Programming 9.17 – 9.23
[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]
October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – more details to come soon!
October 20th PM – Halloween Party! – more details to come soon!
November 10th – Wades Army
Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.
Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.
Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children’s Hospital ?
4. Wade’s Army operation costs ?
DONATION LINK
https://give.classy.org/cfsb
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[eliteaccordion][elitetoggle title=”Monday 9.17″]
FIT
20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s
B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 4-6;build
Dumbbell Bench (Neutral Grip) @31X1; x4-6;build
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x4-6; build
COMP
20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s
B. 4 Sets; E4MIN (16 Min)
Full Clean and Jerk (2+2);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6; build
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 4.3.3.2; build
Optional Piece: to be done after class – on your own.
500m Row for time @ 100% effort
Score:
B/C. Heaviest Weights
Optional: 500m Time
Notes:
https://www.torquebarbellclub.com/articles/2017/9/5/clean-abcs-thacker-method
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[eliteaccordion][elitetoggle title=”Tuesday 9.18″]
FIT
15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up
EMOM x 7 Sets (28 Min)
B1. 12-20 Box/Wall Facing Shoulder Taps or HS Hold/30s
B2. Bike 30s; build in speed
B2. 30-45s Forearm Plank
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans
COMP
15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up
EMOM x 7 Sets (28 Min)
B1. 12-20 Wall Facing Shoulder Taps
B2. Bike 30s; build in speed
B2. 6-10 Rower Pike Ups
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans
Score:
Nothing..move with intent
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[eliteaccordion][elitetoggle title=”Wednesday 9.19″]
FIT
20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. 4 Sets; E2:30min
Hang Power Snatch + Overhead Squat (2+3) *stay light and work position
3-4 Tall Box Jumps; build
E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; x2-3; build
C2. Ring Row @ 31X1; x4-6 *make these hard
COMP
20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. EMOM x 10 Min
Hang Full Snatch x 1; build
E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; 4.3.2
C2. Strict Pull Ups @ 31X1; x4-6 *Bands allowed – Weight added is also allowed
Score:
B/C. Weight
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[eliteaccordion][elitetoggle title=”Thursday 9.20″]
FIT
A. 8 Minute Amrap
3 Deadlifts *moderate weight
5 No Push Up burpees Over Bar
35 Singles
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Deficit Push Ups/Hand Release Push Ups/Incline
6 Turkish Get Ups
COMP
A. 8 Minute Amrap
3 Power Cleans *moderate (think 65%)
5 burpees Over Bar
35 Double Unders
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Handstand Push Ups *up to 3 mats allowed
6 Turkish Get Ups
Score:
A. Rounds + Reps + Weight used
B. Time
Notes:
For the warm up A. Dial in the PC Weight to around 55-75%, DL Weight around 45-65% or moderate to tough
For B. The HSPU/PU scaling so that it is tough, you may break these up as well – TGU Weight is a smooth weight.
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[eliteaccordion][elitetoggle title=”Friday 9.21″]
FIT
A. 15 minute amrap
10 No Push Up Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Plank/Side
30s Wall Sit
COMP
A. 15 minute amrap
10 Perfect Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Star Plank/Side
30s Goblet Wall Sit (with same KB)
Score:
A. Rounds + Reps + Weight used
B. Rounds + Reps + Weight used
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[eliteaccordion][elitetoggle title=”Saturday 9.22″]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 2-4
A2. Bent Over Barbell Row @31X1; x4-6
B. For time
10 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Row
8 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Bike
6 Barbell Front Squats, heavy
15 Ring Rows
400m Run
*weight can be pulled from a rack
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 6.4.4.2
A2. Bent Over Barbell Row @31X1; x4-6
B. For time
10 DB Thrusters, heavy
15 Ring Rows
20 Cal Row
10 DB Squat Cleans, heavy
15 Ring Rows
20 Cal Bike
10 DB Front Squats, heavy
15 Ring Rows
400m Run
Score:
A. Heaviest Weights
B. Time + Weight
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[eliteaccordion][elitetoggle title=”Sunday 9.23″]
FIT
20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s
B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 2-4;build
Dumbbell Bench (Neutral Grip) @31X1; x2-4
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x2-4
COMP
20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s
B. 4 Sets; E4MIN (16 Min)
Full Clean + Front Squat+Jerk (1+3+1);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 3.3.2.1
Optional Piece: to be done after class – on your own.
3 Minute Bike For Calories
Score:
B/C Heaviest weights
Optional – total cals
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2018 09 16