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”]Introducing Mindfulness Mondays

CFSB Garage Sale! 

Ella’s Story: Feeling Way Better Without Dairy

Next Beginners fundamentals – Begins this week on June 6th! 

Summer Sports Performance Camp @ CFSB

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

***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!)**

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”Monday 6.12″ open=”false”]FITNESS

A.

12 Minutes to establish a heavy back squat x 2 @ 30X1

B.

3 Rounds – 20 minute cap
Max Reps Back Squat @ 80%
rest 20s
Max Strict Pull ups in 60s
rest 3:00

C.

5 Minute Amrap

Med ball to toes

COMP

A.

12 Minutes to establish a heavy back squat x 2 @ 30X1

B.

3 Rounds – 20 minute cap
Max Reps Back Squat @ 80%
rest 20s
Max Kipping Pull Ups in 60s
rest 3:00

C.

5 Minute Amrap

Toes to Bar

Notes:

Scoring – A. score back squat x 2 weight, B. score total reps you performed of your squats, C. Score total reps.

Go heavy and hard, pair up and get after it. You are responsible for your own timekeeping

[/x_accordion_item][x_accordion_item title=”Tuesday 6.13″ open=”false”]FITNESS

A.

10 minute amrap @ convo pace

50 Yard heavy Farmers Walk left arm
50 Yard heavy Farmers Walk right arm
Run 200m

B.

Amrap in 15 minutes

20 Alternating Kettlebell/Dumbell snatches
15 Hand Release Push Ups
10 No Push Up Burpee Box Jumps with Step Down

COMP

A.

10 minute amrap @ convo pace

50 Yard heavy Farmers Walk left arm
50 Yard heavy Farmers Walk right arm
Run 200m

B.

Amrap in 15 minutes

20 Alternating Kettlebell snatches 55/35
15 Ring Dips
10 Burpee Box Jump overs

Notes:

Score: A. Score farmers walk weight, B. Score total repetitions.

Flow – Go right into part A before any snatch technical piece, pick out a weight and get after it. For B we will hit up some KB/DB Snatch work, go over scaling for the pushing, and pick a height that is smart for the Burpee Box Jumps. Then get after it.

[/x_accordion_item][x_accordion_item title=”Wednesday 6.14″ open=”false”]FITNESS

A.

20-30 minutes of Clean skill work + warm up

B.

8 Rounds
90s to perform 3-4 Hang Power Cleans
90s to perform 5 Tall Box Jumps with Step Down

C.

Optional- if time allows-not scored

Row 500m hard for time

COMP

A.

20-30 minutes of Clean skill work + warm up

B.

80 Rounds
90s to perform Power Clean, Hang Power Clean, Clean, Front Squat
90s to perform 5 Tall Box Jumps with Step Down

C.

Optional- if time allows-not scored

Row 500m hard for time

Notes:

Scoring: Score weight range on B, score time on 500 if you did it.

Flow: long skill warm up, build on part B, that can go for the box jumps and weight on the bar so there shouldn’t be much lead up between A and B.[/x_accordion_item][x_accordion_item title=”Thursday 6.15″ open=”false”]FITNESS

A.

@ the top of a 25 minute mark

900m Run

in the time remaining, as many rounds as possible of

5 Front Squats heavy from a rack
10 Strict Pull Ups
30 Double Unders or 60 singles

COMP

A.

@ the top of a 25 minute mark

1600m Run

in the time remaining, as many rounds as possible of

3 Full Cleans heavy
6 Muscle Ups
60 Double Unders

Notes:

Scoring: Score total rounds performed

Flow: sharing racks isn’t the worst thing in the world for this one if we have a ton of people front squatting here – learn to switch plates out quickly, the squats should be heavy enough so that you feel like you need a quick breather.

[/x_accordion_item][x_accordion_item title=”Friday 5.16″ open=”false”]FITNESS

A.

20 Minutes to establish a Deadlift 5rm

B.

20 Minutes to establish a Bench Press 5rm

C.

5 Minutes to accumulate as much time as you can in a pillar position

every time you drop, perform 5 push ups and get back to it

COMP

A.

20 Minutes to establish a Deadlift 5rm

B.

20 Minutes to establish a Bench Press 5rm

C.

5 Minutes to accumulate as much time as you can in a FLR on Rings

every time you drop, 10 ring push ups

Notes:

Scoring: score deadlift weight and bench press weight, then don’t score C…just give it effort.[/x_accordion_item][x_accordion_item title=”Saturday 6.17″ open=”false”]FITNESS & COMP

A.

EMOM for 10 – Work to a heavy thruster from the floor

Thruster x 1

B.

Teams of 2

2 Rounds

2 Minutes Max Thrusters @ 80%
rest 2 minutes
2 minutes Max Strict Pull Ups
rest 2 minutes
2 Minutes Max Power Cleans @ 80%
rest 2 minutes

[/x_accordion_item][x_accordion_item title=”Sunday 6.18″ open=”false”]FITNESS

A.

Accumulate 3 sets of…
Station 1: 4-8 Ring Muscle Up Transitions
Station 2: Max Handstand Hold
Station 3: Max Tuck Sit or L-sit

B.

Two sets for times of

30/25 Cal Row
10 Burpee Box Jump Overs
rest 6 minutes between rounds

COMP

A.

Accumulate 3 sets of…
Station 1: 4-8 Ring Muscle Up
Station 2: 50-75ft Handstand Walk
Station 3: Max Tuck Sit or L-sit

B.

Two sets for times of

30/25 Cal Row
20 Burpee Box Jump Overs 30/24
rest 6 minutes between rounds

Notes:

Scoring – Don’t score A, score times for your rounds individually on B.

Flow: I want B to be performed FAST.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]