CrossFit South Bend

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

Sports Performance Camp Pre-registration is up! Click here for more details

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party!

Our CFSB Garage sale has been launched! Click here for the details

Our Beginner’s Olympic Weightlifting Camp Registration will be closing soon! Click here to check it out

Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested! 

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 6.4″]

FIT

A.
EMOM
8-10 Back Squat @ 1 sec pause at bottom
8-10 Strict Pull Ups
40s Max Anchored + Hands at temples Sit Ups
8-10 L-Seated Dumbbell Presses
x 5 Sets (20 minutes)
*Build

B.
3 Minute Amrap
Run Max Distance
rest 1:30
x 4 Sets

COMP

A.
EMOM
3 Back Squats @ 4441
20s Chest to Bar Pull Ups
5 UB Push Jerks
rest 1 min
x 5 Sets (20 minutes)
*Build

B.
3 Minute Amrap
Run Max Distance
rest 1:30
x 4 Sets

Score:
A. BS Weight, Total Pull Ups, Press/PJ Weight
B. Distance as accurately as you can

Notes:
B. Run inside, outside, shuttle, run out 1:30 and then run back – just do it. Work on consistency.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 6.5″]

FIT

A.
15 Minutes of HPS Skill work

B.
@90s Mark
Hang Power Snatch + Overhead Squat (3+2)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
EMOM
8 Deadlifts – Let go of the bar at the bottom and regrip
60s Max Push Ups
Calorie Bike 60s
x 5 Sets (15 min)
Build

COMP

A.
15 Minutes of HPS Skill work

B.
@90s Mark
Hang Power Snatch + Snatch Balance + Overhead Squat (1+1+1)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
EMOM
5 TNG Power Cleans
60s Max Ring Dips
Calorie Bike 60s
x 5 Sets (15 min)
Build

Score:
B. Don’t score,  work technique
C. Heaviest load – total PU/RD reps, total calories.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 6.6″]

FIT

A.
@ the top of a 2 min mark
20 UB BW/DB Reverse Lunges
50 Singles/25 Doubles
12-15 Left Arm Meadows Row
12-15 Right Arm Meadows Row
60s Row for Calories
x 5 Sets (25 min)
*Start challenging, you can take weight off, but you can’t put it back on.

COMP

A.
@ the top of a 2 min mark
20 UB Barbell Front Rack Reverse Lunges
40 Doubles
12-15 Left Arm Meadows Row
12-15 Right Arm Meadows Row
60s Row for Calories
x 5 Sets (25 min)
*Start challenging, you can take weight off, but you can’t put it back on.

Score:
-Lunge weight remaining
-Meadows Row Weight remaining
-Lowest Calorie Row score

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 6.7″]

FIT

A.
15 minutes of HPC Skill work

B.
@90s Mark
Hang Power Clean + Front Squat (3+2)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
30s Push Presses
30s Rest
30s Russian KB Swings
30s Rest
x 5 Sets

COMP

A.
15 minutes of HPC Skill work

B.
@90s Mark
Hang Power Clean + Front Squat + Split Jerk (1+1+1)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
30s Shoulder to Overhead 135/95
30s Rest
30s Alternating DB Snatches 50/35
30s Rest
x 5 Sets

Score:
B. Heaviest complex weight
C. Total reps and weight used.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 6.8″]

A.
EMOM
9-12 Barbell Bench Press
15-20 DB Curls
10 Scap Pulls
x 5 Sets (15 min)
Build

B.
For time (20 minute cap)
5 Front Squats AHAP *pulled from rack
5 Burpees
Run 100m
rest/walk 2:00 between rounds
x 4 Sets

COMP

A.
EMOM
3-6 Barbell Bench Press
5 Burpee Pull Ups
rest 1 minute
x 5 Sets
Build

B.
For time (20 minute cap)
5 Front Squats AHAP *pulled from floor, first rep can be squat clean
5 Burpee Box Jumps
Run 100m
rest/walk 2:00 between rounds
x 4 Sets

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 6.9″]

FIT & COMP

Putting the notes at the top today, listen. we are using sandbags ,tires, and ropes today. You may get your shit dirty and your legs scratched up (that is, if you forget to wear appropriate gear for rope climbs)

So, I’ll do my best to clean up the tires before the workout
You do your best to wear clothes you don’t mind messing up and wear socks/leg protection for rope climbs.

Teams of 3
*get the work done, however possible

60 Tire Flips
60 Sandbag to shoulder
600m Heavy Farmers Walk
30 Rope Climbs

Score: Just get the work done before class is finished.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 6.10″]

FIT & COMP

A.

@ the top of a 3:30 min mark
20s Bike, Hard
3:00 row, easy
20s Run, Hard
3:00 amrap, 10 Russian KBS, 5 NPBP, 30 Singles/15 Dbls, easy
x 2 Sets (28 min)

B.

Row 3:00 for calories

Notes:

for A, keep everything sustainable

[/elitetoggle][/eliteaccordion]