Programming 9.24 – 9.30
[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 9.24″]
FIT
A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
6-10 V-ups
30s-45s Plank Hold
50 Singles
+
rest 5 minutes
+
B. Breathing – 15 minute amrap
20 UB KB Swings
400m Run
20 Ab Mat Sit Ups
20 Cal Bike or Row
COMP
A. Gymnastics – 15 minute amrap @ smooth pace
10m Handstand Walk
4-6 Strict Toes to Bar
20s Ring Dip Support
30 Double Unders
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20 UB American KB Swings 70/55
400m Run
20 Ab Mat Sit Ups
20 Cal Bike or Row
Notes:
In B. If you break your kettlebell swings up for comp, reset to 0 kettlebell swings.
Gymnastics for comp and fit, you can select movements between the two scalings.
Score:
A. Rounds + Reps
B. Rounds + Reps
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[eliteaccordion][elitetoggle title=”Tuesday 9.5″]
FIT
20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. 8 Sets @ the top of a 90s mark
Odd Rounds: Hang Power Snatch Below Knee + Overhead Squat 2+3
Even Rounds: 3 Tall Box Jumps; build
C. 3-4 Sets
8-10 Heavy Double Kettlebell Front Rack Squat
rest 45s
8-10 Single Arm Tripod Bent Over DB Row/arm
rest 45s
COMP
20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s
B. 8 Sets @ the top of a 90s mark (12min)
Hang Snatch from below knee x 2; build
C. 3-4 Sets
8-10 Heavy Double Kettlebell Front Rack Squat
rest 45s
8-10 Single Arm Tripod Bent Over DB Row/arm
rest 45s
Score:
B. Heaviest Weight
C. Heaviest Weights
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[eliteaccordion][elitetoggle title=”Wednesday 9.26″]
FIT
A.
4 Sets @ the top of a 90s mark; build
A1. 8-10 Strict DB Press
A2. 30-45s Dead Bug
A3. 30s Bike; build
B.
3 Sets
4 Minutes to Complete
8 Deadlifts, tough
6 NPBP over Bar
6 Deadlifts, tough
8 NPBP over Bar
4 Deadlifts, tough
10 NPBP over Bar
rest 2 minutes
COMP
A.
4 Sets @ the top of a 90s mark; build
A1. 8-10 DB Push Press
A2. 30-45s Hollow Rock
A3. 30s Bike; build
B.
3 Sets
4 Minutes to Complete
4 Power Cleans, tough
6 NPBP over Bar
3 Power Cleans, tough
8 NPBP over Bar
2 Power Clean, tough
10 NPBP over Bar
rest 2 minutes
Score:
A. Heaviest Press Weight
B. Three separate times + Weight used
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[eliteaccordion][elitetoggle title=”Thursday 9.27″]
FIT
A. 35 Minute Amrap
18 Cal Row or Bike
20yd Front Rack KB Carry, tough
12 Box Jumps with Step Down
6 Alternating Turkish Get Ups
50 Jump Rope Singles
10-20s/side Side Plank
COMP
A. 35 Minute Amrap
18 Cal Row or Bike
20yd Front Rack KB Carry, tough
12 Box Jumps with Step Down
6 Alternating Turkish Get Ups
50 Jump Rope Singles
10-20s/side Side Star Plank
Score: Rounds + Reps
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[eliteaccordion][elitetoggle title=”Friday 9.28″]
FIT
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; x2
A2. Bent Over Barbell Row @31X1; x3
B. Amrap in 12 minutes
8 Front Squats; tough, pulled from floor
12 Ring Row Face Pulls
Run 200m
COMP
E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 5.3.2.2
A2. Bent Over Barbell Row @31X1; x3
B. Amrap in 12 minutes
4 Front Squats; tough, pulled from floor
2 Rope Climbs
Run 200m
Score:
A. Heaviest Weights
B. Rounds + Reps / Weight
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[eliteaccordion][elitetoggle title=”Saturday 9.29″]
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;build
Dumbbell Bench (Neutral Grip) @20X1; x6
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 31X1; x3-6
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+1+1);build
Dumbbell Bench (Neutral Grip) @20X1; x6
E3:30 x 4 Sets (14 min)
C1. Deadlift @ 31X1; 6.4.4.3
Optional Piece: to be done after class – on your own.
3 Minute Bike For Calories
Score:
B. Heaviest Weights
C. Total Calories
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[eliteaccordion][elitetoggle title=”Sunday 9.30″]
FIT
A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
45-60s Dead Bug
20 Air Squats
45 Jump Rope Singles
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20m Farmers Walk
20 Cal Row or Bike
400m Run
20 Bodyweight Walking Lunges
COMP
A. Gymnastics – 15 minute amrap @ smooth pace
10m Handstand Walk
30s Hollow Rocks
10 Alternating Pistols
45 Double Unders
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20m Farmers Walk
20 Cal Row or Bike
400m Run
20 Bodyweight Walking Lunges
Score:
A. Rounds + Reps
B. Rounds + Reps
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2018 09 23