CrossFit South Bend

Announcemt on next cycle before class tonight ?

A1) 

Clean Grip Muscle High Pull
3 x 9-12 @ 31X2, rest 60s 
A2)

Dumbell Pull Over

3 x 9-12 @ 3201, rest 60s
B1)

Close Grip Bench Press

3 x 4-8 @ 31X1, rest 30s

B2)

Front Rack Step Up
3x 12-16, rest 30s controlled pace

B3)

Bodyweight V-up

3x 30s, @ 20X1 – rest 30s
C)

Clean Lift offs

Every 2 minutes for 12 minutes 

Clean Lift Off x 3 @ 31×2 

D)

Clean Off Blocks

Every 2 minutes for 12 minutes

1.1.1 Clean off Blocks – 3 second pause in the bottom of the clean – rest 10s between cleans

We will do some warm up reps again: 

Dead bugs 

Side pillars with hip taps 

Lunges for leg warm ups !!!! 

HAPPY AUGUST ?

A1) Dumbbell Strict Press

3×9-12 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×12-16, controlled, rest 90s

B1) Pendlay Row

3×4-8 @ 20X2, rest 60s

B2) Side Plank

3×45-75s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Lift Off

Every 2 Minutes for 12 minutes 

3 Snatch Lift Offs to above the knee

@31×2
D) Snatch Off Blocks

Every 2 minutes for 12 minutes 

1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps 

A1)Back Squat

3×2-3 @ 31X1, rest 90s
A2)

Single Arm Dumbell Torso Row

3×6-8, rest 30s between arms, rest 90s before back squat.
B)

Rack Pulls Above Knee

3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
C)

Hanging L-sit

4×20-30s, rest 45s
D)

Jerk Complex

4 Rounds

2 Push Press in Split

2 Split Jerk Balance

rest 2-3 minutes between 

Most of these touches should be heavy but technical
E)

Every 2 Minutes for 12 Minutes

Pause Jerk + Jerk (1+1) 
 Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

A1) 

Clean Grip Muscle High Pull

3 x 9-12 @ 31X2, rest 60s 

A2)

Dumbell Pull Over

3 x 9-12 @ 3201, rest 60s
B1)

Close Grip Bench Press

3 x 4-8 @ 31X1, rest 30s

B2)

Front Rack Step Up

3x 12-16, rest 30s controlled pace

B3)

Bodyweight V-up

3x 30s, @ 20X1 – rest 30s
C)

Clean Lift offs

Every 2 minutes for 12 minutes 

Clean Lift Off x 3 @ 31×2 
D)

Clean Off Blocks

Every 2 minutes for 12 minutes

1.1.1 Clean off Blocks – 3 second pause in the bottom of the clean – rest 10s between cleans

A1) Dumbbell Strict Press

3×9-12 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×12-16, controlled, rest 90s

B1) Pendlay Row

3×4-8 @ 20X2, rest 60s

B2) Side Plank

3×45-75s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Lift Off

Every 2 Minutes for 12 minutes 

3 Snatch Lift Offs to above the knee

@31×2
D) Snatch Off Blocks

Every 2 minutes for 12 minutes 

1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps 

A1)Back Squat

3×2-3 @ 31X1, rest 90s

A2)

Single Arm Dumbell Torso Row

3×6-8, rest 30s between arms, rest 90s before back squat.

B)

Rack Pulls Above Knee

3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.

C)
Hanging L-sit

4×20-30s, rest 45s

D)

Jerk Complex

4 Rounds

2 Push Press in Split

2 Split Jerk Balance

rest 2-3 minutes between 

Most of these touches should be heavy but technical

E)

Every 2 Minutes for 12 Minutes

Pause Jerk + Jerk (1+1) 

 Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical

A1) 

Clean Grip Muscle High Pull

3 x 9-12 @ 31X2, rest 60s 

A2)

Dumbell Pull Over

3 x 9-12 @ 3201, rest 60s

B1)

Close Grip Bench Press

3 x 4-8 @ 31X1, rest 30s
B2)
Front Rack Step Up

3x 12-16, rest 30s controlled pace

B3)

Bodyweight V-up

3x 30s, @ 20X1 – rest 30s
C)

Clean Lift offs

Every 2 minutes for 12 minutes 

Clean Lift Off x 3 @ 31×2 

D)

Clean Off Blocks

Every 2 minutes for 12 minutes

1.1.1 Clean off Blocks – 3 second pause in the bottom of the clean – rest 10s between cleans

A1) Dumbbell Strict Press
3×9-12 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×12-16, controlled, rest 90s
B1) Pendlay Row

3×4-8 @ 20X2, rest 60s

B2) Side Plank

3×45-75s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Lift Off

Every 2 Minutes for 12 minutes 
3 Snatch Lift Offs to above the knee

@31×2
D) Snatch Off Blocks

Every 2 minutes for 12 minutes 

1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps 

A1) 

Clean Grip Muscle High Pull

3 x 9-12 @ 31X2, rest 60s 

A2)

Dumbell Pull Over

3 x 9-12 @ 3201, rest 60s
B1)

Close Grip Bench Press

3 x 4-8 @ 31X1, rest 30s

B2)
Front Rack Step Up

3x 12-16, rest 30s controlled pace

B3)

Bodyweight V-up

3x 30s, @ 20X1 – rest 30s

C)

Clean Lat Complex

Every 2 minutes for 12 minutes 

Clean Lift Off x 3 to the top of the knee

@ 31×2 

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight

D)

Clean Off Blocks

Every 2 minutes for 12 minutes

1.1.1 Clean off Blocks – 3 second pause in the bottom of the clean – rest 10s between cleans

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight

New Cycle: 

A1) Dumbbell Strict Press

3×9-12 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×12-16, controlled, rest 90s
B1) Pendlay Row

3×4-8 @ 20X2, rest 60s

B2) Side Plank

3×45-75s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Lift Off

Every 2 Minutes for 12 minutes 
3 Snatch Lift Offs to above the knee, 1 second pause above the knee pulling the bar back
D) Snatch Off Blocks

Every 2 minutes for 12 minutes 
1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps working on setup.