CrossFit South Bend

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Bring A Friend Day July 21st! THIS WEEK!

THE PR Link is up this week! I’ll be doing a giveaway for a gift card!

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[eliteaccordion][elitetoggle title=”Monday 7.16″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP Built in WU today
3 Sets NFT – 10 min cap
10 Barbell Back Squat
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ the top of a 2 minute mark
Back Squat x 5
Back Squat x 5
Back Squat x 3
Back Squat x 2
Back Squat x 2
Back Squat x 1

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Back Squat x 1
Back Squat x 1
Back Squat x 1
Build over the course of the sets

C.

5 Minutes Max Reps
Ring Rows

two scores

1. First set is an unbroken max reps set
2. Total pull ups within the 5 minutes

COMP

A. See Fit & Comp WU

B.
@ the top of a 2 minute mark
Back Squat x 5 @ 55%
Back Squat x 5 @ 65%
Back Squat x 3 @ 75%
Back Squat x 2 @ 85%
Back Squat x 2 @ 90%
Back Squat x 1 @ 95%

rest another 2 minute cycle after this last cycle, then perform

@ the top of a 3 minute mark
Back Squat x 1 @ 101-105%
Back Squat x 1 @ 101-105%+
Back Squat x 1 @ 101-105%+

C.

5 Minutes Max Reps
Strict Pronated Pull Ups (no band)

Score:

B. BS Weight,
C.two scores =

1. First set is an unbroken max reps set
2. Total ring rows/pull ups within the 5 minutes

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[eliteaccordion][elitetoggle title=”Tuesday 7.17″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP – built in w/u today
3 Sets – 10 min cap
5 Barbell Power Cleans/HPC or 8 Kettlebell Swings working on fast hips
30sec Plank on Elbows
20m Bear Crawl – high hip, lower shoulder

B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean x 3
build

*If Hang Power Cleans are new to you, see the notes section below

C.
@ the top of a 2 minute mark
Bench Press x 5
Bench Press x 3
Bench Press x 2
Bench Press x 2
Bench Press x 1

Rest another 2 minute cycle after this last single, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1
Bench Press x 1
Bench Press x 1
Build over the course of the sets

COMP

A. See FIT & COMP W/U

B.
20 Minutes to finish
Power Clean x 1
Loading per set (by %): 65, 75, 80, 85, 90, 93, 96, 99, 101, 101+

C.
@ the top of a 2 minute mark
Bench Press x 5 @ 65%
Bench Press x 3 @ 75%
Bench Press x 2 @ 85%
Bench Press x 2 @ 90%
Bench Press x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1 @ 101-105%
Bench Press x 1 @ 101-105%+
Bench Press x 1 @ 101-105%+

Score:
B. PC Weight
C. BP Weight

Notes:
Fit B: If hang power cleans are new to you, we don’t need to test them. Perform

Every 2 minutes for 20 minutes (10 sets)
Odd Rounds: 20 Kettbell Swings, tough
Even Rounds: 20 Ab Mat Sit Ups

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[eliteaccordion][elitetoggle title=”Wednesday 7.18″]

A.
Fit & Comp

30 Minute Amrap
10m Bear Crawl * High Hip low shoulder
30 Double Unders/Singles
10 Alternating Step Ups 24/20
Run 200m

Score: Rounds + Reps

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[eliteaccordion][elitetoggle title=”Thursday 7.19″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. Built in WU today
3 Sets NFT – 12 min cap
10 Front Squats
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ the top of a 2 minute mark
Front Squat x 5
Front Squat x 5
Front Squat x 3
Front Squat x 2
Front Squat x 2
Front Squat x 1
Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Front Squat x 1
Front Squat x 1
Front Squat x 1
Build over the course of the sets

C.
Bike 60s for Max Calories

COMP

A. Built in WU today
3 Sets NFT – 12 min cap
10 Front Squats
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ the top of a 2 minute mark
Front Squat x 5 @ 55%
Front Squat x 5 @ 65%
Front Squat x 3 @ 75%
Front Squat x 2 @ 85%
Front Squat x 2 @ 90%
Front Squat x 1 @ 95%

Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Front Squat x 1 @ 101-105%
Front Squat x 1 @ 101-105%+
Front Squat x 1 @ 101-105%+

C.
Bike 60s for Max Calories

Score:
B. FS Weight
C. Total Cals

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[eliteaccordion][elitetoggle title=”Friday 7.20″]

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP W/U
3 Sets – NFT 10 min cap
10 Empty Bar Presses (or DB Presses, these are to BE LIGHT)
10 Barbell Deadlifts
10m Bear Crawl * LEVEL HIP HERE, Watch swaying left to right

B.
@ the top of a 2 minute mark
Press x 5
Press x 3
Press x 2
Press x 2
Press x 1

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Press x 1
Press x 1
Press x 1
Build over the course of the sets

C.
@ the top of a 2 minute mark
Deadlift x 5
Deadlift x 3
Deadlift x 2
Deadlift x 2
Deadlift x 1

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Deadlift x 1
Deadlift x 1
Deadlift x 1

COMP

B.
@ the top of a 2 minute mark
Press x 5 @ 65%
Press x 3 @ 75%
Press x 2 @ 85%
Press x 2 @ 90%
Press x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Press x 1 @ 101-105%
Press x 1 @ 101-105%+
Press x 1 @ 101-105%+
C.
@ the top of a 2 minute mark
Deadlift x 5 @ 65%
Deadlift x 3 @ 75%
Deadlift x 2 @ 85%
Deadlift x 2 @ 90%
Deadlift x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Deadlift x 1 @ 101-105%
Deadlift x 1 @ 101-105%+
Deadlift x 1 @ 101-105%+

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[eliteaccordion][elitetoggle title=”BRING A FRIEND DAY Saturday 7.21″]

Bring A Friend Day!! Surprise Wod

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[eliteaccordion][elitetoggle title=”Sunday 7.22″]

FIT & COMP
4-6 rounds here, what time allows

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down =1)

Notes:

Perform the first round as walking through each set and movement, then flow from there.

Dr Teddy Willsey Recovery Session

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