CrossFit South Bend

Remember: no oly class today! Only WOD is the 9am crossfit wod. Come out and have some fun! Don’t forget to wear your leggings!!

**remember: no oly class on Saturday. Instead it’s leggings day! 9am wod with the regular crossfit class. Wear some leggings and come get your sweat on, patriotically.**

A.  Hang clean to parallel x 2 – we’re going to work on controlling our bottom position. Fight to stop yourself at parallel. 1 set every 90sec x 9 rounds. Increase in weight as much/often as you feel necessary.

B.  Tempo back squat – 5×2 @ 23X1 tempo. 

C.  5 rounds: 25m unbroken OH walking lunges with a barbell. You pick your own weight but there is no resting during that 25m!

A1. 5×5 jerk dip squats – start at 80% of your max jerk and work to 100+% of your max

A2. 5×5 drop to split (or power position if you power jerk)

A3. 5×5 jump to split (or power position if you power jerk)

A4. 15min to work up to a heavy double in the jerk

B. Front squat – 3RM, then 2×3@90. Use your 2RM from 6/15 as your goal weight for your 3RM today.

C.  10, 8, 6, 4, 2 of… front squat + push press (note: this is not a thruster; separate the movements!), V-ups, pull-ups

A.  20-30min Burgener warm-up for the snatch

B.  (Snatch + OHS) x 2 – work up to the heaviest set of this complex, make sure it’s a snatch (not power snatch)!

C1. 3×5 back extension 5-sec hold (hold arms out like a “T” and hold 2.5-5# plates)

C2.  3×15 T-tilts (L+R=1)

REMEMBER: Max out day is this Saturday 6/27. Carl will be coaching class that day as I’ll be out of town! But that shouldn’t make you go any less HAM! **If you are unable to make it to class on Saturday (a couple of you have already told me you can’t make it), try to get in during an open gym time to find your 1RM of snatch and clean & jerk. We want to be able to gauge your progress, and finding a max is a great way to do that! Open gym times for Thursday-Sunday are shown below, don’t be a turd and show up at a non-open gym time expecting someone to be here and equipment to be available. Just use your noodle and get in here and work hard. 🙂

 Thursday:

5:30am – 6:30am

10:00am – 11:00am

12:00pm – 1:00pm

4:00pm – 5:00pm

6:30pm – 7:30pm

Friday:

5:30am – 6:30am

9:00am – 10:00am

12:00pm – 1:00pm

4:00pm – 5:00pm

5:30pm – 6:30pm

Saturday:

10:00am – 12:00pm

Sunday:

10:00am – 11:00am
Okay, here’s today’s programming:

A.  Thacker warm-up for the clean. This will take us about 30min but it is pretty fantastic for position work!

B.  3 front squats + 1 jerk – 3×1@70%, 3×1@75%, and 3×180% of 1RM clean and jerk

C.  15-10-5 with minimal rest of: American KB swings (70/55), wall ball push press (40/30), Russian twist with wall ball (40/30) 

A. Snatch + 2 OHS – warm up to a heavy but manageable set of the complex. We will do 1 set every 2:00 x 8 rounds. Increase as needed, but only if you can continue to hit the full squat in the snatch!

B. OH walking lunges – 5 rounds of 25m (one trip down the turf) unbroken, no pausing or resting. You choose the weight to start at, increase (even if it’s just a little bit!) each round. 

C. 16min EMOM: ODD= 4 behind the neck snatch push press. EVEN=4 snatch pulls (remember: slow to the knee, fast through the hips. Pull these from the ground and really explode on the hip extension!)

A.  Clean – 3×1@70%, 3×1@75%, 3×1@80%. Treat these as singles! Rest as needed. 

B.  Back squat – 5 rounds, 4 reps each round. Perform rep 1 at :00, rep 2 @ :20, rep 3 @ :40, rep 4 @ 1:00 mark. Pick your own weight, but there is a catch….. You may not rack the bar between reps. Rest 2:00 between rounds. 

C. 1000m row, alternating 5 easy and 5 hard pulls. Flush out your legs a little after part B. 

Warm-up: partner elbow drill, clean skill work on keeping bar close (3×5 with obstacle ~6in away from you)

A. 1 hang power clean + 1 jerk – 3×1@60% of max clean, 3×1@65%, 2×1@70%, 1×1@80%. Rest as needed but no more than 2:00 between lifts. 

B. Front squat – 20min to work to 2RM

C. 12min EMOM: odd- 4 front rack push back lunges @ 40-50% of today’s 2RM, even- :30 of pillar-pillar-plank-plank

A.  Power snatch – 2RM

B.  OHS – 3 reps @ 70% every 1:30 x 8 rounds (adjust weight as needed to accomplish 3 reps in a row)

C.  Accumulate 50 evil wheels and 4:00 in a plank (on your elbows). Break it up as needed. 

A.  3-position clean (floor, above knee, hips) + clean – 20min to work to heavy but perfect set of complex

B.  Back squat – 5×5@70% of 3RM from 2 weeks ago. **before each set perform a :30 wall sit, your rest is the time it takes you to walk to your barbell**

C.  3 rounds of: 30sec dead bug hold (we will do these together), 30 plank elbow touches (15R/15L), and 20 bridge-ups (extra credit: put feet on a med ball/some kind of wobbly object)