CrossFit South Bend

Warm-up: prayer stretch x 3:00, snatch press under 3×5, snatch balance 3×5

A.  Hang snatch – heavy set of 2 in 20min

B.  OHS – heavy single in 15min, then 1 set max reps at 80% of that heavy single

C.  30 Turkish get-ups, not for time, AHAP

Warm-up: sleeper stretch, partner shoulder stretch

A1.  Clean – 4×2@80-90% of heavy 3 from 2 weeks ago (7/8)

A2.  Clean pulls – 3×3@100% of 1RM clean

B.  Back squat – 5×3@75% of max. Follow each set with 5 tuck jumps

C.  16min EMOM:

• Min1: 10/8 cal row
• Min2: 8 clean DL
• Min3: max push-ups
• Min4: rest

A.  Push press + jerk – 5×2. Start at 65% of 1RM jerk and love up in weight only if you hit the jerk and it feels solid!

B.  Front squat – heavy single in 15min, then 1 set max reps at 80%

C. You will have 2:30, 2:20, 2:10, 2:00, and 1:50 to complete each round, respectively: 5 rounds of 5 right arm KB PP, 25ft waiter’s walk, 5 left arm KB PP, 25ft waiter’s walk, 15 goblet squats holding KB

Carl will be coaching today! Have fun and be receptive to his coaching and cues– you never know when something just might “click”!

A.  Power snatch – 20min to find a heavy single

B.  1 snatch push press + 3 OHS – you choose the weight. Perform 6 total sets of the complex. 

C.  2 rounds not for time: 30 evil wheels, 20 burpees, 10 broad jumps

Warm-up: hip mobility from Adam’s video!

A.  Hang power clean + hang clean – 1 set every 1:30 x 8 rounds

B.  Back squat – 15min to find a heavy single. Then 1 set max reps at 80%

C.  1:00 per movement x 3 rounds – barbell bent over row, push-ups, hollow rocks

A1.  Jerk punch throughs – 5×3@40-50% of max jerk.

A2.  Jerk – 3×1@80%

B.  Front squat – 5×5@65-70% – as fast as possible! After each set, perform 3 jerk landings.

C1. 4×8 lunge with teapot (use DB of choice)

C2.  4×10 kettle bell swings – American, you pick the weight

A. Snatch DL + Hang snatch – 3×2@65, 70, 75% of 1RM snatch

B. Snatch pulls – 3×3@100%

C. OHS – 5×2@80% of 1RM

D. Core tabata: GHD situps, med ball roll-ups, 4-sec Superman holds

Here is the website I use to keep tabs on upcoming competitions:

www.beastessathletics.com
If you find one you want to go to, let me know! Right now it looks like we are sending athletes to the CrossFit Alpha Dog comp, the Chicago Open, and maybe the Iron Egg in October. The beauty of having a small class right now is I can program for you according to your competitor date. The sooner I know you’re going to a comp, the sooner we can start preparing.

10min hip and hammy mobility

A.  Clean – 20min to work to heavy set of 3

B.  Back squat – 3×5@75% of 1RM

C.  Perform the following in whichever order you choose, but complete the whole 2:00 at that movement before moving on to the next. If you choose to scale, pick a challenging scaling you can hold for no more than :30. Try to keep your rest to a 1:1 ratio to the work (eg. If you hold a HS for :25, try to rest no more than :25).

• 2:00 in handstand hold
• 2:00 in wall sit holding 40/30 slam ball
• 2:00 in face-up Chinese plank
• 2:00 in L-sit

A.  2 power jerks @70% of last week’s heavy 2, 2@75%, 2@80%, 2@70%

B.  Front squat – 6×1@90% of 1RM. Immediately follow each set with 3 box jumps. Rest as needed. 

C.  12min EMOM – ODD: 10 jumping lunges (into split position), EVEN: 5 x 3-sec negative push-ups