CrossFit South Bend

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

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 4.9″]

FIT

W/U: Group warm up will include DL/Power Clean WU

A.
4 Sets, each at the top of a 90s mark (18 minutes)
Deadlift x 8-10, build on sets
8+ Max Unbroken Push Ups
40-60s Plank

B.
Amrap in 15 minutes
10 Push Press
20 Kettlebell Swings
30 Double Unders

COMP

A.
18 Minutes to finish
Power Clean 4×1.1, rest 20s between singles, rest 2-3 minutes between sets

B.
Amrap in 15 minutes
10 Clean and Jerks @ 60% of your heaviest 1.1
50 Double Unders

Score:
Fit A: Deadlift weight
Comp A: Heaviest PC

Fit & Comp B: Total Reps

Mod
Incline Push Ups > Push Ups > Deficit Push Ups
Incline Plank > Plank > Plank on Rings

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[eliteaccordion][elitetoggle title=”Tuesday 4.10″]

FIT

A.
4 Sets, 30 Minutes to finish
8 Overhead Squats @ 3231, build
10+ Max Supinated Grip Pull Ups
40-60s Side Plank Left
40-60s Side Plank Right

B.
Row 500m, hard

COMP

A.
30 Minutes to finish
Front Squat 5.3.1, 5.3.1
Weighted Pull Up 6×3

B.
Row 500m, hard

score:
Fit A: heaviest OHS weight, total # pull ups
Comp A: Heaviest FS, pull up weight

notes:
For Comp’s FS – I want the second set heaviest than the 1st

suggested warming up after the strength piece for rowing if time allows

Row 15s, hard
rest
Row 30s, hard
rest
Row 45s, hard
rest
Row 60s, somewhat hard
rest

I’d like to see some climbing in pacing – with enough rest to feel somewhat recovered (depending on class size – at a minimum 3x the amount of time you rowed)

Mod
Front Squat – Overhead Squats

Ring Rows – Pull Ups

Strict Pull Ups – Weighted Pull Ups

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[eliteaccordion][elitetoggle title=”Wednesday 4.11″]

FIT

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

3-4 Hang Power Cleans

Notes:

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

Mods RDL > Hang Clean Pull > Hang Power Clean

COMP

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

Clean Deadlift + Hang Clean ( 3 +1 )

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 4.12″]

FIT

A.
4 Sets, 32 minute cap – all sets challenging
10-15 Dumbbell Bent Over Rows Left Arm
rest 30s
10-15 Dumbbell Bent Over Rows Right Arm
rest 30s
20-30 Unbroken Wall Balls
rest 30s
20 Calorie Bike
rest 30s

COMP

A.
5 Sets, 32 Minute Cap
1-5 Unbroken Muscle Ups
20 Wall Balls
30 Cal Bike
rest 2-3 minutes

Score: Nothing, train, get after it today

Notes:
Fit: Start with heavy weights for the bent rows

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[eliteaccordion][elitetoggle title=”Friday 4.13″]

FIT

A.
4 Sets, each at the top of a 90s mark
Close Grip Bench Press x 8-10 @ 21X1
10 Single Leg Bench Supported RDL Left @ 2110
10 Single Leg Bench Supported RDL Right @ 2110

B.
Amrap in 15 minutes
30 Russian KB Swings
15 Hanging Knee Raises
Run 200m

COMP

A,
20 Minutes to finish
Standard Grip Bench Press 5.3.1,5.3.1

B.
Amrap in 15 minutes
30 Alternating KB Snatches 55/35
15 Toes to Bar
Run 200m

Score:
A: Bench weight
B: Rounds + Reps

Notes:
Close grip – directly in front of the shoulders

If you have issues with the SLBSRDL (lol) perform the movement with foot supported on the ground

MOD
Hanging Knee Raises > Sit Ups
If running is shitty outside, coaches choice

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[eliteaccordion][elitetoggle title=”Saturday 4.14″]

A.
30s Left Arm DB/KB Hang Clean and Jerks
30s Right Arm DB/KB Hang Clean and Jerks
60s Double Unders
60s Wall Balls
60s Calorie Bike
60s Rest
x4 Sets

Score: Total Reps

Notes: Work on being consistent

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[eliteaccordion][elitetoggle title=”Sunday 4.15″]

A.
60s Crocodile Breathing
15 Half Kneeling Pallof Press Left Arm
15 Half Kneeling Pallof Press Right Arm

B.
Amrap in 10 Minutes @ 60% effort
10 Med Ball to Toes
30s Heavy Front Rack Hold
30 Doubles or 30 singles

C.
60s Row
60s Bike
60s Run
60s Step Ups
5 sets

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