[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Add some content to your accordion item here.[/x_accordion_item][x_accordion_item title="Monday 12.26.16" open="false"]A.
15 Minutes to Establish a Back Squat 1rm or 3rm
B.
For time
"Annie"
50.40.30.20.10
Double Unders
Sit ups
12 Minute Cap
Notes:
Hit it, lets see how your back squat looks.
If your doubles are shabby, cut the doubles in half. If you cannot do them at all...Hit singles for a 2:1.[/x_accordion_item][x_accordion_item title="Tuesday 12.27.16" open="false"]A.
Power Snatch 1rm or 3rm
B.
Every minute on the minute until you cannot finish the round in the time allotted
1 Power Snatch @ 80%
2 Bar over Burpees
*the burpee number will increase each round by 2
[note]
For the conditioning, it looks like this
minute 1
1 power snatch
2 burpees over bar
minute 2
1 power snatch
4 burpees over bar
minute 3
1 power snatch
6 burpees over bar
continue until you can no longer finish the burpees of that round in the minute.
score is the minute round you were on, and the burpees you finished before the time stopped.
So if I was on minute 10, and finished 18 Burpees
I would put 10+18[/x_accordion_item][x_accordion_item title="Wednesday 12.28.16" open="false"]A.
15 Minutes to establish a Deadlift 1rm or 3rm
B.
Row 2k @ 100%
Notes:
Keep the deadlift pretty, and go hard on the 2k[/x_accordion_item][x_accordion_item title="Thursday 12.29.16" open="false"]A.
1x Max effort Pull Ups or Ring Rows
B.
18 Minute Amrap
15 Overhead Reverse Lunges 45/25
12 Box Jumps with step down 24/20
9 Toes to Bar
[note]
For the workout, these are plates held overhead, and the box jump step downs are mandatory
toes must touch the bar to count![/x_accordion_item][x_accordion_item title="Friday 12.30.16" open="false"]A.
20 Minutes to establish a Power Clean 1rm (or 3rm, see notes)
B.
CP Battery Test
8 Minutes AMRAP
Max Power Cleans at 90% of 1RM/3RM
***Notes***
Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX[/x_accordion_item][x_accordion_item title="Saturday - Closed (perhaps!) New Years Eve 12.21.16" open="false"]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title="Sunday - Closed (perhaps!) New Years Day 1.1.17" open="false"]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title="PUT YOUR TESTING RESULTS IN ME" open="false"]
Putting your results in, and what we do with the data.
Want to have some bearing on what is programmed at CrossFit South Bend? Then put your results in at the end of the testing and baseline week.
Click here to do so[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
