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Programming 12.18 – 12.24

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Monday 12.18

FIT & COMP

A.

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Russian Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Running (for 10yd trips)
30 seconds of Rest
90 seconds of Front Leaning Rest on Hands
30 seconds of Rest

 

Score: A, total run trips, kb swings, cal row. Don’t score the FLR.

Notes:

For Comp – Perform American KB Swings and FLR on Rings

We will be staggering people at different starting positions here –

-Accumulate as much time as possible during the 90s on the FLR – keep torso rigid in a “hollow” position, palms driving through the floor or rings.

-Using Plates or Kids Pull Up Bars to Scale the Plank for Quality is acceptable.

Tuesday 12.19

FIT

Warm Up for Fit&Comp – Clean and Jerk Warm Up/Skill Work, keep it light and fast.

A.
Every 2 minutes, for 18 minutes (9 sets)
Deadlift x 3, build

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees/NPBP
15 Shoulder to Overhead
20 Pull-Ups/Ring Rows

COMP

A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk, build

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees over the bar
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups

Score: A, heaviest weight. B, reps.

Wednesday 12.20

FIT

A.

25 Minute Cap
Five sets of:
Back Squat x 6-8 reps
Rest 2-3 minutes between sets

B.

9 Minute Cap
Three rounds for time of:
40 Singles
30 Alternating Reverse Lunges
20 Sit Ups

COMP

A.

25 Minute Cap
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.

9 Minute Cap
Three rounds for time of:
40 Double-Unders
30 Alternating Front Rack Reverse Lunges with KBs/DBs
20 V-Ups

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

Thursday 12.21

FIT

A.

25 Minute Cap
Four sets of:
Bench Press x 6-9 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Bench Dips):
In 60 seconds, complete 8 No Push Up Burpees and then as many reps as possible of Unbroken Seated Dips
Rest 60 seconds between sets

COMP

A.

25 Minute Cap
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring Dips
Rest 60 seconds between sets

Score: A, bench weight. B, total dips.

Friday 12.22

FIT

Warm Up for Fit&Comp – Snatch Warm Up/Skill Work, keep it light and fast.

A.

20 Minute Cap
Four sets of:
6-9 Overhead Squats/Front Squats
Rest 2-3 minutes

B.
Three sets for max reps/cal of:
60 seconds of Scaled TTB/Sit Ups
60 seconds of SA Alternating Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

COMP

A.

20 Minute Cap
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes

B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of SA Alternating Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

Score: A, heaviest weight. B, total reps.

Saturday 12.23

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CLOSED CHRISTMAS EVE

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