Wods 12.7.15 – 12.13.15
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Things coming soon at CrossFit South Bend
NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP
CLOSINGS – Holiday Closings and Hours
Classes – Mobility Class 4 Week Front Rack Fix
NEW CLASSES! Kids and Teens training has begun! click here for details
Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive
Memberships – A note about membership holds over the holidays
Classes- Mobility Class Time Change[/accordion_item][accordion_item title=”Monday 12.7.15″ parent_id=”” id=”” class=”” style=””]Monday 12.7.15
A.
3 Rounds
1 Minute Dead bug
15 Seconds Rest
1 Minute Childs Pose
15 Seconds Rest
B.
15 minutes to find Bench 5rm
**1 Second Pause at the chest
C.
5 Rounds
12 Plate Overhead Stationary Lunges 45/35
15 Russian Kettlebell Swings 70/55
30 Double Unders
Score is time it took you to complete the work
GOAL TIME – Shoot for a sub 10 minute time
Notes:
BENCH – Make sure you give a nice long “one-one thousand” count at the chest
DOUBLES – Scaling types for the doubles:
Either you can do 30 Rx’d
Have broken doubles? Scale to 15 Doubles
Have very sporadic doubles? Scale to 10 attempts
[/accordion_item][accordion_item title=”Tuesday 12.8.15″ parent_id=”” id=”” class=”” style=””]Tuesday 12.8.15
A.
3 Rounds
1 Minute static pillar hold
15 seconds rest
1 Minute elevated hip bridge for reps
15 seconds
B.
Snatch Touch and Go Skill Work
C.
5 Rounds
Max Reps Sandbag Zercher Squats – AHAP
20 teapots (10 reps each side)
Score is number of squats
Notes:
We know you did lunges yesterday 🙂 come in and enjoy some sandbag Zercher squats and shake your legs out.
SNATCH WORK – keep it light, be aware of what you are doing
WOD – This isn’t race, although I would prefer you to move smoothly, meaning finish your squats, take a few deep breathes – walk over to your kettle bell and perform the teapots with control take another 3-5 big deep breathes and get after your next set – record the max number of squats you performed and the weight as your score.
GOAL – Lets say goal is effort on this one, these weights are harder to pin down a rep range because the sandbags go up to 100lbs – so most of you could probably get 20-30+ Honestly, leave a few reps in the tank for this one on each set with exception of the last one.
[/accordion_item][accordion_item title=”Wednesday 12.9.15″ parent_id=”” id=”” class=”” style=””]Wednesday 12.9.15
A.
Carl Paoli Kickup Progression
Progression 1 https://www.youtube.com/watch?v=PaFP7FJ7ZSM
Progression 2 https://www.youtube.com/watch?v=oZ-Np-g0Dek
Progression 3 https://www.youtube.com/watch?v=pPOObea6oQ4
B.
3 x max handstand push ups
C.
3 Rounds
1 Minute max Calorie Row
15 Seconds Transition
1 Minute Toes to Bar
15 Seconds Transition
1 Minute Burpees over Parallettes
15 Seconds Transition
1 Minute Rest
15 Seconds Transition
Score is total number of repetitions performed
Notes:
WOD – Try to be consistent in the workout from minute to minute and round to round. Before the wod, do a little thinking as to what you’d like to hit in each round – then see how close you came to your estimates. How well do you know yourself as an athlete? this can help you game workouts a bit better in the future.
