CrossFit South Bend

Warm-up: hip mobility

A.  Clean and jerk – 20min to work up to 80% of 1RM

B.  OHS – every 1:45 x 12 rounds, 1 OHS w/ 2-sec pause + 1 OHS at normal speed

C.  3 rounds – 2:00 to perform max med ball toss x4, max push press (round 1), max hang power clean (round 2), max hang power clean + jerk (round 3). 1:00 rest between rounds. 

It’s that time again… We will be finding our 1RM/heavy single numbers on Saturday 5/16!

Warm-up: hip mobility, Thacker warm-up

A.  Snatch – 15min to work up to 80% of 1RM

B.  Front squat – heavy single. Work up to something that is challenging for a single rep, but not to failure! Try not to totally fry your CNS for Saturday.

C.  4 rounds of :30 front rack lunges at 50% of FS heavy single, :30 rest, :30 hip circle steps, :30 rest, :30 no-push-up burpees, :30 rest

D.  100 butterfly sit-ups for time!

Warm-up: front rack mobility

A.  High hang clean + hang clean from knees + clean. Stay connected. Get in at least 5 working sets of the complex. 

B. Death by back squat @ 65% of 1RM. It’s been a while since we’ve done this!! Find your old numbers so you know exactly what to beat on this. It’s up to you if you’d rather stay at your previous weight and try to get in more reps, or if you want to use your most recent 1 RM (4/1/15 was a heavy single). Either way, we are trying to see some concrete progress here!

C1. 2×10 barbell bent-over rows, 1 set max reps

C2. 2×10 ring/stationary dips, 1 set max reps

*aternate the push/pull movements. That last set should be all the way to fatigue/can’t hit full ROM any more

Warm-up: front and back of the shoulder mobility, lat roll-out to open up your sides/back

A.  2 hang power cleans + 2 push jerks (yes, I want everyone to push jerk today, even if it’s not your go-to style). 1 set of the complex every 2:30 x 8 rounds, increase weight each round as form allows

B.  OHS – 15min to work to heavy single, then 1 set max reps at 80%

C.  5 rounds: 5 KB PP on the right, 50ft waiter’s walk, 5 KB PP on the left, 50 ft waiter’s walk, 25 KB swings. Here’s the kicker: you will have 2:30 to perform round 1, any remaining time will be rest. You will have 2:20 to perform round 2, 2:10 for round 3, 2:00 for round 4, and 1:50 for round 5. It’s going to take some mental stamina to get it all in, but I know you guys can do it!!

Warm-up: 2×5 pressing snatch balance, 2×5 snatch balance, 2×5 heaving snatch balance, 2×5 snatch pull

A.  High hang snatch – 3.3.3.3.3

B.  10min to work up to 80% of 1RM front squat. Then…

C.  20min EMOM – at the top of every minute, perform 1 front squat @80% of 1RM. Then, odd min perform 10 plank elbow touches, even min perform 10 lying leg raises

warm-up: 3 rounds of 10 step ups (total), 10 jumping squats (your legs should feel alive after this!)

A.  Clean – every 2:00 for 20:00, 2 cleans. Begin at 60% of 2RM and work up as form allows

B.  Back squat – 3.3.3.3 of a 22X1 tempo

C.  For a total of 200 yards: 2 right arm DB power cleans, 2 left arm DB power cleans, 10 lunges with the DB, 10 lunges

Warm-up: front/back of the shoulder mobility

A.  Push press – 5RM, try to string them together using the rebound/quick dip!

B.  OHS – 3RM with 1-sec pause in bottom

C.  10 rounds (:45 work, :15 rest), odd: evil wheels, even: back extensions/supermans

Warm-up: Take 10-12min to work up to 100% of snatch 1RM in the snatch deadlift. Focus on deloading and keeping tension in your hamstrings on the way down.

A.  Snatch – 20min to find 2RM (stay connected)

B.  Front squat – 15min to find heavy double/2RM

C.  3 rounds for time: 30sec plank hold, 12 front squats at 50-55% of today’s 2RM, 30sec hollow rock hold, 12 deadlifts (normal grip) at same weight as FS, 30sec rest

Warm-up: work up in the deadlift to 100% of your clean weight – focusing on the *deloading* phase (setting hips back, chest out over the bar, vertical shins, low back active, hamstrings taut)

A.  3-position clean (2″ below knee, 2″ above knee, hips) – 20min to hit 2.2.2.1.1.1 – only move up if the lift had perfect form!

B.  Back squat – 5 rounds – max reps @65% in :30, 2:00 rest

C.  Alternating tabata: reverse lunges, inchworm with push-up

A.  Jerk – 15min to find heavy single, then 3×1@ 85% with glorious form

B.  OHS – 3×5@85, 90, 95% of 5RM, 1 set max reps at 85%

C.  4 rounds, rest between movements but not between reps. 10 sprawl balls, 10 V-ups