CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.15"] FIT A. 25 Minutes to complete 3 Sets Back Squat x 8 reps @ 31X1 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) *after the fifth push press, go directly into the walk *build on sets to as heavy as possible B. For time - 13 Minute Cap 40 No Push Up Burpees 40 Weighted Lunges/Walking Lunges 40 V-Ups/Sit Ups 40 Push-ups/Incline Push Ups 40 No Push Up Burpees COMP A. 25 Minutes to complete Three sets of: Back Squat x 8 reps Rest 3 minutes *Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy B. For time - 13 Minute Cap 40 No Push Up Burpees onto 2x45's 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Hand Release Push-ups 40 No Push Up Burpees onto 2x45's *2x45's means two stacked #45 plates Score. A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16"] FIT A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110 Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds Station 3 – L-Sit/Tuck Sit x 20-60 seconds *nose to wall if possible in hs hold *I have a pretty large range in the l/tuck to accomdate B. 3 Sets for time - 13 Minute Cap 30/20 Calories of Rowing 30 American Kettlebell Swings COMP A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps *or 6-8 Muscle Up Transitions Station 2 – Handstand Walk x 10 meters (use partner assist if needed) Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken B. 3 Sets for time - 13 minute Cap 30/20 Calories of Biking 15 Chest to bar/Pull ups 10 Strict Handstand Push-Ups *I will only allow up to 3 mats for your head on the strict Hspu Score A, nothing. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.17"] FIT Warm Up: Clean Skill Work A. 20 Minutes to perform 3 Heavy working sets of the complex below 5 Deadlift 4 Hang Power Cleans 3 Front Squats one set is constituted as the 5+4+3, rest as needed between the sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 10 Burpees COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean *athlete is responsible for keeping the time themselves B. Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Ring Dips Score: A, weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18"] FIT & COMP A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets. B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner work Score: A, reps. B, Weight(s) *Scaling modifications for BSS - Lunges in place, from there, modify height or perform single leg glute bridges. *Post up with knee on a box for the SA DB Row [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19"] FIT A. 21 Minutes to perform 3 Sets Dumbbell Bench Press x 8-10 reps @ 21X1 Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212 *for bent over DB Reverse flies - use small plates, or small DB's B. 5 Sets for time -  15 Minute Cap 15/10 Calorie Row 20 Alternating Single-Arm Dumbbell Snatches COMP A. 15 Minutes to establish a Bench Press 3rm Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set B. 5 Sets for time - 15 minute cap 15/10 Calories of Assault Bike 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) *If we have too many on the bikes, turn into team format where each person much finish 5 sets score: A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CFSB HOLIDAY PARTY! Saturday 1.20"] FIT In teams of two, complete five rounds for time of: Both Partners Complete 50 Singles each 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) *Partners must perform singles together, and may only start kettlebell swings once both are finished. COMP In teams of two, complete five rounds for time of: Both Partners Complete 50 Doubles each 20 Deadlifts (10 each – 225/155 lbs) 30 Pull-Ups (15 each) *Partners must perform doubles together, and may only start deadlifts once both are finished. Score: time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.21"] FIT & COMP   A. 5 Sets Row 30s rest 30s Run 30s rest 30s Bike 30s rest 30s Singles 30s rest 30s B. Full Thacker Warm Up [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Wellness Wednesday: Mari's Story - No More Cankles Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know!  Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.8"] FIT & COMP 30 Minute Amrap 60s Row/Bike 20-30s forearm plank 30 Doubles/Singles 20-30s Active Hang on Bar 15 American Kettlebell Swings 10 Prisoner Tall Kneeling To Standing - alternate legs Score: Don't score it, move some blood and move with intent and quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.9"] FIT Warm Up/Skill Incorporate Kettlebell Windmills A. 20 -25 Minutes to finish 3 Sets of Back Squat x 8-10 reps @ 31X1 Rest 3-5 Minutes b/w *build B. 2 Sets 4 Minute Amrap 20/15 Calorie Row 15 Thrusters/DB Thrusters Max Reps of Burpees in time remaining Rest 4 minutes between sets COMP A. 20-25 Minutes to work to a Back Squat 1rm B. 2 Sets 4 Minute Amrap 30 Calorie Row 15 Thrusters 95/65 Max Reps of Bar-Facing Burpees in time remaining Rest 4 minutes between sets Score: A, weight. B,burpee reps (total) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.10"] Warm Up Incorporate Farmers Carries FIT A. 20 Minutes to finish 3 Sets Dumbbell Shoulder Press x 8-10 reps @ 2111 Pull Ups/Ring Rows x 6-9 @ 2111 *build B. 3 Sets For Time: 15 minute cap 20 Ten Yard Shuttles 30 American/Russian Kettlebell Swings 20 Jumping Pull Ups/Ring Rows COMP A. 12 Minutes to establish a Press 1rm once you have found your Press 1rm then perform... 8 Minutes to finish 2 Sets Push Press x Max Reps @ 80-85% of today’s 1-RM B. “Shuttle Helen” Three rounds for time of: 20 Ten Yard Shuttles 21 American Kettlebell Swings 70/55 12 Pull-Ups Score: A, press weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11"] Warm Up High Hang Snatch, Hang Snatch, OHS work A. 20 Minutes to finish 4 Sets Overhead Squat/Front Squat x 6-8 reps @ 3311 *build B. Four sets for max reps/calories: 30 seconds of Row Rest 30 seconds 30 seconds of Alternating Reverse Lunge Rest 30 seconds 30 seconds of V-Ups COMP A. 20 Minutes to build to a heavy set of the complex High Hang Snatch + Hang Snatch B. Four sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Jumping Lunges Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12"] FIT A. Complete as many rounds and reps as possible in 15 minutes of: 15 Cal Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted 20 Single-Arm KB/DB Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 50 Singles/25 Dbls 40 Push-Ups/Incline Push Ups 20 Wall Balls COMP A. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Bike 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Row 40 Hand Release Push-Ups 20 Wall Balls 20/14 Score: A, reps. B, reps. Notes: Pay attention to quality of the Cossack squats, you don't stay low and grind with these, you'll come up. Keep your heels down. I'll allow up to 4 Mats on Strict Handstand Push Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.13"] FIT In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 American Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on. COMP In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on. Score rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.14"] FIT & COMP 30 Minute Amrap 20 Cal Row 10 Yard Lateral Bear Crawl with Sandbag pull Left 10 Yard Lateral Bear Crawl with Sandbag pull Right 30s Bottom of Squat KB Front Rack Hold [/elitetoggle][/eliteaccordion]