CrossFit South Bend

***SUPER IMPORTANT NOTE!!!***

I am out of town Wednesday night. We are short on coaches due to 2 being out of town and the rest covering classes and personal training sessions. SO, I’m posting this programming hoping that you can get into the gym sometime Wednesday/Thursday/Friday to get it done during Open Gym time. Technically, our regularly scheduled class time is Open Gym time on Wednesday, so if you’re there and I’m not — go ahead and do it!! I’ll have it written on the board with a reminder that I will be gone.

Warm-up: 3×10 hollow rocks, 3×10 Supermans (with 3-sec hold)

A.  Clean and jerk – 4×2@85%

B.  Back squat – 4×3@85%

C. Retest! Test 1: 3x max plank hold with 1:1 work:rest. Test 2:  500m in as few pulls as possible. Refer back to Monday 8/24/15 for numbers to beat!!

Week 6, Day 16

Warm-up: looooong warm-up today to get us ready for 85% jerks! EMOM x6 – 1 wall walk with 8sec hold. Then alternate 3×8 scap pull-ups and 3×8 HS shrugs

A.  Jerk – 4×2@85%

B.  Front squat – 4×3@85%

C.  CORE CITY – population: you guys

• 100 Russian twists
• 80 side plank hip taps with 3-sec hold
• 60 butterfly sit-ups (add a med ball if you want!)
• 40 back extensions
• 20 T-tilts (L+R=1)

Work through the reps with minimal rest, but keep the movements clean!

Warm-up: 10min to work to a max muscle snatch

A.  Snatch – 3×3@75%

B.  OHS – 3×3@75%

C.  3x max effort attempts at HS hold, L-sit hold, wall sit

D.  1000m row for time

Warm-up: 10min to work to max muscle clean

A.  Clean – 3×3@75%

B.  Back squat – 3×3#75%

C1. 4×8 – 3-sec pause air squats onto 45# plate (I’ll show you what I mean)

C2. 4×8 – seated Arnold press

Guest coach Amy tonight!! Be nice, you hooligans. 🙂

Week 5, Day 13 — today marks the start of our 2nd phase of our 13-week cycle. This phase focuses on strength and developing power in the lifts. The same rules apply about taking 3-5 warmup sets to get to your working weight each day. 

Warm-up: 3×3 split jerk + 3 press from split (note: 1 rep is the jerk + the 3 presses from the split)
A.  Jerk – 3×3@75%

B.  Front squat – 3×3@75%. Immediately follow each set with 3 box jumps to a moderate height. 

C.  Triple threat Tabata! Complete all 8 rounds of one movement before moving on to the next. Take 1:00 rest between movements, but hit it hard on the work periods!

• Barbell bent-over rows @ 45/33#
• Jumping lunges (your foot placement should be your jerk landing position)
• Burpees (some good old-fashioned heart pumping burpees!)

Week 4, Day 12

Warm-up: lunge series for the hips and hams

A.  Snatch – 3×3@80%

B.  Snatch DL – 3×5@100% of snatch

C.  OHS – 3×5@80%

D1. 5×5 single leg squats (These can be either A) scaled TO a box, B) scaled ON a box, C) pistols, or D) weighted pistols. We will go over the scaling options, have no fear!)

D2. 5×5 single leg KB/DB DL

warm-up: hip circle w/u, clean position work

A.  Clean and jerk – 3×3@80%

B.  Back squat – 3×3@80%

C.  3 sets, no rest : 12 KB windmills (6 each arm), 15 cal row

Cool down: 4:00 in pigeon pose each leg

Week 4, Day 10

Warm-up: scap jack warm-up, 3×3 jerk with 3-sec pause in split

A.  Jerk – 3×3@80%

B.  Front squat – 3×5@80%

C1.  3×10 GHD scap holds with 5# plates

C2.  3×10 Sotts press with PVC or light manageable weight

Warm-up: banded pull-backs, lat mobility, side bend hugs

A.  Snatch 2×3@65%

B.  OHS – 2×5@65%

C.  Alternating tabata: lat pull downs and stationary dips

C+.  2×20 back extensions

Week 3, Day 8

Warm-up: 5:00 dead bugs–>hollow rocks, 3×10 good mornings

A.  Clean – 2×3@65%

B.  Back squat – 2×5@65%

C.  3 rounds, 1:00 per station with no rest between stations

• Plank elbow touches
• Clean grip DL + hang power clean @50% of clean
• Med ball roll-ups (30/20#)