Programming Week 3 of 9 – Monday July 4th – Sunday July 12th
[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend
Martins Supermarket Butcher Block Series
**Mobility Class: Upcoming Weekly Mobility Schedule through July
**July Fundamentals: July Fundamentals Begins June 30th – Click here to register for 2 free weeks
**?!?!?!: Summer Cinema Series Wods…
**stay tuned for details ( releasing next week ) of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy.
We’ve finally added all of our Nutrition Services! Click here to check them out.
**Looking to hit up some personal training off to the side? Click here to take a look![/accordion_item][accordion_item title="Monday 7.06.15"]Monday 7.06.15
DON'T FORGET TO WEAR SOMETHING FOR ROPE CLIMBS TODAY!
I don't want anyone tearing up their legs.
A.
Bench 5RM
B.
3 Rounds Teams of 2
90 sec Max Front Squats @185/125lbs
90 sec Max Rope Climbs
90 sec Max Ball Slams
90 sec Rest
Notes: Goal on the squats should be to accumulate 30-40 total reps over the 3 rounds.
Solving Front Rack Problems -Mobility Wod
The Bench Press Is a Pull: 5 Cues You Might Be Missing[/accordion_item][accordion_item title="Tuesday 7.07.15"]Tuesday 7.07.15
A.
Rowing Skill Work
Going over the monitor
Pick Drill
Mentioning Drag Factor and Damper Setting
Finding Drag Factor (and how to use it in the future)
B.
7 Rounds
1 min to perform 60yd Farmers Walk in 10yd turn arounds AHAP
1 min to perform Row 15/12 calories
1 min rest Rest
Note: record weight used on Farmers Walks and any failed rounds where the work was unable to be completed[/accordion_item][accordion_item title="Wednesday 7.08.15"]Wednesday 7.08.15
Ring Dip Tester: Anyone who feels like they want to do ring dips in the workout we will do a baseline test to see if they should even be considered allowed to do ring dips. They need to be able to demonstrate a 30 sec Ring Dip Support. This will show they have the prerequisite stability. Then from there you can figure out who has the strength to do Ring Dips.
A.
The Ensign
Complete as many rounds as possible in 3 minutes of:
Power Clean 155 lbs – 3 reps
Push Ups – 6 reps
Air Squats/Ring Dips – 9 reps
Rest for 1 minutes between the 3 minute rounds.
Notes: Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Notes: Ring Dip Sub will be banded Tricep Extensions[/accordion_item][accordion_item title="Thursday 7.09.15"]Thursday 7.09.15
A.
Squat 5RM
B.
10 Min AMRAP
Max Strict Pull Ups
200m Run
Note: Any grip can be used for pull ups, most be unbroken/cannot drop off of the bar, should be able to maintain at least a 3 pull per set average to do pull ups, sub will be ring rows, and score will be total pull ups.[/accordion_item][accordion_item title="Friday 7.10.15"]Friday 7.10.15
A.
2 Overhead Squats every 2 minutes for 8 Rounds
Note: pick a weight that feels challenging to start off with, and then if able add weight otherwise stay at the weight and grind it out.
B.
Choose your own adventure
4 min X
3 min X
2 min X
1 min X
Note: Your movement pool is Russian Kettlebell Swings 70/55, No Push Up Burpees, Russian Twist 45/35 plate, Wallballs 20/14. You get to decide what minute gets associated with what movement
[/accordion_item][accordion_item title="Saturday 7.11.15"]Saturday 7.11.15
Cinema Series Wod 1...
Check out details of the Summer Cinema Series here
Indiana Jones and the Legend of the Lost Metcon - 15 Minute Amrap
200m Run
Barrel Roll Under Front Door
10 Burpee Box Jump Overs
1 Rope Climb
Barrel Roll Under Back Door
200m Run
Barrel Roll Under Front Door
10 Burpee Box Jump Overs
2 Rope Climb
Barrel Roll Under Back Door
200m Run
Barrel Roll Under Front Door
10 Burpee Box Jump Overs
3 Rope Climb
Barrel Roll Under Back Door
Note: everything remains the same in the workout - the Rope Climbs increase by 1 each time.[/accordion_item][accordion_item title="Sunday 7.12.15"]Sunday 7.12.15
"Beat the coach 1.2"
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtesy of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Post weight used and rounds complete to comments.[/accordion_item][/accordion][/vc_column][/vc_row]
Cinema Series Wod 1...
Check out details of the Summer Cinema Series here
Indiana Jones and the Legend of the Lost Metcon - 15 Minute Amrap
200m Run
Barrel Roll Under Front Door
10 Burpee Box Jump Overs
1 Rope Climb
Barrel Roll Under Back Door
200m Run
Barrel Roll Under Front Door
10 Burpee Box Jump Overs
2 Rope Climb
Barrel Roll Under Back Door
200m Run
Barrel Roll Under Front Door
10 Burpee Box Jump Overs
3 Rope Climb
Barrel Roll Under Back Door
Note: everything remains the same in the workout - the Rope Climbs increase by 1 each time.[/accordion_item][accordion_item title="Sunday 7.12.15"]Sunday 7.12.15
"Beat the coach 1.2"
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtesy of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Post weight used and rounds complete to comments.[/accordion_item][/accordion][/vc_column][/vc_row] 2015 07 05
