CrossFit South Bend

Hey guys! The gym is closed for normal classes today **except** open gym from 6am-noon. Below is our normal programming. If you’re able to make it in to do it, great! Otherwise, NBD, take a rest day and come back well-rested on Wednesday. 

Week 3, Day 7 — this is a recovery week, the percentages are intentionally low to let your brain and body take a break. Note: a break does not mean the lifts should be any less explosive or be taken any less seriously than normal. 

Warm-up: 3×5 parallette shoot throughs (don’t rush these! Tuck your legs and try to make them pretty!)

A.  Jerk – 2×3@65% 

B.  Front squat – 2×5@65%

C.  10:00 of work (:45 work, :15 rest/transition)

• Odd minutes – evil wheels
• Even minutes – plate ground-to-overhead (45/35#)

Week 2, Day 6

Warm-up: 5×3 hang snatch (start with bar), 5×3 snatch balance

A.  Snatch – 4×3@75%

B.  OHS – 4×5@75%

C.  14min EMOM: odd — 10 T-tilts, even — 10-15 elevated push-ups (or normal push-ups)

Warm-up: inch worms, squat holds, hammy stretches

A.  Hang clean and jerk – 4×3@75%

B.  Back squat – 4×5@75%

C.  10 –> 1 of GHD sit-ups and stiff-legged DL

Warm-up: inch worms, squat holds, hammy stretches

A.  Hang clean and jerk – 4×3@75%

B.  Back squat – 4×5@75%

C.  10 –> 1 of GHD sit-ups and stiff-legged DL

Warm-up: handstand holds and shrugs

A.  Jerk – 4×3@75%

B.  Front squat – 4×5@75%

C.  3 rounds: 2:00 to row 20/15 calories, max DB push press with time remaining

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

A.  Snatch 3×3@70%

B.  OHS – 3×5@70%

C.  Every 2:00 x 6 rounds:

• 4 snatch DL @100%
• 8 barbell roll outs
• 10 butterfly sit-ups

Day 2, Week 1

Warm-up: 3×5 seated good mornings

A.  Clean – 3×3@70% of 1RM

B.  Back squat – 3×5@70% of 1RM

C1.  Test 3 – Death by KB swing (American, 70/55#)

C2.  Test 4 – 1 attempt at a max wall sit for time

Welcome back everyone! You all had a couple of extra days off of (hopefully) rest and recovery. Now it’s time to get back to work! Today marks day 1 of week 1 of a USAW competition prep/max out cycle. This cycle is 12 weeks long with week 13 being competition/max out week. If you know that you are planning on competing in an upcoming competition, let me know ASAP! The timing of this cycle may need to be altered a bit to make it appropriate for you. A list of upcoming local or semi-local competitions can be found here. This list is by no means exhaustive, so if you find another competition you’d like to compete in, go for it!!

Warm-up: 1 wall walk every minute on the minute for 6 minutes. Hold at the top, pushing your head through for a slight stretch for 3 seconds.

A.  Jerk – 3×3@70% of 1RM

B.  Front squat – 3×5@70% of 1RM

C1. *Test 1* – 3 attempts for a max plank hold for time, hold yourself to a 1:1 work:rest

C2. *Test 2* – row 500m in as FEW pulls as possible. The ONLY thing you should concern yourself with is how MANY pulls it takes you to get there. Write this number down, we will be retesting in a few weeks!

Max out day!!!

20min warmup and mobility

30min to find max snatch

30min to find max clean and jerk

Max out day!!!

20min warmup and mobility

30min to find max snatch

30min to find max clean and jerk