CrossFit South Bend

***CFSB Halloween Party this Saturday 10/31 at 7PM here at the gym!! Come in costume and bring a snack to share. :)****

Warm-up: front rack mobility

A.  Jerk – 4×1@90%

B.  Front squat – 4×2@90%

C.  3 rounds: 1:00 row for cals, 1:00 rest, 1:00 V-ups, 1:00 rest. Goal is 50 cals and 50 V-ups

**No oly class on Saturday 10/24 due to the Barbells for Boobs event that starts at 9:00!***

https://games.crossfit.com/liftoff/

^^check this out! A CrossFit event for people like us!! It’s all online so check it out.

Warm-up: squat mobility, 27 squats warmup

A.  Snatch – 3×1@85%

B.  Back squat – 3×2@85%

C.  20-15-10-5 of KB swings (55/75) and T-tilts

(Sorry this is so late.)

No class Saturday due to Barbells for Boobs! If you’re able to make it to the 9:00am event, it would be great to have you guys there!!

Warm-up: handstand shrugs and scap pull-ups – 3×8 each, alternating 

A.  Clean and jerk – 3×1@85%

B.  Front squat – 3×2@85%

C.  5, 4, 3, 2, 1 (each arm) single arm DB jerk – we did these in early August if you need something to refer back to

Warm-up: Burgener warmup for snatch

A.  Snatch – 3×2@90%

B.  OHS – 3×3@90%

C.  4 rounds: 4 forward frog hops + 2 OHS + 4 backward frog hops + 2 OHS, 1:00 plank

Warm-up: clean banded pull backs/position work

A.  Clean and jerk – 3×2@90%

B.  Back squat – 3×3@90%

C.  1 set every 2:00 x 6 rounds: 4 clean deadlifts @100% of clean, 8 barbell rollouts, 10 pause push-ups

Week 8, Day 22

***NOTE: the percentages of this program are on an increasing pattern, and they are high this week. If you have missed multiple classes over the past few weeks, be reasonable with yourself. The program is based on the idea that you have performed every workout and have had an increase in strength since the program began. If you have, today’s 90% should be hard but manageable. Scale yourself accordingly and don’t beat yourself up if you can’t hit the weight. Find a weight you can hit and make them pretty!

A.  Jerk – 3×2@90%

B.  Front squat – 3×3@90%

(Refer to Monday 9/14 for your weights for part C, try to go heavier!)

C1. 3×10 GHD scap holds (face down on the GHD machine, 5# plate in each hand, extend your back up and arms out, squeeze your shoulder blades/upper back) 

C2.  3×10 Sotts press 

Guest Coach Mike today! Keep in mind this is still a recovery week. We will be back in the big percentages on Monday!

Warm-up: coaches choice OH mobility x 10-12 min, then take 10 min to work up in a heaving snatch balance. I’m looking for about 5-6sets of increasing weight. Start at a conservative weight (like the bar)!

A.  Snatch – 2×2@70%

B.  OHS – 2×3@70% with 5-sec eccentric descent on the first rep

C.  3×12 OH walking lunges (6 each leg), immediately follow each set with 15 Russian KB swings (55/35#) as fast as possible. Rest as needed between sets.

Warm-up: 27 squat drill

A.  Clean – 2×2@70%

B.  Back squat – 2×3@70%

C.  12min AMRAP: 4 reverse med ball toss, 10 ball slams, 10 no-push-up burpees 

Happy recovery week! Staying in the low percentages this week to give you a chance for your body to rest and recover. Expect to see a lot of mobility work and conditioning to flush your systems. 

Warm-up: 5#plate shoulder series, 10-12min shoulder mobility

A.  Jerk – 2×2@70%

B.  Front squat – 2×3@70%

C.  Every 2:30×4 rounds, :30 sec HS hold (OR 20 shoulder taps with feet on box), 30 Russian twists, 15 squats hugging a plate

Warm-up: 100 cal row (should take you less than 8min)

A.  Snatch – 4×2@85%

B.  OHS – 4×3@85%

C.  15min EMOM

• 5×1.5 evil wheels (extra evil)
• 8x stiff-legged snatch DL @70% of snatch
• 8x pause wall balls (control the descent of the ball, hold for 2-sec pause in bottom, explode up)