CrossFit South Bend

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A.

2 Rounds
60 second amrap
15 Unbroken Ball Slams
Max 10 Yard runs in time remaining

**Score is total shuttles

rest 3:00 between rounds

B.

5 Rounds
5 Burpees
50 Double Unders
5 Front Squats at 60-75% of 1rm

20 Minute cap

**Score is time

[Notes:]

A. Lactic Endurance Work – Find something that you can hit for 15 – it can still be challenging, but unbroken I’d like this at @ 85% effort – somewhat hard.

B. CP Battery Work – If you don’t have a 1rm we will find something heavy, we’ll be pulling from racks, also look for some logistical changes depending on the amount of people coming in – the concept will be the same.[/x_accordion_item][x_accordion_item title=”Sunday 7.10.16″ open=”false”]Sunday 7.10.16

A.

On a 20 minute running clock

Row

every 10 calories stop and perform

4 Turkish Get Ups alternating

B.

On a 20 minute running clock

Run

every 100 yards

15 Hollow Rocks + One handstand walk attempt (or wall walk)

[Notes:]

Blah blah blah – consistency and what not. think smooth, sweaty, and sustainable for this one. This is Aerobic Pacing Work @ 70% effort

No score, because if I put in a score…you’ll go harder than I want you to go. Be an adult and come in to do the work without obsessing over a score.

 

[/x_accordion_item][x_accordion_item title=”Monday 7.11.16″ open=”false”]Monday 7.11.16

A.

15-20 minutes to find

Deadlift 2×8 @ 31X1

rest 5:00 between 8’s

**Score is weight

B.

5 Rounds

20s of deficit push ups on 45# plate

rest 40s

20s of Russian Kettlebell swings AHAP

rest 40s

**score is total number of push ups and kb swings combined – note the KB weight too.

[Notes:]

A. Both sets of deadlifts should be heavy as fuck – take the time to warm up to a solid ass heavy 8, I want you to feel like you couldn’t hit another rep.

B. These push ups may not be applicable to all in class – my qualification is something that you can do for 20 seconds, but its hard as hell to do so -you really have to work for it. Same with the Kettlebell Swings – think of it as “As heavy as possible…for 20 unbroken seconds” I don’t care if you swing two 55’s, a dumbbell. Swing something that is challenging[/x_accordion_item][x_accordion_item title=”Tuesday 7.12.16″ open=”false”]Tuesday 7.12.16

A.

3 Rounds

8 Bulgarian Split Squats Left Leg @ 30X1

rest 30s

8 Bulgarian Split Squats Right Leg @ 30X1

rest 30s

8 Bent Over Rows @ 30X1

rest 30s

Max Weighted Pillar Hold

 

B.

3 Rounds

@ the top of a 3:30 mark

Sprint 100 Yards (50 out, 50 back) @ 90% effort

 

[Notes:]

A. Don’t mind if you build on the weights across the three sets if you don’t know where to start, but would like to see some heavy heavy 8s on the back end of this one. If you know where to go for it, hit 3 heavy sets of all of it.

Oh, don’t forget the back angle and the 1 second pause at the top of the row on the bent over rows.

If you can hold a pillar longer then 2 minutes – put a 45# plate on your hips – just be careful of the dismount.

B. Probably the best way to train this is…just to sprint, thats the only way we will get some progress out of this one. The coaches will make sure you are all prepped for the sprints.[/x_accordion_item][x_accordion_item title=”Wednesday 7.13.16″ open=”false”]Wednesday 7.13.16

A.

3 Rounds – 40s to perform @ 90% Hard effort

10 Unbroken Russian Kettlebell Swings

Max effort sprint in remaining time

rest 3:30 between rounds

**score – no score, just train the shit.

 

B.

3 Rounds

3 Minute amrap

10 Burpees

15 Sit Ups

20 Wall Balls

rest 3 minutes

**score is total reps

[Notes:]

A. not everything needs a score, coaches, don’t even put it on the board, just go and do the damn thing – go hard though and keep the kb swings unbroken. don’t sandbag either because its not going on the board.

B. Map 5 – Aerobic @ 80% effort- Pick a scaling that allows for something CLOSE to unbroken sets, it doesn’t have to be, but it should be close. minimal rest and consistent score from round to round.[/x_accordion_item][x_accordion_item title=”Thursday 7.14.16″ open=”false”]Thursday 7.14.16

A.

Back Squat 6.4.2 @ 22X1

rest 3-5 minutes between – during that time perform

10 Dumbbell Kelso Shrugs leg, 10 Dumbbell Kelso Shrugs Right

**Score back squat weights

 

B.

Every minute on the minute for 10 minutes

Odd minutes – 5-7 Unbroken Toes to Bar

Even minutes  – 2-3 High Box Jumps

**score…hmmmm, lets say your ttb scaling  – don’t care about your reps, and your box jump height.

[Notes:]

A. this should be a HEAVY 6, a HEAVY 4, and a HEAVY 2 – moving up in weight each time. In between keep the upper back work heavy but clean.

B.

This is meant to be performed to your own individual difficulty, so for the toes to bar…

TTB

If you can’t do toes to bar, perform straight legged kipping toes to bar as high as you can get them

If you can CRUSH toes to bar, perform 5-7 strict toes to bar

If you can do 5-7 and its challenging, do 5-7.

BOX JUMP

These are box jumps with a step down, these are meant to be high, and the fact that it should be so high you have to rest a little between reps.

 

[/x_accordion_item][x_accordion_item title=”Friday 7.15.16″ open=”false”]Friday 7.15.16

A.

Press 3x 9-12 @ 32X1

 

B.

On a running clock – with no exceptions

0-10 minute mark

find a hang power clean x 3

 

10-15 minute mark

rest and strip weight to 40-60% of max

 

15-23 minute mark

EMOM for 8 minutes

Hang Power Clean x 3 @ 40-60% of 3rm

[Notes:]

A. Keep to the tempo for these presses, its a lot of time under tension here.

B. There are no exceptions to the max or the 5 minute rest, if you aren’t done by the end of the 10 minute mark with the 3rm, you are done – if you are doing it AT the bell – it doesn’t count. If you aren’t ready by the time the 5 minute rest is up, the workout starts without you. Even if you are in the bathroom playing with your phone.[/x_accordion_item][x_accordion_item title=”Saturday 7.16.16 – NO CLASS – BEACH DAY” open=”false”]OOPS! I originally launched a workout on this day – its a Beach day! no classes today, all closed up.

Beach Day: July 16th – 10:00am @ Silver Beach – all classes closed at CFSB

Yep, we will be closed, and we will be meeting at the beach instead – playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available. I’ll be posting where we will be meeting if here at the gym and leaving and where we will be at the beach.[/x_accordion_item][x_accordion_item title=”Sunday 7.17.16″ open=”false”]Sunday 7.17.16

A.

45 Minute amrap

Teams of 2

Partner 1: Row 750m/600m @ 50% pace

Partner 2: amrap while partner is rowing of

4 Turkish Get Ups

8 No Push Up Burpee Box Jumps

16 Sit ups

[Note:]

More aerobic work – consistency is what I want![/x_accordion_item][x_accordion_item title=”Click me for new things” open=”false”]Wellness Wednesday – Timika’s story – eating healthy as a new mom

CrossFit Football Seminar Coming to CFSB! Click here for details

CFSB Forums – Have any loaded questions? click here to set yourself up on our forums

Some things going on – beach day, jorts day, highlander/strongman comp! click here for details

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