CrossFit South Bend

I’m back from vacation today! I’m excited to see how you guys feel about this cycle… 🙂

Warm-up: Thacker method for snatch

A.  Snatch from 4-6″ blocks – 5×2@65% of 1RM

B.  OHS – 5×3@65% of 1RM

C.  (Alternate the two movements): 3×8 (each leg) Bulgarian split squat (DB in front rack), 3×5 high/challenging box jumps ***reer to 4/16 for the weight and height you used that day, try to go slightly heavier and higher!

Warm-up: hip circle glute activation drills

A.  Clean and jerk – perform 1 clean and jerk every 1:30 for 8 rounds. Today’s weight is 70% of your 1RM C&J

B.  Back squat – 1RM in 20min

C.  4 rounds of: 30sec OH DB hold (moderate weight DB in each hand), 10 front squats, 1:30 rest between rounds

First day of a new cycle! This is a 6-week linear progression with position work and pulls from the hang. It is a tough cycle, so get ready!!

Warm-up: hamstring mobility, banded PVC pull-backs and position holds x 5:00

A.  3-position snatch (one snatch from the floor + one snatch from above the knee + one snatch from the hip) – 5×1 @ 65% of 1RM snatch

B.  Front squat – 1RM in 20min (try to increase from 2/22/16)

C.  12min EMOM – odd= 4 DL @ 50% of 1RM DL.  Even= 6 strict hanging leg raises

MAX OUT DAY!! The day you have all been waiting for!!!!

Oly class is an open gym today — meaning it is up to you guys to judge each other and keep each other on track. I highly recommend recording your lifts, help each other out and record for one other. Judge each other strictly but constructively. Come in with a warm-up plan and get ready to push some weight! 

A.  25min to warm up to and complete 3 attempts at a 1RM snatch

B.  25min to warm up to and complete 3 attempts at a 1RM clean and jerk

***don’t start your 3 attempts until you’re ready. Once you begin your 3 attempts, there is no going back! Assess and reflect on your recorded lifts and start nailing down goals for the weeks to come. Most importantly, have fun! Lifting is fun, our class is fun (I hope), and you guys are awesome! Get after it!!

I’ll be gone until next Saturday (4/30) – be  nice to the other coaches while I’m away!

Warm-up: coach’s choice

A.  Clean and jerk – work up to 80-85% in 25min — remember those mobility issues you noted on Monday? How are you doing on improving them??

B.  Back squat – 5×3@70% of 1RM. Rest 2:00 between sets and hold the bottom of a Russian Babymaker for :20 during rest period

C.  10 minute conversational pace AMRAP (Saturday is max out day so be smart!): 10 KB swings (Russian, 55/35), 10 ring rows, 10 push-ups, 10 V-ups

Warm-up: Burgener warm-up for snatch

A.  Snatch – work up to 80-85% in 25min. Take note of any mobility problems you’re having and start developing a plan to improve them before Saturday.

B.  2 front squats + 1 jerk – 1 set every 2:00 x 5 rounds (we last did this in 3/14. Try to beat your old heaviest set!)

C. 100 butterfly sit-ups for time

Warm-up: front rack mobility, frog pose x 2:00, seated straddle x 2:00

A.  Clean + front squat + jerk – perform 1 set of the complex every 1:30 x 8 rounds

B.  OHS – 1RM! Then 2x max reps at 70% of today’s 1RM

C1.  3×8 (each leg) Bulgarian split squat

C2.  3×5 high/challenging box jump

Warm-up: prone PVC press, snatch balance skill work

A.  Snatch balance heavy single in 15min, then 4×2 snatches at that weight

B.  20min EMOM: odd minutes perform 2 back squats @75% of 1RM. Even minutes perform 4 right and 4 left KB teapots

C. 1 round every 3:00 x 4 rounds — 5 right KB BO row, 5 right KB PP, right arm 10yd forward + 10yd backward waiter’s walk, 5 left KB BO row, 5 left KB PP, left arm 10yd forward + 10yd backward waiter’s walk

Warm-up: wall walks, inchworms, Spidermans

A.  Clean and jerk – 8 singles working up to 90-95% (same idea as Saturday)

B.  Front squat – 3RM pause squat (1sec pause in bottom), try to beat heavy 3 from 3/7

C.  4 rounds of one time through the complex (staying connected) and then 5 med ball rollups. The complex is: 3 RDL + 3 hang cleans + 3 front squats 

Warm-up: pigeon pose, saddle pose, puppy dog pose, all for 2:00 each

A.  Snatch – 8 singles, building each set, making smart jumps, working up to 90-95% of 1RM **not a day to find a new 1RM, save that for a couple of weeks!!**

B.  OHS – 5.5.5.5 – 1 set every 3:00, perform 8 Sotts press (PVC or weighted PVC) after each set of 5

C.  10,9,8,7,6,5,4,3,2,1 of strict knees to chest and stationary lunges with plate OH (45/25)