CrossFit South Bend

[vc_row][vc_column width=”1/1″][text_output]Featured Image: Paul Clayton at our Swimming Wod Summer of 2011[/text_output][accordion][accordion_item title=”Things coming soon at CrossFit South Bend”]THINGS COMING SOON AT CFSB

**Mobility Class: Upcoming Weekly Mobility Schedule through July

**PR Weightlifting Clinic – Details and Registration is open!

**Cinema Series Wod 3 on Saturday 7.25.15

STAY TUNED FOR DETAILS ON THE EVENTS BELOW

31 Heroes – Coming soon in August

Whole Foods Bring A Friend Day – August 22nd

Whole Foods Grocery Store Tour – August 25th

Student Welcome Week August 31st – September 6th[/accordion_item][accordion_item title=”Monday 7.20.15″]Monday 7.20.15

A.

15-20 minutes to find Squat 3RM

Notes: Come in with a game plan to place this off of a current percentage. Here are some general percentages to aim for: 90-95% of 1rm, 100-105% of a 3rm, 105-110% of 5rm, 110-115% of 7rm

B.

12 Min AMRAP, teams of 3 

200m Run

Max Russian Kettlebell Swing 70/55

Max 8″ Deficit Push Ups (2x 45lb plates)

Notes: Man overboard format, runner dictates the rotation of movements. Score will to total KB Swings, and total Deficit Push Ups. Listen, make sure these are deficit…get down there, don’t stop at parallel. [/accordion_item][accordion_item title=”Tuesday 7.21.15″]Tuesday 7.21.15

A.

10 Minute Power Snatch Skill Work

8 Min to warm up to Starting weight

Notes: When selecting a starting weight, I don’t mind if you are working up through the 6 sets, or staying heavy…just make them pretty and don’t be stubborn.

B.

Every 2:30 for 6 Rounds (15 minutes) perform

Power Snatch x 2

C.

6 Minute Ladder
3 Ball Slams
6 Pull Ups
6 Ball Slams
6 Pull Ups
9 Ball Slams
9 Pull Ups
etc…

Notes: score will be total repetitions

Articles:

Advice: Sometimes it’s okay, but… Unsolicited Coaching.

Dumb Weightlifting Questions[/accordion_item][accordion_item title=”Wednesday 7.22.15″]Wednesday 7.22.15

A.

Low Rep Ring Row Progression 3x max unbroken reps

Notes: Looking for the Low Rep difficulty setting = 3-6 repetitions max per set. Meaning, you should be going to failure, and those are the numbers you should be hitting.

B.

Teams of 2

21.15.9

Deadlifts 225/135

Box Jumps 24″/20″

Notes: Partner 1 will complete 21 DL then Partner 2 will complete 21 DL, then Partner 1 will complete 21 Box Jumps then Partner 2 will complete 21 Jumps… etc

C.

Extra Credit: Watch the Extra Credit handstand push up work here

3x max hi rep HSPU

Articles:

Deadlifts and Viagra[/accordion_item][accordion_item title=”Thursday 7.23.15″]Thursday 7.23.15

A.

3x 5 Press from the Split Position

3×3 Jerks Balances

B.
take 10 minutes to warm up to the starting Split Jerk Weight

C.

Every 2:30 for 6 Rounds (15 minutes) perform

Split Jerk x 2

D.

5 Rounds

3 Front Squats AHAP, pulled from the floor

7 Toes To Bar

Notes: For the Front Squats, look to start the weight somewhere around  70-80% of your power clean.[/accordion_item][accordion_item title=”Friday 7.24.15″]Friday 7.24.15

A.

5 Rounds

At the top of each 3 minute mark

3 Power Cleans AHAP
Max Unbroken Chin Ups

Rest the remainder of the time

B.

8 Min Cap
50 Cal Row
50 Burpees[/accordion_item][accordion_item title=”Saturday 7.25.15″]Saturday 7.25.15

Teams of 4
3 Rounds – 1 Person working at a time to accumulate repetitions

Shared Buy In- 60 Pull Ups

Shared Buy In- 80 Snatches @ 95/65

Shared Buy In- 100 Air Squats

Max Effort 200yard Prowler Push (50m Each) 135/90

Scores are the 3 times for Prowler Pushes[/accordion_item][accordion_item title=”Sunday 7.26.15″]Sunday 7.26.15

A.

Snatch Skill Work

B.
Snatch Heavy Single

B.
4 Rounds

Snatch x 3 @ 85-95%

Rest 3-4 minutes between rounds

C. Optional Conditioning

Max…Effort…500m Row[/accordion_item][/accordion][/vc_column][/vc_row]