CrossFit South Bend

Warm-up: OH mobility, bar pull-backs 2×5, snatch press under 2×5, heaving snatch balance 2×5, snatch balance 2×5 with bar only

A.  Snatch – 2RM

B.  15min to find 1RM snatch balance + OHS

C.  10min EMOM: odd – 5x3sec hold frog jumps, even – 10x slow-mo flutter kicks (2sec hold each kick)

Warm-up: pec/shoulder mobility with lax ball, foam roller, PVC pipe

A.  Snatch – 15min to find 2RM hang snatch, then 5min EMOM of 1 snatch at that weight

B.  Back squat – 2.2.2.2.2 – 1 set every 2:30

C.  2x through each section:

• 40 singles with jump rope
• Max L DB row
• Max R DB row

• 40 singles with jump rope
• Max L DB bench press
• Max R DB bench press

Warm-up: hollow/super holds, 3x (3 inchworms + 3 broad jumps)

A.  Clean and jerk – 2.2.2.2.2 – 1 set every 2:30

B.  Front squat – 2RM in 15min, then 1 set max reps at 80% of that number

C1.  (Partner WOD) 3 rounds of :30 hang from pull-up bar, :15 rest, :30 handstand hold, :15 rest

C2.  (Still partner WOD) 3 rounds of :30 goblet squat hold, :15 rest, :30 stiff legged KB DL, :15 rest

Warm-up: 5# plate shoulder series

A. Pause jerk + jerk – 15min to find max for the day, then 3×1@90% of today’s max (refer to 11-8-15 for old number!)

B. OHS – 1.1.1 – we’ll take 15min to warm up, 3 chances to find 1RM/heavy single

C.  Every 3:00 x 4 rounds: 20 step ups (add weight if desired), 10 deadlifts (LIGHT, FAST), 10 med ball roll-ups

Warm-up: dynamic warm-up

A.  Clean – 2.2.2.2.2 – 1 set every 2:30

B.  Back squat – waves x 3 – 5,4,3,2,1 every :30. Do not rack the bar between sets!

C.  3 rounds, no rest: 5 KB windmills each side, 15 GHD sit-ups

Sorry, forgot to post this!

Warm-up: Sotts press and duck walks

A. Snatch pull + hang snatch from just above knee + hang snatch from hip – 20min to work up to heaviest set of the complex. We will be spending a long time on the position work until you can find them on demand.

B.  Front squat – 3RM with 5 sec eccentric load on first rep

C. 30 – 20 – 10 of plank elbow touches and double arm DB (or KB) power cleans 

Warm-up: 3×5 snatch press under, 3×5 wall-facing shoulder shrugs, 3×5 snatch  balance

A.  Snatch – 10min EMOM of 1 power snatch

B.  OHS – 3.3.3.3.3, between sets perform 5 reverse snow angels; 2:30 per set

C. 5 rounds of 1:45 work, :15 rest –> 5x3sec negative pushups, max walking lunges with remaining time

D. Post-Thanksgiving Bonus Workout: 100 butterfly situps for time!

Warm-up: twisted cross x 2:00 each arm, lax ball to front of shoulder X 2:00 each arm, 3×8 lying superman arms (I’ll show you, don’t worry)

A.  Jerk – 15min to find behind the neck jerk 1 RM 

B.  Back squat – 3.3.3.3.3 one set every 2:30

C.  3×12 back extensions with 3sec descent, 3×50 flutter kicks

Warm-up: 3:00 standing splits, 3:00 seated splits, 1:30 child’s pose with shoulder stretch, 1:30 bound ankle stretch

A.  Warm up in the hang clean and jerk to 90% of your 3RM hang clean from 11/11. Then, 10 min EMOM of 1 hang clean and jerk

B.  Front squat – 20min to work up to heavy 3, the 2×3@80% of that number. 

C.  10, 8, 6, 4, 2 of strict pull-ups and stiff-legged DLs

Warm-up: Thacker method for snatch

A.  Snatch – 3RM 3-position pause snatch (below knee, above knee, mid-thigh)

B.  OHS – waves x3. 1, 2, 3, 4, 5 reps every :30, then rest 2:00. 

C.  3 rounds (not for time): 10 T-tilt + squatting T-tilt, max plank hold