CrossFit South Bend

Summer S&C Camp getting after some slide board push ups

Amateur

Power Clean 5×3 (add 2.5lbs to last workout) Strict Chin Ups 3 x max reps

Collegiate

Power Clean 5×3 @ 90% of 3 RM Weighted Chin Ups 3 x max reps with 25/15 lbs

Conditioning

Death By Ball Slam + 2 Burpee Buy In Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute. *At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

After chatting with CJ about warm ups the other day I thought I would give everyone a rough template for warming up on the Amateur Program. Here is a link to the suggested warm up calculator from Mark Rippetoe's book Starting Strength. Mark is responsible for the linear progression that the Amateurs follow. I think there even may be an app for Starting Strength.

Starting Strength Warm-up Calculator here! . Here are the instructions for the Google Doc online version:

Follow the link. Select the "File" button in the left hand corner. From the drop-down menu select "Copy spreadsheet." Click "OK" on the Dialog Box.

Although these aren't written in stone and you may want to add a warm up set our two, but its a good guideline.

Sprints

Complete 4-6 reps: 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 1 RM Close Grip Bench 3×5 @ 90% of 5 RM from Monday