CrossFit South Bend

[youtube=http://www.youtube.com/watch?list=UUtUmfYBCsWPLznczvbUx9GQ&v=EN_pPTusr9A#t=20]

For some reason the right video won’t load, so press the “next” button on the bottom of the youtube clip

Here is some change of direction work at its finest. This fine footwork comes from Will Helu of the London Wasps. I attempted to get screenshots of the positions I wanted, which was harder then I thought. What you see is Will’s 2 cuts that lead to the defender falling straight on his butt. Even though both frames are blurry you can see that he has relatively straight toes when he is making his cuts, and his knees are inside his feet. Maybe one day I can move like this… probably not.

Amateur

Bench 3 x 5 (add 2.5 lbs to last workout)

Collegiate

Bench 3 x 3 @ 90% of 3 RM from Monday

Conditioning

Complete 5 rounds for time:
Barbell Walking Lunges @ 40% of 1 RM Squat – 12 reps (6 each side)
Dips – 12 reps
50 yard Shuttle Run (25 yd out, 25 yd back) – 1 rep