CrossFit South Bend

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[eliteaccordion][elitetoggle title=”Monday 1.22″]

FIT

A.
Every 2 minutes, for 16 minutes (4 Sets of each)
Odd Rounds – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Even Rounds –  Single-Arm Dumbbell Row x 8 reps each @ 2111

B.
12 Minute Amrap
15 Wall Balls
10 Alternating Single-Arm Dumbbell/KB Snatches

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch

Build over the course of the eight sets.

B.
5 Sets for time – 12 minute cap
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (Men 105- 135, Women 75-95)

Score: A, Weight(s) B, total reps and weight performed.

Notes:

I’m giving the comp Squat Snatch movement a weight range to capture a larger amount of people who can perform them – select a weight within the range. You may power snatch it and overhead squat it if need be – but note that if you are an open competitor and intend on doing it RX’d there is a chance that doing that may not be allowed.

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[eliteaccordion][elitetoggle title=”Tuesday 1.23″]

FIT

A.
Amrap in 15 Min – Teams of 2 – alternate full rounds
10 Single Arm Dumbbell / KB Push Presses – moderate to heavy (5 left, 5 right)
7 Burpees

B.
3 Sets –  NFT
Ring Rows/Strict Pull Ups x 6-8 reps
Accumulate 40s Pillar
Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Accumulate 40s Dead Bug

COMP

A.
Amrap in 15 – Teams of 2 – alternate full rounds
5 Shoulder to Overhead 135/95
10 Burpees Over the Barbell

B.
3 Sets – NFT
Strict Ring Pull-Ups x 6-8 reps
Accumulate 40s Pillar
Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Accumulate 60s Dead bug

Score: A, reps. B, don’t score it, work through it for quality.

Notes:

Build on landmine rows

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[eliteaccordion][elitetoggle title=”Wednesday 1.24″]

FIT

A.
Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Dead Bug x 45-60sec
rest 45sec

B.
6 Sets – Teams of two, alternating movements
20 Cal Bike
20 Alternating Cossack Squats
10 Strict Hanging Leg Raises or Knee Raises

COMP

A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
6 Sets – Teams of two, alternating movements
20 Cal Row
30 Alternating Cossack Squats
15 Toes to Bar

Score: A, back squat weight. B, time or reps in cap.

Note this video for Cossack Squats

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[eliteaccordion][elitetoggle title=”Thursday 1.25″]

FIT

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold/Box HS Hold x 30-60 seconds
Station 3 – L-Sit or Hollow Hold x 30-60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Singles/Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

COMP

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups/Weighted Pull up x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

Score: A, nothing. Just work through for quality. B, calories/reps.

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[eliteaccordion][elitetoggle title=”Friday 1.26″]

FIT

A.
25 Minutes to finish
3-4 Sets
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011, build
Arms only inchworms x 5 reps
Bottom’s Up Kettlebell Carry x 25 meters each arm

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

COMP

A.
Take 20-25 minutes to build to today’s 1-RM Deadlift

If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts 225/155
12 Box Jump-Overs 24/20

Score: A, weight(s) B, reps.

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[eliteaccordion][elitetoggle title=”BRING A FRIEND DAY! Saturday 1.27″]

FIT

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Pull Ups/6 Ring Rows
6 Hand Release Push Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

COMP

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Biking

Score: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Sunday 1.28″]

FIT & COMP

 

A.

Bike 60s

rest 60s

Row 60s

rest 60s

Run 60s

rest 60s

x 3 Sets

B.

Thacker Warm Up for Clean

Clean:

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

A, B, Cs’:

As:

1) Squatting Quad Muscle Clean x3-5

2) Squatting Quad Power Clean x3

3) Squatting Quad Power Clean TO Front Squat x3

4) Squatting Quad Clean x3

Bs:

1) 3 Part Pausing Power Clean x3

2) 3 Part Pausing Power Clean TO Front Squat x3

3) 3 Part Pausing Clean x3

Cs:

1) 3/2/1 Part Pausing Power Clean TO Full Speed Power Clean

2) 3/2/1 Part Pausing Power Clean TO Front Squat TO Full Speed Power Clean TO Front Squat To Jerk

3) 3/2/1 Part Pausing Clean TO Full Speed Clean To Jerk

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