s; rest 60s B. 12 minute amrap 15 Toes to Bar 15 Hand Release Push Ups 15 Air Squats C. Optional: To be done on your own 8 min for quality 5 Rower Pike Ups 2 Wall Walks 30s Handstand hold at last wall walk Score: A. write this in your own journal for progression purposes B. Rounds + Reps C. Don't score it - move through with quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 8.9"] FIT A. Front Squat; 18 minute cap @3231; 3x3-5 reps, rest 2-3 minutes between B. 3 Sets - NFT/Grind 30m Reverse Sled Drag *tough 6 Split Squats/leg; @2011 50 Jump Rope singles 20m Bear Crawl COMP A. Front Squat; 18 minute cap @3231;4.3.2 reps, rest 2-3 minutes between B. 3 Sets - NFT/Grind 30m Reverse Sled Drag *tough 6 Split Squats/leg; @2011 50 Double Unders 20m DB Bear Crawl Score: A. Front Squat weight B. Don't write, just dial it in and grind [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 8.10"] FIT A. 4 Sets; 20 min cap Ring Rows @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s B. 4 Sets; 16 min cap 5 Tall Box Jumps 8 Russian KB Swings *tough 15 Straight Legged Abmat Sit Ups Bike 60s; build through the sets rest 60s COMP A. 4 Sets; 20 min cap Ring Rows @ 20X2; 4-6, rest 30s Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s C. 4 Sets; 16 min cap 3 UB Power Clean + Jerk; tough 45-60s Hollow Hold Bike 60s; build through the sets rest 60s Score: Just keep track of your numbers and progressions for your own purposes Mvmts: Half Kneeling Landmine Press: https://www.youtube.com/watch?v=R4kzyoUPvoY Straight legged sit ups: https://www.youtube.com/watch?v=8pBsG75at6Q [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 8.11"] FIT A. 8 Minutes to build to a tough Goblet Squat 5 @30X1 B. 3:00 to perform 200m Run 10 UB Goblet Squats *moderate rest 90s x 5 sets COMP A. 8 Minutes to build to a Full Snatch tough single for the day B. 3:00 to perform 300m Run 10 UB Overhead Squats *moderate rest 90s x 5 sets Notes: *Dial this in so that you can build in pacing through the sets, if you feel good halfway you may build on weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 8.12"] FIT & COMP Low back pain recovery workout This recovery workout is near and dear to me. As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you're stretching. Later in the series we will get more in depth into breathing as well. 1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold 2. Box Pigeon (figure 4) x 10 each side 3. Deep Lunge Stretch x 10 each side 4. Cat-Camel x 10 5. Quadruped Plank x 20-30 seconds 6. Modified Pigeon x 45 sec per side x 2 Hip Flexor Recovery/Prehab All the best, Teddy [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on this week!"] Bring A Friend Day July 21st! THIS WEEK! THE PR Link is up this week! I'll be doing a giveaway for a gift card! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 7.16"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. FIT & COMP Built in WU today 3 Sets NFT - 10 min cap 10 Barbell Back Squat 10 Lateral Banded Walks/Side 10 Ring Rows B. @ the top of a 2 minute mark Back Squat x 5 Back Squat x 5 Back Squat x 3 Back Squat x 2 Back Squat x 2 Back Squat x 1 Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Back Squat x 1 Back Squat x 1 Back Squat x 1 Build over the course of the sets C. 5 Minutes Max Reps Ring Rows two scores 1. First set is an unbroken max reps set 2. Total pull ups within the 5 minutes COMP A. See Fit & Comp WU B. @ the top of a 2 minute mark Back Squat x 5 @ 55% Back Squat x 5 @ 65% Back Squat x 3 @ 75% Back Squat x 2 @ 85% Back Squat x 2 @ 90% Back Squat x 1 @ 95% rest another 2 minute cycle after this last cycle, then perform @ the top of a 3 minute mark Back Squat x 1 @ 101-105% Back Squat x 1 @ 101-105%+ Back Squat x 1 @ 101-105%+ C. 5 Minutes Max Reps Strict Pronated Pull Ups (no band) Score: B. BS Weight, C.two scores = 1. First set is an unbroken max reps set 2. Total ring rows/pull ups within the 5 minutes [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 7.17"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. FIT & COMP - built in w/u today 3 Sets - 10 min cap 5 Barbell Power Cleans/HPC or 8 Kettlebell Swings working on fast hips 30sec Plank on Elbows 20m Bear Crawl - high hip, lower shoulder B. Every 2 minutes, for 20 minutes (10 sets): Hang Power Clean x 3 build *If Hang Power Cleans are new to you, see the notes section