Programming Monday 6.22.15 – 6.27.15 (week 1 of 9)
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]Things coming soon at CrossFit South Bend
**Mobility Class: Upcoming Weekly Mobility Schedule through July
**July Fundamentals: July Fundamentals Begins June 30th – Click here to register for 2 free weeks
**4th of July: 4th of July Leggings Day and Gym Hours
**?!?!?!: Summer Cinema Series Wods…
**And stay tuned for details of a USAW Snatch/Clean and Jerk Workshop taught by Savannah and Amy.
[/accordion_item][accordion_item title=”Articles to read prior to week”]Articles to read prior to week
Monday
Improving shoulder positioning for the Press and Rack mobility wod
Wisdom for the young Gorilla – the Squat juggernaut
Tuesday
Top 5 Deadlift Mistakes to avoid juggernaut
10 Steps to Great Deadlifting Technique – juggernaut
In defense of the kipping pull up – breaking muscle
Kipping pull ups – the truth – Tnation
Gymnastics wod Kipping Pull up progression gymnastics wod
Wednesday
Thursday
Zombie Crawl – Gymnastics Bodies
Friday
Turkish Get Ups – CFJ
The Get up, why its my favorite exercise – Breaking Muscle
Common Errors in rowing – Concept 2
Saturday
Kipping toes to bar progression part 1 – Gymnastics wod
Pull Up Shoulder clinking fix and better hip folding for TTB – Mobility Wod[/accordion_item][accordion_item title=”Monday 6.22.15″]Monday 6.22.15
A.
15-20 Minutes to find:
Push Press 5RM
B.
3 Rounds
10 Squat @ 55-65% 1RM, 65-70% of 5RM
400m Run
Note: ideally squats will be done unbroken
[/accordion_item][accordion_item title=”Tuesday 6.23.15″]Tuesday 6.23.15
A.
15-20 Minutes to find:
Deadlift 7RM
B.
1,000m Row
50 Ball Slams 40/30
30 Pull Ups (can be kipped)
[/accordion_item][accordion_item title=”Wednesday 6.24.15″]Wednesday 6.24.15
A.
Skill Work
Pertaining to “touch and go” deadlifts, mounting posture and position
Multiple HPC and correct landing position
Push Press and Push Jerk
B.
“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Shoulder to Overhead, 6 reps[/accordion_item][accordion_item title=”Thursday”]Thursday 6.25.15
A.
3-5 Rounds
30-45sec Deadbug (make more challenging as you see fit)
2Rt/2Lt Spider-Man Hip Drop + Horizontal Rotation
2Rt/2Lt Leg Cradle Lunge + Twist
10 Seated Reverse Shrugs
B.
5 Rounds (not for time)
10yd out and back Dumbbell Walking Lunge
20yd Zombie Crawl
Note: on the walking eliminate wedding step, and go AHAP. you can incrementally work up to your heaviest weight[/accordion_item][accordion_item title=”Friday 6.26.15″]Friday 6.26.15
5 Rounds
60yd Reverse Sled Drags with Towels AHAP
10Rt/10Lt Sledge Hammer Strikes
3Rt/3Lt Turkish Get Ups AHAP
20 Cal Row[/accordion_item][accordion_item title=”Saturday 6.27.15″]Saturday 6.27.15
12 Min
Buy in of 600m Sandbag Run 60/40
AMRAP WITH TIME REMAINING
5 Toes to Bar
10 Russian Kettlebell Swings 70/55
Note: you can only work while partner holds a dip support.[/accordion_item][accordion_item title=” Sunday 6.28.15 “]Sunday 6.28.15
A.
Work to a power clean heavy single
B.
24 Total Rounds Alternating between you and a partner
5 Power Cleans @ 70% of Heavy Single
7 Ball Slams 40/30
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