CrossFit South Bend

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

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]
 

[eliteaccordion][elitetoggle title=”Monday 4.30″]

FIT

A.
50s to hit a max unbroken Sorenson hold
50s rest
50s to hit max push ups
50s rest
50s Bike for cals
50s rest
x4

B.
12 Minute Amrap – Teams of 2
20 Ball Slams
200m Run

COMP

A.
20 minutes to establish a Deadlift 1rm

B.
12 Minute Amrap – Teams of 2
20 Ball Slams
200m Run

Score:
Fit A: Lowest sorenson time, lowest # of push ups, lowest # of bike cals.
Comp A: Deadlift Weight
Fit/Comp B: Total Ball Slam Reps

Notes:

Fit A: the push ups do not have to be unbroken

On B, this is man overboard style, one partner runs while the other performs ball slams – when your partner comes back, you switch and continue ball slams – we don’t score the run – the runner is just the pace setter.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 5.1″]

FIT

A,
50s max ring rows
50s rest
50s max wall balls
50s rest
50s max sit ups
50s rest
x4 Sets

B.
5 Sets
20 Unbroken Alternating Reverse Lunges
2 minutes rest

COMP

A.
20 Minutes to finish
4-5 Sets
Power Clean + Front Squat (1+5)
3+ Max Strict Pull Ups

B.
5 Sets
12-20 Left Side Rear Foot Elevated Split Squat
rest 60s
12-20 Right Side Rear Foot Elevated Split Squats
rest 60s

Score:
Fit A: Lowest # Ring Rows, Lowest # Wall Ball, Lower # Sit Ups
Comp A: Weight and Total Pull Ups

Fit & Comp B: Weight

Notes:
Modifications for Reverse Lunges are single leg glute bridges – or 10 split squats in place each leg.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 5.2″]

FIT

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

Every 90s x 10 sets

2 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.

Every 90s x 10 sets

Build to a heavy Power Snatch x 1 over the 10 sets

Notes:

B. Keep it fast and smooth

Score: Snatch Weight

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 5.3″]

FIT

A.
Rope technique work

B.
5 Sets
3 Rope Lowers
5 Heavy Front Squats
Row 20 Cals, hard
rest 2-3 minutes between sets

COMP

A.
Rope technique work

B.
5 Sets
5 Heavy Front Squats
2 Rope Climbs
Row 20 Cals, hard
rest 2-3 minutes between sets

Score: B – weight and your range of time (slowest to fastest)

Notes:
Mods for Rope climbs – Ring Rows x 15, Strict Pull Ups x 7-10, Rope Lowers (down/up = 1)

work on being consistent with your times – if we have a ton of people in class, biking 20 cals is an option.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 5.4″]

FIT

A.

Every 90s each station
5 Strict Presses, build
5 Deadlifts, build
15-20 Anchored Ab Mat Sit Ups
x 6 sets (27:00)

B.
6 Minute Amrap
30 Russian KB Swings
60 Singles

COMP

A.
27 Minutes to finish
5.3.1.5.3.1 Strict Press
+
Warm up for B within the 27

B.
For time – 6 Minute Cap
21 Deadlifts @ bodyweight
50 Double Unders
15 Deadlifts @ bodyweight
75 Double Unders
9 Deadlifts @ bodyweight
100 Double Unders

Score:
Fit A: press and dl weight
Comp A: Heaviest press
Fit B: Total Reps
Comp B: Time or reps in cap

Notes:
Comp A: I want the second 5.3.1 to be heavier than the first.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”CLOSED FOR WALK MS – CLICK FOR DETAILS”]

Hey all!

Check out the details on meeting place by clicking here

CrossFit South Bend will be out there at 9:00am!!! if you will be trickling in through the day that is fine as well.

Also a reminder to register and/or donate!!! Click here[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 5.6″]

FIT & COMP

30s Bike
30s Left Arm Overhead Hold
30s Right Arm Overhead Hold
30s Run
30s Hanging Hip Taps
30s Row
30s Left Side Plank
30s Right Side Plank
x 7 sets

[/elitetoggle][/eliteaccordion]