CrossFit South Bend

Plyometrics

Find: 1 RM Box Jump

Conditioning

4 rounds for total reps of: 30 seconds of One Arm 45 lbs DB Power Snatch RT – max reps Rest 30 seconds 30 seconds One Arm 45 lbs DB Power Snatch LT – max reps Rest 30 seconds 30 seconds Supine Ring Row – max reps Rest 30 seconds 30 seconds Box Jumps @ 65% of 1 RM – max reps Rest 30 seconds

Kalsu

LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

In Memory of Bob Kalsu

Today you will be taking on one of Crossfit Football's Hero workouts. I'm not going to lie this one is definitely a battle. I would come in with a game plan on how many thrusters per minute you feel you can maintain and stick with that. This is one were you definitely don't want to go with the "fly and die" method.

Conditioning

KALSU On the minute perform 5 burpees and a max set of 135 lb thrusters. Keeping this pace till you complete 100 total thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

Amateur

Find: 1 RM Box Jump

then…

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

Collegiate

Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM

then…

Complete as many rounds as possible in 15 minutes of: 50 lb One Arm DB Thrusters RT – 5 reps 50 lb One Arm DB Thrusters LT – 5 reps Push Ups – 7 reps Box Jumps @ 60-65% of 1 RM BJ – 9 reps

Penn Rugby Varsity side celebrating their Midwest Championship

Much like we need to fine tune our CNS to fire on our barbell lifts we need to do the same thing with sprinting. The way we do this is with intensity sprints, meaning we are going to rest until full recovery. Our goal will to be operating within 95% of your fastest time. So meaning if you run a 10.0 second 80 yard sprint we don't want to run slower then 10.5 sec. If we drop below that then we know we need to rest more. If you can bring your own timing device that will help out a lot.

Find: Fastest 80 yard Sprint *Warm up as needed and take 4-7 attempts at find your fastest 80 yard sprint. *Rest as needed between attempts.

Amateur

Deadlift 5 RM (add 10 lb to last workout) Supine Ring Pull Ups – 50 reps – AQAP (As Quick As Possible)

Collegiate

Deadlift 5 RM One Arm DB Rows 3 x max reps – AHAP (As Heavy As Possible)

Congrats to Jack, Zack, Blake, and the rest of the Penn High School Rugby team. We were able to walk away with a JV and Varsity Midwest title. Zack was awarded MVP of the JV Championship game. Zack scored the winning try with 3 minutes left in the game to put the team ahead.

Amateur

Squat 3×5 (add 5 lb to last workout)

then…

Complete 5 rounds for time of: Press @ last set of 5 press reps from last Monday – 1 rep Strict Pull Up – 1 rep Press @ last set of 5 press reps from last Monday - 1 rep Strict Pull Ups – 3 reps Press @ last set of 5 press reps from last Monday - 1 rep Strict Pull Ups – 5 reps

Collegiate

On the minute Complete 3 front squats on the minute for 8 minutes: Use 70% of 1 RM from last Thursday for this workout

then….

Complete 5 rounds for time of: Press 90% of 1 RM – 1 rep Strict Pull Up – 1 rep Press 90% of 1 RM – 1 rep Strict Pull Ups – 3 reps Press 90% of 1 RM – 1 rep Strict Pull Ups – 5 reps

Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Rest 5-7 minutes….

Complete as many rounds as possible in 10 minutes of: Supine Ring Pull Ups – 10 reps True Push Ups – 10 reps

Collegiate

Find: 1 RM Box Jump

then….

On the minute Complete the following on the minute for 8 minutes: 50 lb Weighted Pull Ups – 3 reps 225 lb Power Clean – max reps At the top of each minute, perform 3 weighted pull ups. Once completed, you have the rest of the minute to complete as many power cleans as possible.