CrossFit South Bend

Warm-up: jerk dip/drive work, glute activation

A.  Hang clean + 2 jerks – 20min to work to heavy set of the complex

B.  Back squat – 5 rounds, 2 squats @80% (one at 0:00, one at 0:30, no racking it in between), 2:00 rest between sets

C.  4 rounds: 10 no push-up burpees to a target 6″ out of reach, 5 manmakers

Warm-up: Thacker method for snatch

A.  3-position snatch (below knee, above knee, hip) – 2RM in 20min

B.  EMOM x 12min – odd: 3 front squats at 70-75% of 1RM. Even: 3 box jumps at 30/24″

C1.  3×6 stiff-legged DL

C2.  3x10yd each way banded walks with PVC in front rack 

Warm-up: 1000m row, cat/cow, cow–>child’s pose, elbow reach, OH wall stretch

A.  From blocks – 2 cleans + 1 jerk – 1 set every 2:30 x 6 rounds

B.  OHS – 3RM pause OHS with 2sec hold in bottom – 20min to work up

C.  5 rounds – :30 max reps bent over barbell row, :30 max reps push press, :30 plank hold, 1:00 rest

Warm-up: banded pull-backs, hamstring mobility in box

A.  EMOM x 20min – odd: snatch DL + 3sec descent to top of knee + hang snatch, even: 20sec each side plank

B.  Back squat – 12min to find 2RM (last one was 2/17), then 2x max reps at 75% of that number

C.  3 rounds: 10yd out, 10 yd back of double KB waiter’s walk, front rack carry, farmer carry, then 25 Russian twists

Warm-up: dynamic!

A.  C&J – 5×2@70% of 1RM

B.  Front squat – temp work – 33X3 – 3×3 – 1 set every 4:00. Between sets hold the splits for :15 each direction

C1.  5×5 DB box jumps (light!)

C2.  5×10 plate sit-ups (35/25)

Warm-up: Thacker method for snatch

A.  Snatch + hang snatch – 1 set every 1:30 x 8 rounds

B.  OHS – 4×3@75-80% of 1RM

C1.  3x max reps push-ups

C2.  3x max reps pull-ups

C3.  3x max reps wall sit hold

Warm-up: 5# plate shoulder series, clean grip pull backs, strict press + push press + jerk to ensure good shoulder path

A.  16min EMOM – odd: 1 clean, even: 1 clean and jerk — you pick the weight!

B.  Back squat – 3RM pause squat (full dead stop in the bottom). Then 1 set of max reps at 90% of that number, normal speed

C.  4 rounds: 2:00 per round with 1:00 rest — 10 ball slams, max evil wheels with remaining time

Warm-up: snatch push press, snatch balance to power position, static back extension with PVC press

A.  Snatch – 2RM power snatch in 18min, then 2×3 to full depth at 80% of today’s 2RM

B. Front squat – 4×5@75% of 1RM, follow each set with 5 box jumps to 30/24″. 4:00 per set

C.  Alternating Tabata: HS hold/shoulder taps and KB swings 55/35#

Warm-up: wall-facing shoulder activation drill, clean pull + elbow snap

A. Clean pull + clean – 3RM in 25min

B. EMOM x 12min – 1 OHS @ 80% of 1RM

C.  Every 2:00 x 5 rounds: 5 DB jerks, 5 med ball rollups, 5 vertical med ball tosses

Warm-up: inchworm, bear crawl, crab walk, plank side shuffles

A.  Hang snatch – 3.3.3.3.3 – between sets perform 3 YTWs, 1 set every 3:00

B.  Back squat – 5RM in 20min, then 3×5@80% of today’s 5RM

C.  4 rounds: 5-way lunge x2 each leg, 1:00 static back extension (add weight for an extra challenge!)