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”]CFSB Garage Sale! 

CFSB Wellness Wednesday – Should you Supplement with Vitamin D?

Mindfulness Mondays – Keeping a gratitude journal

CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future!

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

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Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”Monday 6.19″ open=”false”]FIT

A.

Press 5×3, heavy

B.

EMOM for 4 Rounds
Minute 1: Deadlift x 3, build
Minute 2: Russian Twist x 12
Minute 3: 20-30 Double Unders or 30-40 singles.

COMP

A.

Press x 5.4.3.2.1

B.

EMOM for 4 Rounds
Minute 1: Deadlift x 3, build
Minute 2: Russian Twist x 20
Minute 3: 40-50 Double Unders

Notes:

Scoring: A. Fit-Score weight used for all press sets, Comp – Score single, B. score heaviest DL weight.

Notes: For the press, all sets are working sets, as heavy as possible at the same weight, you may have to change a little between sets but expect to have to rest 2-3 minutes between sets. For part B, build to the heaviest DL during the EMOM.[/x_accordion_item][x_accordion_item title=”Tuesday 6.20″ open=”false”]FIT

A.

5 Sets
3 Back Squats, heavy
rest 30s
8 Bent Over Dumbell Rows L
8 Bent Over Dumbell Rows R
rest 2:30

B.

4 Minutes, Tester
“Jingle Jangle”
Max 5 Yard Sprints, touch the ground at each side

COMP

A.

5 Sets
3.3.2.2.1 Back Squats, heavy
rest 30s
8 Bent Over Dumbell Rows L
8 Bent Over Dumbell Rows R
rest 2:30

B.

4 Minutes, Tester
“Jingle Jangle”
Max 5 Yard Sprints, touch the ground at each side

Notes:

Scoring: A. Score heaviest Squat used – for fit, all sets @ same weight, for comp, build. B. Total shuttles scored.[/x_accordion_item][x_accordion_item title=”Wednesday 6.21″ open=”false”]FIT

A.

Thacker Warm Up

B.

8 Sets
75s to perform 2-3 Hang Power Snatches, build
75s to perform 3 Tall Box Jumps

COMP

A.

Thacker Warm Up

B.

8 Sets
75s to perform Full Snatch x 2 with 1 second pause at bottom, build
75s to perform 3 Tall Box Jumps

Notes:

Scoring: Score weight range used for FIT and COMP. Don’t worry about height scoring.

Build over the course of the 8 sets. Don’t eat shit on the box jumps.[/x_accordion_item][x_accordion_item title=”Thursday 6.22″ open=”false”]FIT

A.

Close Grip Bench Press 5×3

B.

12 Minute Amrap
15 Wall Balls
100m Sprint

COMP

A.

Close Grip Bench Press 5.4.3.2.1

B.

12 Minute Amrap
15 Wall Balls 30/20
100m Sprint

Notes:

Scoring: A. Score heaviest weight used, B. Score total reps.

All sets at same weight for Fit on bench, build for comp. If you can’t bench your bodyweight, do FIT.[/x_accordion_item][x_accordion_item title=”Friday 6.23″ open=”false”]FIT AND COMP

A.

15 minutes to work to a heavy 3 for the workout

B.

Teams of 3 – For time

6 Sets EACH

3 Front Squats, Heavy
6 Strict Pull Ups
15 Cal Row

Notes:

Score time per team and total weight added together of the heaviest front squats from each person.

The way this works, I hit a set, the next person hits a set, the next person hits a set. We have now all hit 1 set out of 6. Start heavy, you can take weight off but you can’t add it back on. Each team member can use something that is heavy for them individually, you will have time to switch plates out.[/x_accordion_item][x_accordion_item title=”Saturday 6.24″ open=”false”]FIT AND COMP

A.

In teams of three, partners alternate rounds to complete
five sets each of:
300/250 Meter Row
10 Dumbbell Man-Makers

Note:

Man-Makers for today = Row left, Push-Up, Row right, Power Clean, Push Press

Score time[/x_accordion_item][x_accordion_item title=”Sunday 6.25″ open=”false”]35 Minute Amrap

1 Turkish Get Up, Left Arm (up)
Overhead Walk 10yds down and back
1 Turkish Get Up, Left arm (down)
1 Turkish Get Up, Right Arm (up)
Overhead Walk 10yds down and back
1 Turkish Get Up, Right arm (down)
10 Glute Marches
Run 100m
Bear Crawl 20 Yards, work level hip
15 Double Unders
Handstand Hold for 5 Breathes OR Freestanding HS Hold work

Notes:

Nice easy flow session today, work at a smooth conversational pace.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]