CrossFit South Bend

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[eliteaccordion][elitetoggle title=”Monday 5.7″]

FIT

A.

EMOM
Pull Ups x 8-12 *Banded
Weighted Glute Bridge x 8-12
x 3 Sets (6 min)
Build

B.

EMOM
Left Split Squat in place x 8-12
Right Split Squt in place x 8-12
Left Side Plank x 20-45s
Right Side Plank x 20-45s
x 3 Sets (12 min)
Build

C.
10 Minute Amrap
5+ Max Strict Presses @ 45/35
Every time you break, perform 50 Singles
If the bar is too heavy, use dumbells or weighted PVC

COMP

A.

EMOM
Front Squat x 5
1 minute rest
Weighted Glute Bridge x 8-12
1 minute rest
x 6 Sets (24 min)
Build on first 3 sets, last 3 sets challenging

B.

10 Minute Amrap
10 Unbroken Shoulder to Overhead
30 Double Unders
If you break, you must take weight off your bar, and you can’t put it back on.

Score:
Fit A: Total Pull Ups
Fit B: Split Squat Weight
Fit C: Total # of presses
COMP A: Front Squat Weight
COMP B: Shoulder to Overhead Weight

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[eliteaccordion][elitetoggle title=”Tuesday 5.8″]

FIT

A.
EMOM
Deadlift x 8-12
Push Ups
1 minute rest
x 5 Sets (15 min)
Push ups aren’t unbroken, just go
Build on DL

B.
For time – 10 min cap
40 Ring Rows
Run 200m
40 Hanging Knee Raises
Run 200m
40 Kettlebell Swings
Run 200m

COMP

A.
EMOM
Power Clean x 3
rest 2 min
x 5 sets (15 Min)
Build

B.
For time – 10 min cap
20 Strict Pull Ups
Run 200m
20 Hanging Hip Taps (L/R=1)
Run 200m
20 AHAP Dumbbell Swings
Run 200m

Score:
Fit A: Deadlift weight
Fit B: Time or reps in cap
Comp A: Power Clean weight
Comp B: Time or reps in cap

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[eliteaccordion][elitetoggle title=”Wednesday 5.9″]

FIT & COMP

A.

30 Minute Amrap – Alternate Movements between teams of 2
15 Cal Bike
15 Cal Row
30 Double Unders
15 Box Jumps with Step Down
Farmers Walk 50 Yards out and back (25 out and back)

Score:
FIT & COMP: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Thursday 5.10″]

FIT

A.
EMOM
Bent Over Barbell Row x 8-12
rest 1 minute
Back Squat x 6-9
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
8 Floor Presses (AHAP)
Max Unbroken Weighted Glute Bridges with that same weight
rest as long as it takes for your partner to go
x 4 Sets each

COMP

A.
EMOM
Weighted Pull Up x 1-3
rest 1 minute
Bent Over Barbell Row x 8-12
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
8 Floor Presses (AHAP)
Max Unbroken Weighted Glute Bridges with that same weight
rest as long as it takes for your partner to go
x 4 Sets each

Score:
Fit A: Back Squat Weight
Fit B: Floor Press Weight
COMP A: Weighted Pull Up Weight
COMP B: Floor Press Weight

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[eliteaccordion][elitetoggle title=”Friday 5.11″]

Don’t forget! Pre-Orders are up today for Swag!

FIT

A.
EMOM
Strict Press x 8-12
10-15 Steps Left Hip Circles
10-15 Steps Right Hip Circles
x 4 Sets (12 min)
Build across the sets

B.
EMOM
Rear Foot Elevated DB RDL Left x 8-12
Rear Foot Elevated DB RDL Right x 8-12
Forearm Plank x 30-45s
x 4 Sets (12 min)
Build across the sets

C.
10 Minute Amrap
3+ Max Strict Pull Ups
15 Ball Slams
*use bands if needed

COMP

A.
EMOM
Press x 5
rest 2 minutes
x 4 sets (12 min)
Build across the sets

B.
EMOM
Push Press x 2
rest 2 minutes
x 4 sets (12 min)
Build across the sets

C.
10 Minute Amrap
2 Rope Climbs
20 Ball Slams

FIT A: Strict Press Weight
FIT B: RDL Weight
FIT C: Rounds + Reps
COMP A: Press Weight
COMP B: Push Press Weight
COMP C: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Saturday 5.12″]

FIT & COMP

Teams of Two – 60s at each station split between partners (30s a piece)
Wall Balls
Russian KBS
Box Jumps with Step Down
Push Press
Double Unders
x 4 Sets (20 min)

FIT & COMP: Total Reps

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[eliteaccordion][elitetoggle title=”Sunday 5.13″]

FIT & COMP

A.
10s Bike @ 100% effort
walk 2:30
x 5 Sets

B.
Death by 10m

Score: Death by 10

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