CrossFit South Bend

SWOD
Sprint 100 yards on the minute for 8 minutes
then….
Power Clean 5×3 (add 2.5 lbs to last workouts)

DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Not for time, rest as needed, score is total time of 7 rounds of handstand holds.

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

DWOD
As many rounds as possible in 15 minutes of:
3 Front Squats AHAP (as heavy as possible)
1 Rope Climb 15″
10 Push Ups

Please make sure that you come with the appropriate gear for rope climbs!

DWOD

Find:
3 RM Seated Box Jump
*Use a box that allows you to sit with the top of your legs at parallel
then…
Sprint
10 x 30 yards
*45 second rest between sprints
Like last week the DWOD will be done first.

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

SWOD
Press 3×5 (add 2.5 lbs to last workout)

DWOD
21, 15, 9 reps of:
Squat 225 lbs
Ring Dips

Remember that for today you guys are welcomed to come in the time the gym is open for Murph and complete todays workout. There will be no official class. See everyone tomorrow!

For Memorial Day I will be posting what the workout will be and you guys can come in and do it during the time the gym will be open for Murph if you would like. This will be more like open gym format. I will be in Fishers, IN for high school rugby state championship.

Congrats Christian, and other Penn players who signed to play rugby at Davenport University! Christian has been coming to CFSB for 2 years now and has put in a lot of hard work. It’s nice to see it pay off. If you see Christian around the gym be sure to congratulate him.

SWOD
Power Cleans 5×3

DWOD
Complete 7 rounds:
Max Rep Handstand Push Ups
15 Hollow Rocks

Robby jumping so fast the camera can’t keep up with him

SWOD
Squat 3×5 (add 5 lbs to last workout)
50 Evil Wheels

DWOD
The “Original” Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Strict Pull Ups

What you should be thinking about on your Squats

1) Retract, depress, and squeeze the shoulder blades
2) Squeeze your butts, then squeeze your trunk
3) Drive your hips back and pull yourself down
4) Hit below parallel
5) Then explode up with all your might, while driving back into your heels

Here are some good videos of K-Star dropping some knowledge bombs

The Crossfit Experience with Kelly Starrett 

Shoulder and Upper Back Stability 

Rest Day