CrossFit South Bend

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ 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”]8 Year Anniversary @ CFSB! You are all invited! 

YO COLLEGE STUDENTS, CLICK HERE! if you’ll be leaving for the summer

May Fundamentals begins this week

Crossfit Open Pictures are here! 

Summer Sports Performance Camp @ CFSB

Wellness Wednesday – Can you convince someone you care about to eat healthy?

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**

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=”Monday 5.1″ open=”false”]FITNESS

A.

3 Rounds
10 Scap Pulls
12-15 Left Arm Hammer Curls
12-15 Right Arm Hammer curls
20 Russian Twists

B.

5 Rounds – 25 Minute Cap
10 Back Squats as heavy as possible
7 Burpee Box Jumps

COMP
A.

3 Rounds
10 Weighted Scap Pulls
12-15 Left Arm Hammer Curls
12-15 Right Arm Hammer Curls
20 Russian Twists

B.

“Religion” – 25 Minute Cap

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps 20″

For Comp variant: if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

Notes:

Score nothing for A, just get it done and challenge yourself. Score time and weight used for B.

A. I want weighted scap pulls with a weight belt for comp, we want 2 seconds at the top and bottom of the scap pulls.

B. Difference here is the rep scheme and weight. Relgion has a nasty weight to it. Choose a height you won’t kill yourself with the BBJ for fitness.[/x_accordion_item][x_accordion_item title=”Tuesday 5.2 << Fundamentals Begins For May!” open=”false”] 

FITNESS
A.

15 minutes to Work up to the complex
Deadlift, Hang Power, Shoulder to Overhead 1+1+1

B.

5 Rounds @ 60-70%
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

COMPETITION

A.

Work up to the complex within 5-7 sets
DL + HPC + STO 1+1+1

B.

“DT”

5 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

@ 155/105

C. Optional Extra Credit

3x Max Handstand Hold, rest 90s between attempts

Notes:

Score: weight for A in the complex, then time and weight for B. Don’t score C, just do it.

Warm Up: I want you coaches to add skill work, contralateral dead bugs, and alternating kossack lunges to your warm up.

A. If the rx’d DT weight is more than 70% of what you hit for the complex, reconsider doing it Rx’d, yes for DT Rx’d in comp you have to push jerk it.[/x_accordion_item][x_accordion_item title=”Wednesday 5.3″ open=”false”]FITNESS AND COMP

A.

5 Rounds
8.8.8.8 Slingshot Box Step
20s Supinated Hang
25 Yard Overhead Walk Left Arm
25 Yard Overhead Walk Right Arm

B.

Teams of 2 > 30 Minute Amrap, alternating rounds

Run 200m
1 Round of Cindy

Notes:

A. You’ll put on the slingshots and take 8 steps forward (Left/Right = 1), 8 Steps to the right, 8 steps backwards, 8 steps to the left…making a box.

Everything else should be self explanatory. Do this conga line style, no score.

B.

Score total number of rounds. Scale so that you are moving smooth through the workout.[/x_accordion_item][x_accordion_item title=”Thursday 5.4″ open=”false”]FITNESS

A.

3 Rounds

10 Bulgarian Split Squats each leg
Max Plank

rest 60s between rounds

B.

Amrap in 10 Minutes
5 Strict Pull Ups
15 Wall Balls

COMPETITION

A.

3 Rounds
10 KB/DB Front Rack Bulgarian Split Squats Each Leg
Max FLR on Rings

rest 60s between rounds

B.

Amrap in 10 minutes
10 Strict Pull Ups
30 Wall Balls 30/20

Notes:

For part A, score it in your OWN journal. Should be scored like this.

35#/45s, 40#/40s, 45#/40s

For part B, I want total number of reps performed.

 [/x_accordion_item][x_accordion_item title=”Friday 5.5″ open=”false”]FITNESS

A.

5 Rounds increasing weight

5 Snatch Grip RDL
20 Sit Ups or 12-15 Modified Toes to Bar

rest 90-120s between rounds

B.

Bench Press 1rm

C.

Accumulate 40 Bench Press @ 70%
Every time you break perform 20 UB RKBS

COMPETITION

A.

5 Rounds increasing weight

3 Snatch Pulls
12-20 Toes to Bar

rest 90-120s between rounds

B.

Bench Press 1rm

C.

Accumulate 40 Bench Press @ 70%, every time you break perform 20 UB AKBS @ 55/35

Notes:

Don’t score A or C, just challenge yourself for the day and get it done.

Score Bench weight.

A. Choose the scaling based off of your toes to bar ability

B. Don’t bounce the bar off of your chest

C. This is not for time, just pair up, hit a big set, switch, go hit your KB unbroken, then wait for your turn again.[/x_accordion_item][x_accordion_item title=”Saturday 5.6″ open=”false”]A.

Teams of 2 – break up the work however!

30 Minute Amrap
10 Rope Climbs
20 Box Jumps with step down
30 Burpees
40 DB/KB Snatches

Notes:

Choose a scaling/modification that is appropriate for you and your team mates and that keeps you both going.[/x_accordion_item][x_accordion_item title=”Sunday 5.7″ open=”false”]FITNESS AND COMPETITION

A.
40 Minute Amrap

20-30 Double Unders
50 Yard Left Arm Farmers Walk
50 Yard Right Arm Farmers Walk
10 Barbell Rollouts
10 Single Arm Presses Left
10 Single Arm Presses Right
Row 15 Calories

Notes:

Don’t be afraid to go heavy in the farmers walks.

No score, just quality of movement.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]