CrossFit South Bend

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We have a Reboot Challenge starting this week!

REBOOT PROGRAM

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[eliteaccordion][elitetoggle title=”Monday 8.6″]

FIT

A. 3 Sets; 20m cap
Standing DB Press; @20X1; 6-8 reps/arm, rest 60s
Ring Row; @20X1; 5-8 reps, rest 60s
Bent Hollow Hold;45-75s, rest 60s

B. 15 Minute Amrap
10 Alternating DB/KB Snatches
30 Singles
5 DB/KB Push Press/arm
100m Run
6 No Push Up Burpees Over Bar
30s Bike @ moderate pace

COMP

A. 3 Sets; 20m cap
Standing Filly Press; @20X1; x3-6 reps/arm, rest 60s
Strict Pronated Pull Up; @21X1; x3-6 reps, rest 60s
Wall Deadbug;30-60s, rest 60s

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

B. 15 Minute Amrap
Row 30s – tough
8 Hang Power Clean + Shoulder to Overhead *moderate
45 Doubles
8 Burpee Box Jump Overs
200m run

Score:
A. write this in your own journal for progression purposes

B. Rounds + Reps

Notes:
*do your best to remember what you did last week and progress it to make it more difficult – for instance…

If the ring row last week to this week was:

Last week: Ring Row; @20X2; 8-10 reps, rest 60s
This week: Ring Row; @20X1; 5-8 reps, rest 60s

Less time under tension and less reps should allow you to move forward in difficulty.

Mvmt:

Bent Hollow Hold: https://www.youtube.com/watch?v=uKGd8kv7Qzo

Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g

Wall Deadbug: https://www.youtube.com/watch?v=WDpLJFXkPz0

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[eliteaccordion][elitetoggle title=”Tuesday 8.7″]

FIT

A. Back Squat; 18 min cap
@ 32X1; 4×3-5, rest 2-3m between sets

B. 4 Sets; 25 min capl; for quality
Dumbbell Cross Body RDL; 3111; 6-8/leg
Side Plank Rotations; controlled; x6/side
Tall Box Jump; x5; build
Bike 60s; build each round
rest 90s

COMP

A. Back Squat; 18 min cap
@ 32X1; 5.3.3.2 ; rest 2-3 minutes between

B. 4 Sets; 25 min cap
Power Snatch + Hang Power Snatch + Hang Snatch + Overhead Squat; 1+1+1+1; build
Single Leg Cross Body RDL; @3111; 4-6/leg
Star Plank;30s hold/side
Bike 60s; build each round
rest 90s

*choose a weight you can go unbroken in the complex

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

Mvmts:

DB Cross Body RDL: https://www.youtube.com/watch?v=7xiezhBwR0Q

Side plank rotations: https://www.youtube.com/watch?v=eEojhtdzew0

SL Cross Body RDL: https://www.youtube.com/watch?v=yRCGDGT993w

Tall Box Jump: https://www.youtube.com/watch?v=5_ABYEP7Bqw

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[eliteaccordion][elitetoggle title=”Wednesday 8.8″]

FIT

A. 3 sets; 20 min cap
Bench Press @20X1; 3-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 3-6 reps, rest 60s
Forearm Plank; 30-45s; rest 60s

*put a weight on your back if the planks are easy

B. 12 minute Amrap
10 Hanging Knee Raises
10 Push Ups/Incline Push Ups
10 Air Squats

C. Optional: To be done on your own
8 min for quality
5 Legs only inchworms
5 Hands Only Inchworms
30s Overhead Dual DB Hold – tough

COMP

A. 3 sets; 20 min cap
Bench Press @2121; 4-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Weighted Plank; 30-45s; rest 60s

B. 12 minute amrap
15 Toes to Bar
15 Hand Release Push Ups
15 Air Squats

C. Optional: To be done on your own

8 min for quality
5 Rower Pike Ups
2 Wall Walks
30s Handstand hold at last wall walk

Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps
C. Don’t score it – move through with quality

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[eliteaccordion][elitetoggle title=”Thursday 8.9″]

FIT

A. Front Squat; 18 minute cap
@3231; 3×3-5 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30m Reverse Sled Drag *tough
6 Split Squats/leg; @2011
50 Jump Rope singles
20m Bear Crawl

COMP

A. Front Squat; 18 minute cap
@3231;4.3.2 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30m Reverse Sled Drag *tough
6 Split Squats/leg; @2011
50 Double Unders
20m DB Bear Crawl

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

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[eliteaccordion][elitetoggle title=”Friday 8.10″]

FIT

A. 4 Sets; 20 min cap
Ring Rows @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

B. 4 Sets; 16 min cap
5 Tall Box Jumps
8 Russian KB Swings *tough
15 Straight Legged Abmat Sit Ups
Bike 60s; build through the sets
rest 60s

COMP

A. 4 Sets; 20 min cap
Ring Rows @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

C. 4 Sets; 16 min cap
3 UB Power Clean + Jerk; tough
45-60s Hollow Hold
Bike 60s; build through the sets
rest 60s

Score:
Just keep track of your numbers and progressions for your own purposes

Mvmts:

Half Kneeling Landmine Press: https://www.youtube.com/watch?v=R4kzyoUPvoY

Straight legged sit ups: https://www.youtube.com/watch?v=8pBsG75at6Q

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[eliteaccordion][elitetoggle title=”Saturday 8.11″]

FIT

A.
8 Minutes to build to a tough Goblet Squat 5 @30X1

B.
3:00 to perform
200m Run
10 UB Goblet Squats *moderate
rest 90s
x 5 sets

COMP

A.
8 Minutes to build to a Full Snatch tough single for the day

B.
3:00 to perform
300m Run
10 UB Overhead Squats *moderate
rest 90s
x 5 sets

Notes:

*Dial this in so that you can build in pacing through the sets, if you feel good halfway you may build on weight.

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[eliteaccordion][elitetoggle title=”Sunday 8.12″]

FIT & COMP

Low back pain recovery workout

This recovery workout is near and dear to me. As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you’re stretching. Later in the series we will get more in depth into breathing as well.

1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
2. Box Pigeon (figure 4) x 10 each side
3. Deep Lunge Stretch x 10 each side
4. Cat-Camel x 10
5. Quadruped Plank x 20-30 seconds
6. Modified Pigeon x 45 sec per side x 2
Hip Flexor Recovery/Prehab

All the best,

Teddy

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