CrossFit South Bend

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Free Protein Samples @ CFSB! Limited Supply!

Open Prep Skill Sessions @ CFSB

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Valentines Day @ Amy’s Treat Corner! 2017

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Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Programming this week (and for the next 5 weeks)” open=”false”]Hey all,

Here is how programming will work for the next 5 weeks

I’m not going to be programming Friday/Sat/Sun until I get a good bearing on what the Thursday Open Wod Looks like – Once it’s released on Thursday night, I will be programming to compliment it on Thursday night and releasing it then for the weekend.

This is in an attempt to find balance between those of you training through the open and doing the open, those of you doing the open but adjusting your schedule accordingly (per the Sunday town hall meeting discussion) and those of you who aren’t doing the open and simply just training.[/x_accordion_item][x_accordion_item title=”Monday 2.20″ open=”false”]A.

Push Jerk x 3

Take 15 minutes to find a heavy push jerk x 3 from the floor

score weight

B.

For time *9 min cap*

8 Push Jerks @ 90%
20 Double Unders
6 Push Jerks @ 90%
40 Double Unders
4 Push Jerks @ 90%
60 Double Unders
2 Push Jerks @ 90%
80 Double Unders

Note:

% is based off of today’s triple
double under scaling is a 1:1 doubles to singles

OPEN COMPETITORS

choose your double scaling wisely, if that is a lot of doubles for you, don’t do them, do singles…or just do the first couple rounds as doubles.[/x_accordion_item][x_accordion_item title=”Tuesday 2.21″ open=”false”]A.

4 Rounds
20s Plate GTO
20s Burpees onto plate
20s of 10 yd shuttles

immediately into a recovery period of…

12 minutes to hit

3 rounds
20 pass throughs
8 spider-man’s with horizontal twist
rest the remaining time in the 12 minutes before thee next piece

immediately into

4 minute amrap

12 Plate GTO
8 Burpees onto plate
4×10 yd shuttles

Notes:

Scored total reps separately for the 2x four minute pieces

OPEN COMPETITORS

Pull back on this one, work on nice smooth pacing, meaning when you finish both 4 minute pieces…if I had you rest another 12 you should feel like you could do it again.[/x_accordion_item][x_accordion_item title=”Wednesday 2.22″ open=”false”]A.

Every 90s for 4 rounds

Station 1: Complex 6 Deadlifts, 2 Hang Power Cleans, 4 Front Squats
Station 2: 7-10 TTB
Station 3: Row 300m/250m

Score – Complex Weight, Total TTb

Notes:

Take some time prior to the wod to work up to what you feel like you can manage in the workout, the complex is unbroken.

Scale the TTB if you need to

Coaches, I would prefer everyone starts off at the complex if possible. So simply stagger start.

OPEN COMPETITORS

Go light and snappy on the complex
Choose your TTB scaling for the open on this one, and stay on the lower end and keep it clean
Go @ 80% on the row[/x_accordion_item][x_accordion_item title=”Thursday 2.23″ open=”false”]A.

Close Grip Bench x 3

Take 15 minutes to work to a heavy triple

score is weight

B.

4 Rounds

3 minute amrap

3 Pull Ups
6 Push Ups
9 Box Jumps

2 minute rest

Score is reps

Note:

I want consistency from round to round here.

OPEN COMPETITORS

The day before your event day, so be smart and either do 45-60 minute of recovery work….OR, if you DO come in to do this, it is simply for pacing

The CGBP should be moderate

The workout should be sustainable at a light breathing sweating pace – you should feel as though the rep scheme for your scaling is extremely doable. So choose a scaling that won’t smoke your legs/arms.

If you do…its kind of your fault.[/x_accordion_item][x_accordion_item title=”Friday 2.24″ open=”false”]A.

For time or *20 minute cap*

10 KB Swings
15 Burpee Box Jump Overs

20 KB Swings
15 Burpee Box Jump Overs

30 KB Swings
15 Burpee Box Jump Overs

40 KB Swings
15 Burpee Box Jump Overs

50 KB Swings
15 Burpee Box Jump Overs

Notes:

Get After it

KB Weight is 55/35 and they are american

Burpee Box Jump is something you are super comfortable with[/x_accordion_item][x_accordion_item title=”Saturday 2.25″ open=”false”]A. Moving Blood + Recovery Session

25 Minute Amrap

Row 200m
10 Yard Spiderman
Skip 30 Singles
10 Yard Inchworms
6 Alternating DB Snatches
3 No Push Up Burpees
3 Box Jumps

B. Foam Roll

Foam Roll or Lax Ball 20 minutes

Lats, back of shoulder, thoracic, glutes, low back, etc.[/x_accordion_item][x_accordion_item title=”Sunday 2.26″ open=”false”]A.

10-15 Minute Amrap – Right into it

Row 200
Run 4 Down and Backs
Skip 20-30

B.

Stretch Work: Lacrosse ball to rear shoulder, lats, banded lat stretch.

arm circles/ swings get blood flowing to the extremities. Bonus movements banded good mornings.
C1.

Prep Work: (Moderate Pace and Load)

3 Rounds
Double-Unders x35
No Push Up Burpee x 8
KettleBell Swing x 8
Row 10 Cal
rest 30s between

C2.

in 12 minutes

Deadlift (moderate weight)
Power Snatch 1.1 (BUILDING UP TO AROUND 75%)

C3.

Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGHT EFFORT)
rest 2-3 minutes between

C4.

Specific Prep:
3 Rounds
10 Dumbell Snatch
5 Burpee box Jump
rest 60s between[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]