CrossFit South Bend

Mobility:
1) lax ball to front/back/side of hips x 2min each position
2) lunge series

A) Jerk – 1.1.1.1

B) OHS – 5×3 @ 80% (increase from 7/30!)

C) 3 rounds:
250m row
12 no-push-up-burpees
^^^SUPER fast hips on those!

Happy Birthday, Kat!!! Seriously, August is almost over. Who is game for another mobility month? Making it more of a regular part of our routine? Sound off on here or on the Facebook page. I’m open to suggestions!

A) 3-position snatch DL + hang power snatch – 5×2@75% of 1RM

B) Front squat – Every 2:00 for 8 rounds – 3 front squats @ 75-80% of 1RM (these are supposed to be heavy!)

C) Partner WOD!
For time:
50 T2B (partner 1 works while partner 2 holds a wall sit, switch as needed until both partners complete 50 reps)
40 lunges (opposite partner holds the top of a push-up)
30 single leg bridge-ups (opposite partner holds a dead bug)

Mobility:
Calves!!! Lots and lots of calves.

A) clean – 2×2 @ 65, 70, 75, 80. Then, 3 min max reps clean at 85% of 1RM

B) back squat – 5.4.3.2.1

C) accumulate 50 GHDs and 50 back extensions

Mobility:
8min work each side(!) on front/back of shoulder w/ lax ball – really crunch on these, guys!

A) Jerk – 2×1@65%, 70%, 75%, 80%, etc until form breaks down (I.e.
Your split is shortened, you fail the lift, you press out, etc). When you get to that weight, stop moving up and hit 3 GREAT jerks at that weight, not to exceed 6 attempts. Try having your partner video you on these today so you can see what the faults/successes are!

B) weighted OH duck walks – 4 steps forward, 4 steps back – 4 sets @ 60% of 1RM

C) 12min EMOM:
Min 1: 4 single leg squats each leg (standing on box with opposite leg hanging down off the side)
Min 2: 30sec plank hold w/ feet jump outs
Min 3: 8 barbell rows (fast up, 3sec down) @ 53/75

Mobility:
1) upright bottom of the squat banded stretch
2) 3x through – 30sec each side handcuff stretch, 10 sotts press w/ PVC pipe

A) snatch + 2 OHS – 12min to find heavy set, then 2 sets @75-80% of that heavy single every 2:30 for 6 rounds

B) 3×5 – R lunge-L lunge-front squat – AHAP – all 3 movements=1 rep
>>using one of the following: 2 DB in rack position, 2 kb in rack position, 45# plate held at chest, or sandbag in rack position

C) 8min AMRAP:
10yd banded side steps (5 out, 5 back)
10 push-ups
10 v-ups

Mobility:
15 min hip & bottom of the squat stretches

A) power clean + double jerk – 8×1 @ 85% of 1RM

B) tempo back squat – 22×2 – 5.5.5.5

C) 4 rounds:
20 Step ups w/ 2 DB
20 RDLs w/ DB
20 x 4-count flutter kicks

Mobility:
1) front rack PVC stretch x 3 min each side
2) lax ball to pec x 3 min each side
3) kitchen sink stretch x 3 min

Warm up:
5 strict press
5 push press
5 jerk
5 OHS
** 2x through w/ PVC, 2x through w/ empty bar

A) Push press 2RM – 15 min to work to 2RM, when found hit 3×2 jerks at that weight

B) OHS – 2×2@70, 75, 80%, max reps at 85%

C) core circuit (by special request!)
30 sec on, 15 sec off
Station 1: plank hold knee-to-nose
Station 2: GHD sit-ups
Station 3: 5# airplanes
Station 4: kneeling Supermans

Super awesome job on Saturday, you guys. I love watching you all progress and hit some sa-WEET PRs. Even if you didn’t hit a weight PR, seeing improvement in your technique should feel awesome, and I’ve seen remarkable improvement in all of you guys over the last 3 months! I’m so proud of you all, and I’m happy to call you “my” athletes. 🙂

August will be Mobility Month! We’ll be spending several minutes before/after class each day on mobility, and there may even be some homework occasionally (ugh, I know). As always, I really appreciate any feedback on the class, the programming, the flow of things, etc. Let me know what you think. I know most of your mobility issues, but feel free to comment on specific body parts/muscles/joints you feel need some work and well hit those extra hard.

Mobility:
1) hamstring on ball on box x 3min each side
2) active hamstring stretch x 30sec each side x 8 rounds (2:00 total each side)

A) snatch pull + snatch – 2×2 @ 75, 80, 85%

B) front squat – 12min to work to heavy single, then 2×3 @ 80%

C1) 5 DB bent over row, 5 DB strict press x 3 rounds – rest 1:00 between rounds
C2) tabata side plank hip taps

Happy birthday, Katie!! 🙂 hope you’re having a fabulous day!!

A)  Hang clean + push jerk + clean + split jerk — 20min to work to heavy but beautiful set

B)  OHS – EMOM x 10min, 3 OHS w/ 1sec pause in bottom

C)  30 x 3-count med ball sit-ups — do them with a pass to a partner if you’d like!

Hey folks! This Saturday (8/9) will be our next max out day. Let’s hunker down this week and get ready to test out all the work we’ve been doing on getting under the bar!

A)  High hang snatch + snatch – 20min to work up to a heavy but perfect set, not to exceed 85% of your 1RM

B)  Snatch DL – 4×2 @ 85% of 1RM (slow to knee, fast to hip)

C)  Front squat – 3.3.3 –3 sec, 2 sec, 1 sec hold

D)  10-8-6-4-2 of plank hold elbow touches (each side) and parallette-over burpees