CrossFit South Bend

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April 21st – May 26th Begins our Next CrossFit Kids Class! Email Amy@crossfitsouthbend.com if you are interested!

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[eliteaccordion][elitetoggle title=”Monday 4.2″]

FIT

WU: Group warm up will include a Deadlift/Power Clean Warm Up

A.

3 Sets, 20 minutes to finish
8-10 Deadlifts @ 31X1
8-10 Dumbell Strict Press @ 2111
30-60s Left Side Plank
30-60s Right Side Plank

B.

Amrap in 10 Minutes
20 Hand Release Push Ups
50 Singles/25 Double Unders

Notes:

Fit A: – all sets working sets, minor build during them
if you can max out the side plank, hold a star plank

Fit B: Mods for push ups, incline push ups > push ups > deficit push ups

COMP

A.

20 Minutes to finish
Power Clean 4×1.1.1, 10s between singles, rest 2-3 minutes between sets

B.

Amrap in 10 minutes
20 Ring Dips
50 Double Unders

Notes:

Comp A: all sets working sets, minor build during them

Comp B: Mods for ring Dips allowed deficit push ups > ring dips

Scoring

A. Score deadlift/power clean weight
B. Score reps

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[eliteaccordion][elitetoggle title=”Tuesday 4.3″]

A.

90s @ each station for 3 Sets – (18 minutes)
Station 1: 10-12 Left Arm Dumbbell Row @ 20X1
Station 2: 10-12 Right Arm Dumbbell Row @ 20X1
Station 3: 15-20 Goblet Squats
Station 4: 30-60s Hanging Tuck Sit

B.

For time, 8 Minute Cap
Row 500m/400m
50 Wall Balls
Bike 30/25 Cals

Notes:

Fit A: All sets working sets if possible
Modifications for hanging tuck sit > dead bug

COMP

A.

20 minutes to finish

10.10.8.8.6 Bent Over Barbell Row

B.

For time, 8 minute cap
Row 500m/400m
50 Wall Balls 20/14# 10’/9′
Bike 30/25 Cals

Notes:

A. Build, keep the sets hard
B. Get it

Scoring

A. Row Weight
B. Time or finish point in cap.

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[eliteaccordion][elitetoggle title=”Wednesday 4.4″]

FIT

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

EMOM 10 Minutes

3-4 Hang Power Snatches

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods Snatch RDL > Hang Pull > Hang Power Snatch

COMP

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

EMOM 10 Minutes

Power Snatch + Hang Snatch

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Snatch Weight

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[eliteaccordion][elitetoggle title=”Thursday 4.5″]

FIT

A.

3 Sets, 25 Minutes to finish
8-10 Back Squat
8-10 Dual Arm Landmine Row
20 Landmine Twists

B.

4 Minute BIke/Row
3 Minute Burpee Box Jumps
2 Minute Strict Pull Ups

Notes:

A. try to keep all of the sets challenging
B. Mods for conditioning
No Push Up Burpee Step Ups > BBJs
Ring Rows > Pull Ups
COMP

A.

25 Minutes to finish
Back Squat 5.3.1,5.3.1

B.

4 Minute BIke/Row
3 Minute Burpee Box Jumps 24/20
2 Minute Ring Muscle Ups

Notes:

A. Keep the second 5.3.1 heavier than the 1st.
You’ll work to a moderate 5,then 3, then 1…then a heavier 5..then 3…then 1

B. Mods
Chest to Bar Pull Ups > Ring Muscle Ups

Score:
A. back squat weight
B. total reps.

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[eliteaccordion][elitetoggle title=”Friday 4.6″]

FIT

A.
On a 15 minute running clock
at the 0,3,6,9,12,15

Deadlift x 3, build

B.

3-4 Sets, 20 Minutes to finish
12-15 Bench Press
10+ Max Heavy Kettlebell Swings
20-30 Abmat Sit Ups

Notes:

A. Try to get to your heaviest set at the 12 mark (think 100% of 3rm) Then beat it at the 15 mark.

B. This is not for time, but for heavy, hard working sets.

COMP

A.
Every 30s for 15 Minutes

Deadlift x 1

B.

3-4 Sets, 20 Minutes to finish
8 Bench Press
12-20 Toes to Bar
20 Alternating KB/DB Snatches

Notes:

A. start with a heavy weight that looks pretty, you can take weight off but you can’t put it back on.

There will be a running clock upward, pay attention to your time, you are responsible for it.

B. Not for time, but for heavy, hard working sets.

Scoring

A. DL Weight
B. Bench Weight

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[eliteaccordion][elitetoggle title=”Saturday 4.7″]

FIT

A.

23 Minute Amrap, teams of 2

20 Burpee Box Jumps
30 Cal Bike
40 Wall Balls
50 Double Unders
60 Deadlifts
50 Double Unders
40 Wall Balls
30 Cal Bike
**20 Burpee Box Jumps

COMP

A.

For time – 23 Minute Cap
20 Burpee Box Jumps
30 Cal Bike
40 Wall Balls
75 Double Unders
40 Deadlifts 135/95
75 Double Unders
40 Wall Balls
30 Cal Bike
20 Burpee Box Jumps

Score: Reps, or Time.

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[eliteaccordion][elitetoggle title=”Sunday 4.8″]

FIT & COMP

3:00 Bike @ 50% Effort

3:00 Amrap
15 Hollow Rocks/Dead Bug
50′ Bear Crawl

3:00 Row @ 50% Effort

3:00 Amrap
15 Hanging Leg Raises
50′ Overhead Walk Left Arm
50′ Overhead Walk Right Arm

x 4 sets

Score: No score, move blood.

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