CrossFit South Bend

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

We have another Reboot Challenge right around the corner if you have any friends interested, send them the below link!

REBOOT PROGRAM

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

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 7.23″]

FIT

A. 3 Sets; 20m cap
Seated DB Press; @31X1; 9-12 reps, rest 60s
Ring Row; @31X1; 9-12 reps, rest 60s
Anchored Sit Ups;15-20, rest 60s

B. 15 Minute Amrap
4 Alternating DB Single Arm Push Press/arm
8 No Push Up Burpees
60 Singles

COMP

A. 3 Sets; 20m cap
Filly Press; @31X1; 6-9 reps/arm, rest 60s
Strict Pronated Pull Up; @31X1; 6-9 reps, rest 60s
Straight Legged Sit Ups;15-20, rest 60s

*add weight to the pull up if you can keep the tempo

B. 15 Minute Amrap
4 DB/KB Snatch + Push Press/arm
8 Burpees
45 Doubles

Score:
A. write this in your own journal for progression purposes
B. Rounds + reps and weight used

Notes:
Comp A; you may use bands, but keep to the tempo
B. Choose weights that allow you to keep this sustainable round to round

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 7.24″]

FIT

A. Snatch Thacker Method
10-15 Minutes working on full snatch

B. Back Squat; 18 min cap
@ 32X1; 2×8-10, 2×6-8, rest 2-3m between sets

C. 3 Sets; 20 min cap
Foot Supported Single Leg RDL; 3111; 9-12/leg, rest 60s
Side Plank; 20-30s hold/side, rest 60s

COMP

A. Snatch Thacker Method
10-15 Minutes working on full snatch

B. Back Squat; 18 min cap
@ 32X1; 7.5.5.4; rest 2-3 minutes between

C. 3 Sets; 20 min cap
Single Leg RDL; @3110; 6-9/leg, rest 60s
Star Plank; 20-30s hold/side, rest 60s

Score:
B. Heaviest weight and F/C
C. write this in your own journal for progression purposes

Notes:
A. If you can load and keep this technical and pretty, you can load slightly

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 7.25″]

FIT

A. 3 sets; 20 min cap
Bench Press @2121; 8-10 reps, rest 60s
Dual Bent Over DB Row @31X2; 8-10 reps, rest 60s
Forearm Plank; 30-45s; rest 60s

B. 4 Sets; 3 min amrap, 1 minute rest
10m Bear Crawl
100m Run
10 Cal Bike
10 Russian KBS

COMP

A. 3 sets; 20 min cap
Bench Press @2121; 6-9 reps, rest 60s
Dual Bent Over DB Row @31X2; 8-10 reps, rest 60s
Plank March; 30-45s; rest 60s

B. 4 Sets; 3 min amrap, 1 minute rest
10m Bear Crawl
100m Run
10 Cal Row
10 American KBS

Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 7.26″]

FIT

A. Front Squat; 18 minute cap
@3231; 3×6-9 reps, rest 2-3 minutes between

B. 4 Sets – Grind; 20 min cap
Split Squat @2111; 6-9 reps/leg
12-15 Hanging Tuck’s
45s Wall Sit
rest 2 minutes

COMP

A. Front Squat; 18 minute cap
@3231; 3×4-6 reps, rest 2-3 minutes between

B. 4 Sets – Grind; 20 min cap
Split Squat @2111; 6-9 reps/leg
6-10 Strict K2E/TTB
30s Goblet Wall Sit
rest 2 minutes

Score:
A. Front Squat weight
B. Don’t write, just dial it in and grind

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 7.27″]

FIT

A. 3 Sets; 15 min cap
Side Plank Powell Raise @ 3111; 6-9 reps/arm, rest 60s
Legs only Inchworms @ controlled; 8-10; rest 60s

B. 4 Sets – 20 min cap
5 Deadlifts
10 Push Ups
8 Ring Rows w/ 1 sec at top
Bike 60s moderate to tough
rest 2 minutes

COMP

A. 3 Sets; 15 min cap
Side Plank Powell Raise @ 3111; 6-9 reps/arm, rest 60s
Rower Pike Ups @ controlled; 8-10; rest 60s

B. 4 Sets – 20 min cap
5 Power Cleans
5 Push Presses
8 Ring Rows w/ 1 sec at top
Bike 60s moderate to tough
rest 2 minutes

Score:
A. keep it for your records, no score
B. Weight used on DL/PC+PP

Notes:
A. Keep this smooth and controlled
B. I want the bike to increase in pace/effort each time, end at 90% effort, you can build on the DL/PC+PP, I also want the PC+PP weight to be the same weight.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 7.28″]

FIT

FIT & COMP
A. Work to a heavy set of the complex in 4 sets (20 min cap)

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Shoulder to Overhead

B. For reps
3 Min Bike
2 Min Barbell Thruster
1 Minute Burpees Over Bar
rest 3 minutes
x 2 sets

Score:

A. weight
B. total reps each round

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 7.29″]

FIT & COMP

A. Flow – 30 min amrap, easy, light, and conversational
Bike 10 cals
30 Singles
4 Turkish Get Ups
Row 10 Cals
5 Inchworms
40yd Kettlebell Front Rack Walk

Don’t score this, just move well.

[/elitetoggle][/eliteaccordion]