CrossFit South Bend

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

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[eliteaccordion][elitetoggle title=”Monday 5.21″]

FIT

A.

EMOM
Pull Ups x 8-12
Weighted Glute Bridges x 20-30
x 5 Sets (10 min)
Build

B.

EMOM
Alternating Reverse Lunges in Place x 10 L/R=1
10 Landmine Twists L/R=1
x 5 Sets (10 min)
Build

C.

Amrap in 10 minutes
10 Thrusters
75 Singles or 35 Doubles

COMP

A.

EMOM
(Power Clean + Front Squat 1+3) + (6 Burpees over Bar)
rest 1 min
Row 60s for Cals
rest 1 min
x 6 Sets (24 min)

*Work on being consistent, start challenging with the weight – you can take weight off but you can’t put it back on – if you can’t get the work done in the time frame…don’t do COMP.

B.

Amrap in 10 minutes
10 Left Arm Single Arm KB Overhead Squats 55/35
10 Right Arm Single Arm KB Overhead Squats 55/35
50 Double Unders

Score:
Fit A/B: Total Pull Ups,
Fit C: Rounds + Reps
Comp A: Weight left on bar, Lowest Cal #
Comp B: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Tuesday 5.22″]

FIT

A.
EMOM
Left Arm Landmine Suitcase Deadlift x 9-12
Right Arm Landmine Suitcase Deadlift x 9-12
Left Arm DB Bench Press x 9-12
Right Arm DB Bench Press x 9-12
Left Side Plank 20-45s
Right Side Plank 20-45s
x 4 Sets (24 min)
Build

B.
10 Minute Amrap
10 Ring Rows
10 Incline Push Ups
*Share spots if needed with ring rows – perform at casual pace
*perform ring rows pronated today

COMP

A.
EMOM
Left Arm Thicc Side Landmine Suitcase Deadlift x 9-12
Right Arm Thicc Side Landmine Suitcase Deadlift x 9-12
50yd Unbroken Farmers Walk AHAP (25 out and back)
Max Tuck/L-sit in 60s
x 6 Sets (24 min)
Build
Max tuck/L-sit does not have to be unbroken, accumulate time within the minute.

B.
10 minute amrap
10 Ring Rows
10 Deficit Push Ups
*share spots if needed with ring rows – perform at casual pace
*perform ring rows pronated today

Score:
Fit A: Heaviest landmine weight and bench press weight.
Fit B: Rounds + Reps
Comp A: Heaviest landmine weight, farmers walk weight
Comp B: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Wednesday 5.23″]

FIT & COMP

30 Minute Amrap – Teams of 2 – Alternate Movements
Row 10 Cal
20 American Kettlebell Swings
Bike 10 Cal
15 Box Jumps with Step Down
50 Doubles or 50 Singles

Score:
Rounds + Reps

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[eliteaccordion][elitetoggle title=”Thursday 5.24″]

FIT

A.
EMOM
Left Arm DB/KB Row x 12-15
Right Arm DB/KB Row x 12-15
Floor Press x 12-15
x 5 Sets (15 min)
Build
*perform rows pronated today instead of neutral grip

B.
@ the top of a 5 minute mark
20 Unbroken Back Squats
7 Burpees
x 4 Sets (20 min)
*If you can’t perform the set unbroken or you can’t finish in the time, you must take weight off -if you take weight off – you can’t add it back on.

COMP

A.
EMOM
Strict Pull Ups x 6-9
Supinated Grip Bent Over Row x 12-20
rest 1 minute
x 5 Sets (15 min)

B.
@ the top of a 5 minute mark
20 Unbroken Front Squats pulled from floor
8 Bar Facing Burpees
x 4 Sets (20 Min)
*If you can’t perform the set unbroken or you can’t finish in the time, you must take weight off -if you take weight off – you can’t add it back on.

Score
Fit A: Row Weight and Floor Press Weight
Fit B: Weight left on your bar
Comp A: Strict Pull Up Reps, Bent Over Row Weight.
Comp B: Weight left on your bar

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[eliteaccordion][elitetoggle title=”Friday 5.25″]

FIT

A.
EMOM
L-Seated Dumbell Press x 12-15
60s Steps 5yd Lateral Hip Circles
60s Max Plank on Hands
60s Steps 5yd Fwd/Back Monster Walk Theraband
x 5 Sets (20 min)
Build

B.
10 Steps Alt Reverse Dumbell Death March LR=1
10 Weighted Sit Ups
20 Hammer Curls
x 3 Sets (15 min cap)

COMP

A.
EMOM
Bench Press x 6-9
rest 1 min
Max Handstand Hold in 1 min
rest 1 min
x 5 sets (20 min)
Build across the sets

B.
20 Alternating DB/KB Snatches
15 Toes to Bar
10 Ring Push Ups
x 3 Sets (15 min cap)

Score:
Fit A: DB Press Weight
Fit B: Just do it
Comp A: Bench Press Weight
Comp B: Just do it

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[eliteaccordion][elitetoggle title=”Saturday 5.26″]

FIT & COMP

3 Minute Amrap
30/25 Cal Bike
Max Burpee Box Jumps in time remaining
rest 3 min
+
3 Min Amrap
35/30 Cal Row
Max Double Unders in remaining time
rest 3 min
x 3 Sets (36 min)

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[eliteaccordion][elitetoggle title=”Sunday 5.27″]

FIT & COMP

A. LE Work

2 Min Clock
7.5.3
Unbroken TNG Deadlifts
No Push Up Burpees
+
Run Hard in remaining time
rest 6 minutes
x 4 Sets
*if you aren’t finishing the 7.5.3 in 60s or under, you need to modify or strip weight
*work on consistency

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