CrossFit South Bend

**New cycle begins today! We may be seeing a few new faces this time around, so be friendly! :)**

Warm-up:  wall-facing active shoulder drill, high pull –> turnover with active shoulder drill

A.  Hang snatch from blocks (2 inches above knee) – work up to a 3RM in 20 min

B.  Front squat – 1 1/4 squats (descend to full depth, up to parallel, back down to full depth, stand up to full extension) – 1×5@60% of 1RM, 1×5@65%, 1×5@70%

C1.  3×10 med ball roll-ups

C2. 3×8 reverse hypers (minimal, if any weight this week. Here is a link to a brief article on what the reverse hyper is and what it’s meant for. I’ll be watching everyone closely so we can all learn to FEEL (not just SEE) what correct position is like.)

Recovery day! Today will be a fun day and our new cycle starts Monday!

Warm-up: dynamic warm-up

A.  EMOM x 14 min – Odd min: 2 hang power cleans + 2 push jerks. Even min: 4 step ups each leg

B. 1 behind the neck jerk + 2 OHS – work up to heaviest set of the complex in 15min

C.  Partner WOD! 30-20-10 of KB swings (70/55) and partner med ball situp toss – partner 1 completes all 30 KB swings, then partner 2 does their KB swings, then they both move on to the med ball situp toss together

Warm-up: banded pull backs/clean skill work, OH and front rack mobility

A. Clean and jerk – 1RM in 25min

B.  Back squat – 3x max reps at 70% of 1RM (we found a 1RM on 12/16)

C.  4 sets, every 1:45 perform 6 reverse med ball toss and max evil wheels with remaining time, :45 rest

We’re doing a different spin on maxing out this time around. Today, we will find a snatch 1RM, Wednesday we will find out C&J 1RM, and Saturday we will have a recovery day to prep us to start a new cycle on Monday 1/4! If you’re going to miss a day this week, try to get in during an Open Gym time so you don’t miss out!

Warm-up: Thacker method for snatch

A.  Snatch 1RM – you will have 25min. Below is a suggested rep scheme for warming up, though you do not have to adhere to it. If you hit a set every 2:00, you will have time to hit all of the sets below plus one or 2 extra at the end.

• 2 singles @50%
• 2 singles @55%
• 1@65%
• 1@70%
• 1@75%
• 1@80%
• 1@85%
• 1@90%
• 1@95%
• 1@100 or 100+%
• Extra set
• Extra set

B.  Front squat – 3x max reps at 70% of 1RM (or heaviest set from last Monday 12/21)

C.  3 rounds: 20m (10 out, 10 back) waiter’s walk, 20m front rack walk, 20m farmer’s carry (AHAP), 25 Russian twists

Warm-up: Carl’s choice! Carl is coaching today while I drive back from out of town!

A.  Hang clean + jerk – 1RM

B.  OHS – 20min to find 5RM (refer to 11/14/15 for number to beat)

C.  3×20 OH walking lunges, follow each set with 25 butterfly sit-ups as fast as possible. Rest as needed. Try to challenge yourselves on this one!

Warm-up: Robby’s choice! He is guest starring as coach tonight!

A.  Jerk – 15-20min to find 1RM

B.  Back squat – (refer to 11/11/15) 5RM with 3sec descent on rep 1

C.  Accumulate 50 hollow rocks, 50 teapots, and 50 KB hang cleans

Warm-up: laser elbows 5x10sec holds

A.  Muscle snatch – 15min to find 1RM, then 5×1 snatch at that weight

B.  Front squat – 3.3.3.2.2.2.1.1.1 – 1 set every 1:45

C1.  3×5 slow-mo T2B (5sec down, fast up)

C2.  3×5 slow-mo push-ups (5sec down, fast up; we can make these harder for those of you that need it!)

C3.  3×5 slow-mo BB row (5 sec down, fast up)

Warm-up: jerk balance skill work, landing position tune-up

A.  Jerk – 10min EMOM – 1 jerk

B. OHS – 3x max reps at 70% of 1RM

C.  10min AMRAP: 30′ waiter’s walk forward, 30′ waiter’s walk backward, 10 lateral lunges with KB held in goblet position 

Warm-up: 3:00 banded bottom of the squat stretch, 3:00 prayer stretch, 3:00 singles with a jump rope 

A. Hang snatch from blocks – 2.2.2.1.1.1

A (continued).  Snatch deadlift – 3×5@100% of max snatch

B.  Back squat – 15min to find heavy single, 1 set max reps at 75%

C.  5 rounds of :30 farmers carry (AHAP), :30 plank hold, :30 scorpions, :30 rest

Brandon is guest coaching today! Have fun. 🙂

Warm-up: coach’s choice squat mobility

A.  C&J – 10min EMOM of 1 clean and jerk (try to increase weight from 11/23 if possible- that day was a hang clean and jerk btw)

B.  Front squat – 3x waves – 1,2,3,4,5 every :30. 2:00 rest between rounds. Try not to rack it between sets. Brandon has every right to tell you to strip weight if you cannot facilitate a good upper back position for the whole round!

C1.  5×5 each leg single leg squats

C2.  5×5 KB deadlift **slow and controlled, these should burn your hammies!**