CrossFit South Bend

Warm-up: Burgener warm-up

A.  Snatch pull + snatch – work up to a technically sound set of the complex. This is a good way to work on speed through the hips on the 2nd pull!

B.  Front squat – 5 reps each at 85, 90, 95% of 5RM (you should have a 5RM from 2/23/25, otherwise estimate). Then 1 drop set of max reps at 85%. 

C. 12 min AMRAP of:  

3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the right)

3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the left)

30 Russian twists (45/25)

Master’s Athlete Amy will be coaching today! Woohoo!!

A)  Power clean 1RM – no squishy landing position! Hit the landing and be firm about it. 

B) Back squat – 20min to find 2RM with 2-sec pause in bottom. 

C) 8 min super fantastic core extravaganza! – 1:00 at each station, 2 times through: 1) GHD back extensions w/ 5 second static hold, 2) plank elbow touches, 3) T2B, 4) flutter kick

A) Overhead stability skill work! Including (but not limited to) KB windmills, TGUs, and KB OHS!

B) 3 sets: 6 duck walks forward, 5 OHS, 6 duck walks backwards, 5 OHS

C)  4 rounds: 250m row, 10 (5L/5R) TGU AHAP

Warm-up: (3×3 for all movements, use PVC or empty bar)

1) pressing snatch balance to parallel

2) pressing snatch balance to bottom of squat + 3 sotts press

3) snatch balance (not pressing) to bottom of squat + 3 sotts press

4) snatch balance + 3 OHS

A) Snatch balance – work up to heavy but perfect single **REMEMBER** if your shoulder flexibility does not allow you to deload the bar onto your back safely, don’t do it! Ride it down to the floor.

B) Front squat – 5 rounds of :30 max reps at 65% of 1RM, 2:00 rest. Shoot for 10 reps each round and try to stay consistent – even under fatigue!

C) 8 min ascending ladder: 2, 4, 6, 8, 10.. Etc. of snatch grip DL at 105% of your max snatch, and no-push-up burpees. **Make sure your feet are in good landing position on the burpees and jump high!

Warm up: skill work on hip extension/dropping into the landing position

A) High hang clean (from hip) – 3RM

B) Back squat – 5×3@ 80, 85, 85, 90, 90% of 3RM

C) :30 max push-ups, :30 max ring rows, 1:00 rest, :30 max V-ups, :30 max scorpions, 1:00 rest – 3 rounds

There are a couple of weightlifting competitions coming up over the next few months. If anyone is interested in competing, let me know so we can start tailoring your programming accordingly! The competitions are: 

– May 16-17: Indiana State Championships in Indianapolis, IN

– June 13-14: CANUSA JekyllHYDE Summer Open in Ypsilanti, MI

– June 20: Sayre Park Chicago Summer Open in Chicago, IL

Warmup: (watch this video of a super strong woman pushing some serious weight. Pay especially close attention to her jerk form, how much she pushes that weight off of her shoulders, popping her head through, the lack of flex in her elbows/shoulders after she has the weight overhead, etc.)

3×5 each leg – split/lunge/lunge/recover

3×5 each leg – jerk + 3 press in split

3×5 each leg – dip/dip/jerk

A) Jerk – 15min to work to pretty heavy single

B) OHS – 5RM (try to beat weight from 3/4)

C) (Modified) Death by American KB swings (75/55) – the modification is that we will be going every :30 instead of every minute on the minute 

New cycle starts today! Skills, drills, and thrills!

Skills (all with empty bar, if it doesn’t look good, try try again):

5×3 snatch pull from below knee

5×3 snatch pull from above knee

5×3 hang snatch from above knee

A) Snatch – 15min to work up to heavy but pretty set of 3

B) Tempo front squat – 3.3.3.3 – 22X2 (look back at number from 3-16-15)

C) Tabata plank hold (8 rounds), THEN immediately max set of butterfly sit-ups in 90 seconds

It’s max out day!!

Warm up

30min to find max snatch

30min to find max clean and jerk

A)  Hang clean + clean + jerk – work up to heaviest but prettiest set in 20min

B)  Back squat – 15min to work to heavy single for today, 2×3@80%

C) 500m row, 400m, 300m, 200m, 100m. Rest 2:00 in between rows. Count number of pulls (not necessarily concerned with your times on these).

A)  hang snatch + snatch – 20min to work up to heaviest but prettiest set of the complex

B)  Front squat – 15min to work to heavy single for today, then 2×3@80%

C) 4 rounds: max distance reverse med ball toss, lunge to the landing spot. 30/20# balls!