CrossFit South Bend

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[eliteaccordion][elitetoggle title=”Monday 7.9″]

FIT

A. Built in WU today
E60s x 4 Sets (12m)
1st- 5 Box Jumps with step down *build
2nd – 8 Russian KB Swings *build to heavy 8
3rd – Row/Bike 30sec *moderate
*choose a height you can land in a power position or higher for box jump

B.
E90s x 10 Sets (15m)
Odd- Deadlift x 5
Even-Kettlebell DeadBug
*build

C.
20 Unbroken American KB Swings
Bike 60s
rest 90s
x 4 Sets
*increase pace on bike each round

COMP

A. Built in WU today
E60s x 4 Sets (12m)
1st- 5 Seated Box Jumps *build
2nd – 8 Dual Kettlebell Cleans *moderate, build
3rd – Row/Bike 30sec *moderate
*choose a height you can land in a power position or higher for box jump

B.
E90s x 10 Sets (15m)
2 Segmented Cleans, pause 1 count at knee, full clean, build

C.
12 Alternating DB/KB Snatches
5 Box Jumps, high but don’t eat shit
Bike 60s
rest 90s
x 4 Sets
*increase pace on bike each round

Score:
A, nothing.
B, DL/Cln heaviest weight.
C, each round individually, score calories only, I want to see that you could increase the pace per round.

Notes:

B.
Kettlebell Deadbug: https://www.youtube.com/watch?v=pXcG0IH2Nkg

C.
If you have to take a little longer than 90s to flow in class, do it. Athletes are responsible for paying attention to their own rest times.

You’ll build in intensity here, so warming up shouldn’t take long at all

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[eliteaccordion][elitetoggle title=”Tuesday 7.10″]

FIT

A.
E90s (9m)
8-10 Dumbbell Floor Press
8+ Max Reps Ring Rows
x 3 Sets

B.
6 Sets for quality (20m cap)
5 Renegade Rows
30 Double Unders/30 Singles
rest 60s

COMP

A.
E90s (9m)
6-8 Dumbbell Floor Press
6-8 Bent Over Barbell Row
x 3 Sets

B.
6 Sets for quality (20m cap)
5 Renegade Rows
30 Double Unders
rest 60s

Score:
A. Floor press weight and ring row reps/or weight
B, Renegade Row Weight

Notes:
A. all sets hard
B.Renegade row = push up, left row, push up, right row.

mods: knee push up, plank left row, knee push up, plank right row

or 10 incline push ups and 5 bent over rows each arm

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[eliteaccordion][elitetoggle title=”Wednesday 7.11″]

FIT

A.
10 Band Squats
10 Banded Good Mornings
50 Jump Rope Singles
20s Forearm Plank
8 Russian Twists (LR=1) *use plate but dont bounce
Run 100m
10m Quadruped Crawl *hips down
x 30 min amrap @ light breathing pace

COMP

A.
10 Band Squats
10 Banded Good Mornings
50 Jump Rope Singles
20s Wall Facing Handstand Hold
8 Russian Twists (LR=1) *use plate, but don’t bounce
Run 100m
10m Quadruped Crawl with Kettlebell Push *hips down
x 30 min amrap @ light breathing pace

Score: A, don’t score this shit. come in, move with intent and quality, breathe, sweat, feel good.

Notes: Quadruped crawl is a hips down variation of bear crawl.

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[eliteaccordion][elitetoggle title=”Thursday 7.12″]

FIT

A.
E60s
Back Squat x 2
20-40s Forearm Plank
rest
x 4 Sets (12 min)
*build

B.
E90s
9-12 Left Leg DB Split Squats
9-12 Right Leg DB Split Squats
9-12 Dumbbell Face Pulls
x 3 sets, build (13:30m)

C.
Sled Push
10s All out @ moderate load
10s rest
10s All out
rest around 3 min per set
x 3-4 sets (14m)

COMP

A.
@20X1
Back Squat – build to a tough 2
12 Min Cap

B.
E90s
6-9 Left Leg DB Split Squats
6-9 Right Leg DB Split Squats
6-9 Dumbbell Face Pulls
x 3 Sets, build (13:30m)

C.
Sled Push
10s All out @ moderate load
10s rest
10s All out
rest around 3 min per set
3-4 Sets (14m)

D. Optional, on your own after class
4×3 Barbell Glute Bridge

Score:
A, weight
B, weight for split squat
C, weight for push

Notes:
A, build on your prior weeks
B, these are not elevated, just split squats in place, stay upright and smooth.
C, If the coach wants to, they can do these inside on the turf and keep a 10s timer rotating or if they feel confident go outside.

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[eliteaccordion][elitetoggle title=”Friday 7.13″]

FIT

A.
EMOM
6-9 Barbell Bench
6+ Max Strict Pull Ups/Banded Pull Ups/Ring Rows
Rest
6 Sets (18 min)
Build

B.
15 Min Amrap – Teams of 2, you go I go.
15 Dual DB/KB Deadlifts, heavy
10 Cal Bike
3 Arms only Inchworms
50 Double Unders/50 Singles

COMP

A.
EMOM
2-3 Barbell Bench
3+ Max Strict Pull Ups/Weighted Pull Ups
Rest
6 Sets (18 min)
Build

B.
15 Min Amrap – Teams of 2, you go I go.
15 Dual DB/KB Deadlifts, heavy
10 Cal Row
3 Wall Walks
50 Double Unders

Score:
A, bench weight and total # of pull ups
B, total rounds + reps

Notes:
A. Keep these pull ups/Ring rows controlled
B. This is not alternating movements, this I perform the movement, then my partner performs the same movement.

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[eliteaccordion][elitetoggle title=”Saturday 7.14″]

FIT & COMP

Teams of 2
3 Minute Amrap
7 Thrusters
7 Burpees over the bar/NPBP
100m Run
rest 3 minutes while partner performs the 3 min amrap
x 5 (30 min)

Score: total rounds + reps

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[eliteaccordion][elitetoggle title=”Sunday 7.15″]

FIT & COMP

A.
60s Row
15s Rest
60s Bike
15s Rest
60s Jump Rope Singles
15s rest
60s Run
15s rest
60s Crawl
15s rest
x 6 Sets

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