CrossFit South Bend

*Program Notes: This is a transition week.  We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, June 9. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block. We program with goals in mind for the athlete that is following out program 3-5 times a week. If you are doing your own thing half of the time or cherry picking workouts then when it comes time to test, do not expect the results that come with following a program regularly.

A.

Every 30 Seconds for 15 minutes

1 Deadlift @ 65-75% of Deadlift 5rm

*Focus here is speed, if you are moving the bar slow, take weight off

B.

8 Rounds (24 total minutes)

Minute 1: 8-10 Russian KB Swings 55/35

Minute 2: 5 Burpees, each burpee is concluded with a vertical jump as high as possible

Minute 3: 6-8 Hang Cleans @ Barbell

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