CrossFit South Bend

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Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol

BRING A FRIEND DAY! Saturday March 17th

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[eliteaccordion][elitetoggle title=”Monday 3.12″]

FIT

A.
Every 90 seconds, for 18 minutes – 3 Sets, BUILD
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps  x 10 each leg – or Max Plank on Elbows

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken
Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Score:
A, Fit: Sn Grip RDL. Comp: Snatch.
B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight.

Notes:
Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps.

Comp is responsible for figuring out their own timekeeping for A.

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[eliteaccordion][elitetoggle title=”Tuesday 3.13″]

FIT

A.
Every 2 minutes, for 18 minutes, 2 sets, BUILD
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Unbroken Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

B.
For time – 9 minute cap
40/30 Calories of Rowing
30/20 Calories of Assault Bike
20 Goblet Squats
40 Jumping Lunges/Reverse Alt Lunges

COMP

A.
Back Squat – every 2 minutes
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%

B.
For time – 9 minute cap
40/30 Calories of Rowing
30/20 Calories of Assault Bike
10 Front Squats (M:135-155 – F:85-105 lbs)
20 Burpee Box Jump-Overs 24″/20″
10 Front Squats (M:135-155 – F:85-105 lbs)

Score: A. Back Squat Weight. B. Time or reps in cap.

Notes:
Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR.

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[eliteaccordion][elitetoggle title=”Wednesday 3.14″]

FIT

A.
Every 90 seconds, for 18 minutes 3 Sets each, BUILD
Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Sit Ups x 10-20 reps @ 3011
Station 4 – Side Plank x Max or 45 seconds each side – whichever comes first

B.
Complete as many rounds and reps as possible in 12 minutes:
9 Single Arm Dumbbell/KB Push Presses
12 Push-Ups
15 Russian Kettlebell Swings

COMP

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (M:185-225/F:135-155 lbs)
12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm.
12 Ring Dips

Score: A, bench weight. B,total reps.

Notes:
Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up.

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[eliteaccordion][elitetoggle title=”Thursday  3.15″]

FIT & COMP

7 Minute Amrap
Row 400/300 Meters
Run 400 Meters
Bike 30/20 Cals
50 Double-Unders/Singles
rest 3 minutes between sets
x4 sets

Score: Rounds + Reps – score rounds separately.

Looking for consistency in where you sit round to round here.

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[eliteaccordion][elitetoggle title=”Friday 3.15″]

Yep.

For time-9 Minute Cap (the whole thing)
21 deadlifts
21 hand-release push-ups
15 deadlifts
15 hand-release push-ups
9 deadlifts
9 hand-release push-ups

*note: now you’ll add 25% to whatever was just on the bar for the second set of 21.15.9

21 deadlifts
50-ft. bear crawl
15 deadlifts
50-ft. bear crawl
9 deadlifts
50-ft. bear crawl

Score: time, or reps in cap

Notes – be conservative on the first 21.15.9 in preparation for having 25% more on the bar

If you want to do the “scaled”version for the open, its 135/95, then 185/135

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[eliteaccordion][elitetoggle title=”SATURDAY BRING A FRIEND DAY 3.17″]

Fit & Comp

Man OverBoard – Teams of 5 – 15 minute amrap

Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk
Station 2: Calorie Assault Bike
Station 3: Ball Slam
Station 4: Calorie Row
Station 5: Rest

Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 3.18”]

Fit & Comp

A.

5 Sets
20 Landmine Twists
10 Landmine Rows each arm

B.

3 Sets Hard

Bike 15 Calories
30s Side plank each side
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