CrossFit South Bend

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Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Russian Stim
3 Rounds
Back Squat – 1×2, Use 90%
Rest 3 minutes.
Back Squat – 1×2, Use 90%
Rest 3-5 minutes.
Power Clean – 1×6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 1×6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3-5 minutes.

Conditioning
Base Only
Athletic Burpees – 8. 8. 6. 6. 4. 4.
Trampoline Sprints – 10 sec. 10 sec. 8 sec. 8 sec. 6 sec. 6sec
Rotational Ball Slams – 8. 8. 6. 6. 4. 4.

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Base
Seated Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height
Seated Med-Ball Throws – 10

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Seated Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height
Seated Med-Ball Throws – 10

Single Arm Dumbbell Row
10. 10. 10, build to an all out 10 where can maintain good posture and position.

Pull Ups
3x Max Reps

Conditioning
Complete in the given order
Russian Kettlebell Swings – 50, go heavy. if you have to do a double KB swing
Deficit Push Ups – 50, get a good stretch at the bottom of each rep
Assault Bike – 50 calories

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Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Russian Stim
3 Rounds
Back Squat – 1×2, Use 92.5%
Rest 3 minutes.
Back Squat – 1×2, Use 92.%
Rest 3-5 minutes.
Power Clean – 1×7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 1×7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3-5 minutes.

Conditioning
Half Gasses – 8, rest 90 seconds between all out efforts

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Base
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Close Grip Bench Press
5×3 @ 80% of most recent 3 RM. 90 seconds rest.

Conditioning
12 Minute AMRAP
Single Arm Farm Carry – 25 yards each arm
Tire Flips – 5
Sledge Hammer Strikes – 10 each side

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