below C. @ the top of a 2 minute mark Bench Press x 5 Bench Press x 3 Bench Press x 2 Bench Press x 2 Bench Press x 1 Rest another 2 minute cycle after this last single, then perform Immediately into @ the top of a 3 minute mark Bench Press x 1 Bench Press x 1 Bench Press x 1 Build over the course of the sets COMP A. See FIT & COMP W/U B. 20 Minutes to finish Power Clean x 1 Loading per set (by %): 65, 75, 80, 85, 90, 93, 96, 99, 101, 101+ C. @ the top of a 2 minute mark Bench Press x 5 @ 65% Bench Press x 3 @ 75% Bench Press x 2 @ 85% Bench Press x 2 @ 90% Bench Press x 1 @ 95% Rest another 2 minute cycle after this last single, then perform Immediately into @ the top of a 3 minute mark Bench Press x 1 @ 101-105% Bench Press x 1 @ 101-105%+ Bench Press x 1 @ 101-105%+ Score: B. PC Weight C. BP Weight Notes: Fit B: If hang power cleans are new to you, we don't need to test them. Perform Every 2 minutes for 20 minutes (10 sets) Odd Rounds: 20 Kettbell Swings, tough Even Rounds: 20 Ab Mat Sit Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 7.18"] A. Fit & Comp 30 Minute Amrap 10m Bear Crawl * High Hip low shoulder 30 Double Unders/Singles 10 Alternating Step Ups 24/20 Run 200m Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 7.19"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. Built in WU today 3 Sets NFT - 12 min cap 10 Front Squats 10 Lateral Banded Walks/Side 10 Ring Rows B. @ the top of a 2 minute mark Front Squat x 5 Front Squat x 5 Front Squat x 3 Front Squat x 2 Front Squat x 2 Front Squat x 1 Rest 2 minutes after last single, then perform @ the top of a 3 minute mark Front Squat x 1 Front Squat x 1 Front Squat x 1 Build over the course of the sets C. Bike 60s for Max Calories COMP A. Built in WU today 3 Sets NFT - 12 min cap 10 Front Squats 10 Lateral Banded Walks/Side 10 Ring Rows B. @ the top of a 2 minute mark Front Squat x 5 @ 55% Front Squat x 5 @ 65% Front Squat x 3 @ 75% Front Squat x 2 @ 85% Front Squat x 2 @ 90% Front Squat x 1 @ 95% Rest 2 minutes after last single, then perform @ the top of a 3 minute mark Front Squat x 1 @ 101-105% Front Squat x 1 @ 101-105%+ Front Squat x 1 @ 101-105%+ C. Bike 60s for Max Calories Score: B. FS Weight C. Total Cals [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 7.20"] FIT CLASS PR's!!! I would love to have them so I can post them! This seems to be the most efficient way. 1. Record it from a visible angle 2. Click the link below - Fill out the form and upload it 3. Great Success 4. Also, you are entered in for a drawing on a Rogue Gift Card! https://goo.gl/forms/mBbr3NgmyyClziJH2 A. FIT & COMP W/U 3 Sets - NFT 10 min cap 10 Empty Bar Presses (or DB Presses, these are to BE LIGHT) 10 Barbell Deadlifts 10m Bear Crawl * LEVEL HIP HERE, Watch swaying left to right B. @ the top of a 2 minute mark Press x 5 Press x 3 Press x 2 Press x 2 Press x 1 Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Press x 1 Press x 1 Press x 1 Build over the course of the sets C. @ the top of a 2 minute mark Deadlift x 5 Deadlift x 3 Deadlift x 2 Deadlift x 2 Deadlift x 1 Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Deadlift x 1 Deadlift x 1 Deadlift x 1 COMP B. @ the top of a 2 minute mark Press x 5 @ 65% Press x 3 @ 75% Press x 2 @ 85% Press x 2 @ 90% Press x 1 @ 95% Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Press x 1 @ 101-105% Press x 1 @ 101-105%+ Press x 1 @ 101-105%+ C. @ the top of a 2 minute mark Deadlift x 5 @ 65% Deadlift x 3 @ 75% Deadlift x 2 @ 85% Deadlift x 2 @ 90% Deadlift x 1 @ 95% Rest another 2 minute cycle after this last single, then perform @ the top of a 3 minute mark Deadlift x 1 @ 101-105% Deadlift x 1 @ 101-105%+ Deadlift x 1 @ 101-105%+ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="BRING A FRIEND DAY Saturday 7.21"] Bring A Friend Day!! Surprise Wod [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 7.22"] FIT & COMP 4-6 rounds here, what time allows 1. Jump rope @ relaxed pace x 30-45 sec 2. Cat/Camel x 8-10 3. Band rotation x 10e (can use med ball too) 4. Greatest stretch alive x 6 each side (rotate both ways) 5. Band pull-apart x 12 6. Band squat x 5-10 7. Band good morning x 5-10 8. Mini band hand walks on wall x 5-8 (up and down =1) Notes: Perform the first round as walking through each set and movement, then flow from there. Dr Teddy Willsey Recovery Session [/elitetoggle][/eliteaccordion]