CrossFit South Bend

Just a reminder — no Oly class on Wednesday due to the holiday. Regularly scheduled class on Saturday though!

A) 2 hang snatch pulls + 2 hang power snatch – 1 set every 1:45 x 8 rounds – start at 65% of 1 RM snatch and work up from there if it looks/feels good

B) 15 min to find front squat 1RM – then 3×3@75% of that number

C) 12 min AMRAP
12 lunge-lunge-air squat (holding KB in goblet position) (55/35)
15 KB swings (55/35) – American style
20 side plank hip taps (optional starfish if you keep them pretty and can hold for 1 sec at top)

Don’t forget out little holiday get-together is today after class! We’ll be meeting at South Bend Brew Works for some beers and lunch. Bring whoever you want– all are welcome!

A) clean deadlift + 3 second deload to top of knees + hang power clean
20 min to work up to set that difficult but with beauty pageant form

B) back squat – EMOM x 9 min
2 squats w/ 2 sec pause in bottom
Round 1-3: 70%
Round 4-6: 75%
Round 7-9: 80%

C) 15 min keep-moving-workout
7 scap retractor GHD back extensions (5# in each hand)
6 side lunges holding med ball 30/40
5 no push up burpees over med ball

Going to be a little shorter day today – but shorter doesn’t mean easier! 😉

A) Jerk – 5×1@90% of heaviest set from 12/3

B) 4 rounds – 4 duck walks forward, 2 OHS, 4 duck walks backward, 2 OHS @ 50-60% of 1RM

C) tabata flutter kick w/ plate (35/25)

A) snatch balance + hang snatch – 8×1@70-75% of 1RM

B) front squat – every 2:00 x 6 rounds – 2 squats @ 85% (feel free to increase after first 3 rounds if the 85% feels good!)

C) 3×5 man makers AHAP
In between sets perform 10 banded good mornings + 5 inch worms (with push-up)

A) clean pull + clean – 2×2@80%, 2×2@85%, 1×1@90%, 1×1@95%

B) back squat – 3×4@80%, 1 max set at 70%

C) 8min abs –
2x through
V-ups
Plate ground to overhead
Partner med ball sit-ups
Med ball over shoulder

Carl found a semi-local competition that sounds like it would be fun!! Check it out and let me know if you’d be interested in going: https://www.facebook.com/events/1663342330559480/

A)  15min to find push press 1RM

B)  OHS – 12 min EMOM – alternating :20 top of push-up hold/:20 wall sit @ parallel, 3 OHS @ 70% of 1RM

C)  4 rounds: 2:30 to perform: 250m row, 8 burpees, max push press at 60% of 1RM with remaining time. 1:00 rest.

A) 20 to work up to heaviest set of :
Hang snatch from blocks (2″above knee) + hang snatch from hip

B) front squat – 2×3@80%, 2×3@85% of 1RM

C) 10 rounds (AHAP, use same arm for 1 whole round at a time)
4 kb cleans
6 kb step ups
20′ forward, 20′ backward waiter’s walk

A) clean deadlift x 2 + 1 hang power clean – 15 min to find heaviest set of this complex

B) back squat – 5 rounds, :30 on, 2:00 rest – max reps at 60% of 1RM. Try to increase from 11/15 sand keep your # consistent!

C) 2 rounds:
:30 max reps GHD sit ups
1:00 rest
:30 max reps Russian twist w/ kettle bell (55/35)
1:00 rest
:30 max jumping squats w/ empty barbell (45/33)
1:00 rest
:30 max distance banded side step (blue hotshot band for everyone)

A) Jerk – 1.1.1.1.1

B) OHS – 3×5@75%, 1xmax at 65%

C) 6 rounds:
3x through this complex —> DL + hang clean + push press + push jerk
6 V-ups

Carl sent me a picture of your max out day! Awesome job everyone!! Hopefully we have all digested our turkey dinners enough by now to lift some stuff. 🙂

A) Snatch – 2×2@75%, 2×2@80%, 2×2@90% of 1RM

B) Front squat – EMOM x 12min – 2 reps w/ 2sec pause in bottom
Weight should increase as follows:
Min 1-3 @ 65%
Min 4-6 @ 70%
Min 7-9 @ 75%
Min 10-12 @ 80%

C) Acculumate 2:00 in plank, 2:00 in HS hold, 2:00 in L-sit
Each time you break, perform 5 American style KB swings (55/35)
**15min cap
**there are scaled variations for all movements. Try to pick a scaling that you can hold for ~20-30sec at a time!