GOAL –
Cal Row – 20 for guys, 16 for girls
Toes to Bar – 10-15
Burpees over Parallettes – 12-15
HANDSTAND PUSH UPS
Handstand Push Ups – you can transition to the next level once you’ve hit 12 repetitions across the board. Once you have, move to the next progression no matter what rep scheme you hit at it. Continue until you hit that progression for 12’s.
never done these before? settle into a progression that allows for an 8-12 range
Progression is as follows
Developing Scaled Push Ups: 30″ Chest Elevated Push Ups –> 20″ Chest Elevated Push Ups –> 10″ Chest Elevated Push Ups
From Push Ups to Overhead Position: Push Ups –> 10″ Feet Elevated Push Ups –> 20″ Feet Elevated Push Ups –> 30″ Feet Elevated Push Ups
Full Inverted Handstand Push Up with Risers: Handstand Push Up to 4.5″ riser –> Handstand Push Up to 3.0″ riser –> Handstand Push Up to 1.5″ riser
Handstand Push Up –> Kipping Handstand Push Ups[/accordion_item][accordion_item title=”Thursday 12.10.15″ parent_id=”” id=”” class=”” style=””]Thursday 12.10.15
A.
2 Rounds
1 Minute Left Side Pillar
15 Seconds Rest
1 Minute Right Side Pillar
15 Seconds Rest
1 Minute Floor Facing Angels
15 Seconds Rest
B.
15 Minutes to find Squat 5rm
**Try to beat your last 5 from last Tuesday
C.
Teams of 3
Finish the work however you’d like
1000 Yards of Shuttle Runs (10 down and 10 back – 20 total at a time)
120 Deadlifts 225/150
120 Box Jumps 24/20
Notes:
SQUATS – Keep the squats fast and deep.
WOD – Goal for the wod is sub 15 minutes. Communicate and make sure someone is moving the entire time – try to keep the transitioning to a minimum. This breaks down to only 40 reps a person.
[/accordion_item][accordion_item title=”Friday 12.11.15″ parent_id=”” id=”” class=”” style=””]Friday 12.11.15
A.
3 Rounds
60 Seconds Hollow Rock
15 Seconds Rest
60 Second Pass Throughs
15 Seconds Rest
A.
5 Rounds
at the top of every 4 minute mark
3 Overhead Squats AHAP
Max Kipping Pull Ups
C.
5 Rounds
30 Seconds Each Side – Banded Vertical Lunge Stretch
4 Turkish Get Ups
1 minute on
1 minute off
Notes:
OVERHEAD SQUATS – go to a depth that makes sense for you, also, if the overhead position is out of the question – we will change to front squat, its on YOU to remedy that overhead position.
PULL UPS – This is potentially a lot of pull ups, so please…please don’t rip your hands to shreds. Keep a few in the tank each time until the last round, once you break from the bar you are done.
[/accordion_item][accordion_item title=”Saturday 12.12.15″ parent_id=”” id=”” class=”” style=””]Saturday 12.12.15
A.
With a running clock
**0-10 minute mark
Every minute on the minute x 10
1 Clean and Jerk AHAP
**10-15 minute mark
40 burpee box jump overs for time
**15-20 minute mark
5 minute amrap
25 Kettlebell Deadlifts 70/55
15 Hand release Push Ups
Notes:
Read the damn workout before you come in – just…just have an IDEA of what is going on before you show up, especially if you intend on showing up late. I love you guys, but its the worst when someone shows up super late AND has no clue what is going on.
For the Clean and Jerk – score will be the lowest weight you lifted
For the Burpee Box Jump Overs – the score will be your time – if you have reps left, you add them as one second per rep to the time cap…so
If Johnny did 35 Burpee Box Jump Overs in the 5 minutes
and each rep he didn’t perform equals 1 second that is to be added to the 5 minutes, what is Johnny’s time?
Answer: 5:05
For the third wod – score is reps[/accordion_item][accordion_item title=”Sunday 12.13.15 ” parent_id=”” id=”” class=”” style=””]Sunday 12.13.15
A.
15 Minutes to establish a Snatch 1rm
5 minute transition…then…
B.
20 Minute amrap
20 Snatches @ 50% of 1rm
30 Wall Balls 20/14
40 Double Unders
Notes:
We are getting into some more work capacity stuff on the weekends, longer workouts with low cycle time movements. We need some conditioning in your lives before the open, so these weekends are pretty important.[/accordion_item][/accordion][/vc_column][/vc_row]
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