CrossFit South Bend

We are considering adding classes and making it a  4:00, 5:00, 6:00, 7:00pm class schedule. If you want your opinion heard, click here to answer the survey! 

*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, August 18th. 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. Remember, we program off of the technical and strength deficiencies that we notice in the athletes that show up regularly per each prior 9 week block.

A.

Moving at a conversational pace

15 minute amrap

5 Strict Pull Ups

7 Russian KB Swings 70/55

1 Cadence Shuttle

B.

Deadlift 3×5 @ 65% of 1rm (based off of 7.22.14)

Rest 2 minutes between efforts, stay connected to the bar, no touch and go

C.

3-5 Rounds

Side Pillar Hip Tap 30sR, 30sL

Childs Pose 30s