Programming Week 7 of 9 ***3.21.16 – 3.27.16***
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Things coming soon at CrossFit South Bend
More details coming soon – this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come.
Optimal Health Chiropractic Coming to CFSB!
St Patricks Day Amy’s Treat Corner
April Fundamentals begins soon
Mobility Class Schedule and topics[/accordion_item][accordion_item title=”Monday 3.21.16″ parent_id=”” id=”” class=”” style=””]Like us here at CFSB? Show us that you love us by clicking here to review us on google, or here to review us on facebook. You don’t have to…but it would be super cool if you did…
Monday 3.21.16
A.
15 minutes to establish a Strict Press 5rm
B.
Teams of 2 – Alternating rounds
6 Rounds for time
200m Run
30 Double Unders
10 Squat Cleans 135/95
Score is time
Notes:
Strict Press – don’t move them legs or it doesn’t count!
Modifications: If you are new and unfamiliar with the Full Clean, stick to a front squat.
Scaling is 60 singles for the 30 doubles.
Goals for the wod – Pick a weight you feel comfortable squatting for 10 on the squat cleans. Both your partner and you will have finished 3 rounds each at the end. Try to stay consistent on your times from round to round[/accordion_item][accordion_item title=”Tuesday 3.22.16″ parent_id=”” id=”” class=”” style=””]Tuesday 3.22.16
A.
20 minutes to establish a Romanian Deadlift Heavy 5
B.
30 – 20 – 10 for time
Ball Slams 40/30
Hand Release Push Ups
Pull ups
Score is time
Notes:
For the romanian deadlift, think of this as a top down movement, rep starts at the top, heads down until you have peak tension on the hamstring, finishes back at the top.
If your back position is off, the coaches are directed to pull you backing weight by 20% for your next set, you can then move up by 5% each time, only if you can demonstrate a good back position for each rep.
Scaling: Weight on the ball slams, moving to incline on the pushups, and ring rows on the pull ups.
[/accordion_item][accordion_item title=”Wednesday 3.23.16″ parent_id=”” id=”” class=”” style=””]Wednesday 3.23.16
A.
35 minute aerobic amrap
250m row
10 no push up burpee box step ups 24/20
10 sit ups
10 mountain climbers(left/right = 1)
walk 10 yards with a light dumbbell overhead in one arm, then 10 yards back with the other arm
30 second plank on hands
30 second squat position hold -no weight
Notes:
No score for today, I want a conversational pace, lightly aerobic and sustainable, you shouldn’t even really need a warm up for this. Just set up and go.[/accordion_item][accordion_item title=”Thursday 3.24.16″ parent_id=”” id=”” class=”” style=””]Thursday 3.24.16
A.
Split Jerk Skill Work
B.
20 minutes to Work to a heavy set of the complex
Power Clean and Split Jerk + 6 Front Rack Reverse Lunges (Left/Right =2)
C.
5 minute amrap
Wallballs 30/20 **standard target
every time you break your wall ball set – stop and perform 5 burpees before continuing your next set of wall balls.
Score is total number of WALL BALLS – the burpees do not factor in
Notes:
Breaking a set in the wall balls means, pausing the cadence of the movement for any reason – dropping the ball, staying at the bottom position, stopping in the standing position.[/accordion_item][accordion_item title=”Friday 3.25.16″ parent_id=”” id=”” class=”” style=””]Friday 3.25.16
A.
Rope Climb Skill Work
B.
Teams of 2
4 Rounds
60 seconds of Rope climbs
60 seconds of Hang Power Snatches 95/65
60 seconds of Box Jump Overs 24/20
rest 60 seconds
Notes:
Score is total repetitions
Share the work however you’d like!
But please…
use a weight that *makes sense* for you in the hang power snatch, and if you didn’t wear socks – modify
Scaling: Rope Lowers for Rope climbs, weight in the HPS[/accordion_item][accordion_item title=”Saturday 3.26.16″ parent_id=”” id=”” class=”” style=””]Saturday 3.26.16
Triple Event Day
A.
Event 1
From 0-10:00 on the clock
Death by UNBROKEN Plate Ground to Overhead 45/35
Notes:
Every minute on the minute, starting at 3 repetitions on round 1 -you’ll move up by 3 repetitions each round. Each set must be done unbroken during the minute, only resting with the plate overhead. In the event that you make it to the 10th minute, it will become a 60 second amrap of unbroken plate ground to overhead as a tiebreaker.
Once finished ,we will rest until the 15:00 minute mark.
Event 2
From 15:00 – 30:00 on the clock
50 toes to bar for time
every time you break, perform 30 double unders as a penalty
once finished, you will rest until the 35:00 mark
Event 3
From 35:00 – 40:00 on the clock
5 minute amrap
7 Thrusters 115/85
7 Burpees Over the Bar
Notes:
You’ll understand it when you get here.[/accordion_item][accordion_item title=”Sunday 3.27.16″ parent_id=”” id=”” class=”” style=””]Closed – Sorry everyone! Happy Easter![/accordion_item][/accordion][/vc_column][/vc_row]
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