CrossFit South Bend

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!)

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

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 2.19″]

FIT & COMP

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Reverse Single Leg Deadlift x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

*you may add weight to the pull ups if you can hold the rep range and tempo.

B.
2 Sets for times – 7 Minute Cap each round
Assault Bike 40/35 Calories
20 Toes to Bar or Hanging Knee Raises
40 Walking Lunges with Kettlebell/DB Farmer’s Carry Style
rest 7 minutes between sets

Score: A, 1. weight 2. reps 3. reps. B, rounds scored separately.

Notes:
A.
Station 1: keep it clean
Station 2: you can do incline if you can’t keep to the tempo
Station 3: Bands are allowed, as are ring rows.

B.
Coaches Notes: we have 8 bikes, if you have too many for 8 on, with 8 for the rest transition (16 people total) the competitive athletes for the open will Row a 750/600 on the rower instead of the bike.

Suggested weights for Open competitors for walking lunges 55/35 (IN EACH HAND)

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 2.20″]

COSTCO GROCERY STORE TOUR IS TONIGHT! 2 Spots left, click here to fill this out if you’ll be there!

FIT

A.

25 minutes to finish
4-5 Sets
Strict Shoulder Press x 6-8 reps @ 2011, build
Rest 45 seconds
Side Plank Hold x accumulate 45 seconds each side
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 L-Seated DB Presses
Minute 2 – 8-15 Burpees
Minute 3 – 15-21 Sit Ups

Adjust the volume accordingly to keep it manageable.

COMP

A.

25 Minutes to finish
4 Sets
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

3 Sets
Push Press x Max Reps @ same weight as today’s Shoulder Presses

*Try to rest around 90s – 120s between presses and 60-90s after each set of push presses.

B.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 6-9 Kipping Handstand Push-Ups *up to 3 mats allowed
Minute 2 – 9-12 Chest-to-Bar Pull-Ups/Kipping Pull Ups
Minute 3 – 12-15 Burpees

Adjust the volume accordingly to keep it manageable

Score: A, FIT-heaviest weight. COMP – total # of push presses. B, Don’t score, just do – and move through with quality and intent.

Notes:

*Both parties plan your press sets out before coming in.

FIT:
Elevate the side planks if you cannot hold for 45s, the kids bars work nice for this, as do plyo boxes.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 2.21″]

FIT

A.
3 Sets – 20 minute cap
Front Foot Elevated Split Squat x 8-10 reps each leg @ 3011, build
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Pull-Ups/Ring Rows x 6-8 reps @ 2111
Rest 60 seconds

B.
For time – 12 minute cap
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

COMP

A.
20 minutes to finish
3 sets
Back Squat x 4 reps, all heavy.
Rest 3 minutes

Increase the weight you used last time by around 5%

B.
For time – 12 minute cap
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Score: A, FIT – weight for FFESS. COMP – Back Squat weight. B, time or reps in cap.

Notes:

FIT:
A.Use a 45# plate for your front foot – if this is difficult, perform lunges in place.
B. Step ups will be allowed in place of Box Jumps

COMP:
A. All sets heavy
B. Keep yourself honest on the wall balls.

 

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 2.22″]

CROSSFIT OPEN BEGINS TONIGHT!

FIT

A.
3-4 Sets – 20 minute cap, start light/moderate and build on all.
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Russian Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing

COMP

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats

Build over the course of the 10 sets to today’s heavy.

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (115-135)(75-95)
10 Burpee Box Jump-Overs (24″/20″)

Score: A, score it in your own journals. B, reps.

Notes:

Comp is responsible for their own timekeeping, as usual.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 2.23″]

FIT

A.

4 Sets
5 minutes to complete
20/15 Calories of Rowing
10 Thrusters
20 V-Ups/Sit Ups
20/15 Calories of Assault Bike
rest 5 minutes between sets

COMP

4 Sets
5 Minutes to complete
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
20/15 Calories of Assault Bike
rest 5 minutes between sets

Score: Times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)

Notes:

Keep a running clock.
You’ll run this in waves. As soon as one group hops off the rower, the next crew can jump in and wait until the next minute rounds up. From there, athletes are responsible for figuring their timekeeping on where they start and stop. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 2.24″]

FIT & COMP

Teams of 2 – 20 minute amrap, alternate movements

8 Toes to Bar

10 DB/KB Clean and Jerks

14/12 Bike Calories

Score: Total Reps

Notes: Person 1 performs the toes to bar…person 2 peforms the KB/DB Clean and Jerks, Person 1 performs the biking…etc, alternate movements to get as many rounds/reps as possible in 20 minutes

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 2.25″]

Notes Up Front:
This is a prep piece for people who are performing the wod tomorrow.

If you are not performing the wod tomorrow, come in and you will be performing something a little different!

A.

15 Minutes @ conversational pace

Bike 10 cals
5 Arms Only Inchworms
Overhead DB/KB Hold 20s Each Arm
Row 10 Cals
5 Legs Only Inchworms
Overhead DB/KB Hold 20s Each Arm

B.

3 Sets
5 Each Arm Childs Pose
5 Each Arm Moose Antlers
10 Scap Pulls

C.
8-10 minutes or 4-5 sets to work up to a speedy/slightly heavy single
Hang Power Clean and Push Press/Jerk

D.
4 Sets
2-3 Toes to Bar
3-4 DB Clean and Jerks Each Arm
6 Calorie Row
rest 2-3 minutes

E.
If you are doing the wod tomorrow…Set up everything, start a timer…then walk away

If you are NOT doing the wod tomorrow…

Perform
30 Hang Power Clean and Jerks
30 Burpees Over the Bar
30 Calorie Row

for time

[/elitetoggle][/eliteaccordion]