CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2020-08-29 End Date: 2020-09-04 Saturday August 29, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 3 Sets 90s Amrap 6 Burpees or No Push Up Burpees 12 Alternating KB/DB Snatch 90s Rest 90s Amrap 6 Single Arm Push Press/arm 30 Double Unders 90s Rest 90s to perform 100m Run Single Arm Box Step Up and Over in remaining time 90s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 30, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 40s Assault BIke 6:00 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 31, 2020 Title: Week 2 Intensity - Monday Status: pending Warmup: 10 Minute Amrap 50 Jump Rope Singles 5 Jump Squats 8 Prone Y 20 Alternating Down Dog Shoulder Taps 5 Plank Row/side *warm up in nature A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly WHITEBOARD: Score your push press B) Push Press: EVERY 2:30 x 5 Sets Set 1: 4-6 Set 2/3/6: 3-4 Set 5: 2-3 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: 1 Minute Max Reps Strict Pull Ups 1 Minute Rest x 4 Sets *break your reps up however you'd like during the minute. Modify so that quality is always high. D) Mixed Modal Aerobic Work: 5 Minute Amrap 8 Single Arm Manmakers Left Arm 8 Single Arm Manmakers Right Arm 50 Double Unders or 150 Singles 3 Minute Rest x 2 ----- Tuesday September 1, 2020 Title: Tuesday Warmup: 10 Minute Amrap 60s Assault Bike; build across sets in your pace 8 Russian KBS 10 Alternating Front to Side Plank 10 Air Squats A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x2-3 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: For Time - 12 minute cap 30.20.10 Assault Bike Calories Wall Balls rest 2 minutes between sets 30, rest, 20, rest, 10 done ----- Wednesday September 2, 2020 Title: Wednesday Warmup: 10 Minute Amrap 18 Alternating Quadruped Shoulder Taps 5 Curl to Press/side 5 Kang Squats 200M run A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Horizontal Pull / Push Superset: Every 2:00 x 4 Sets x6-8 Bent Over Barbell Row *tough directly into Max Set of Push Ups or Mods (see below) *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set *grip is changed, no tempo - get after it and make it tough C) Flexion / Extension Work @ high breathing rates: 12 Minute Amrap 15 Toes to Bar or 30 Abmat sit Ups 30 American KB Swings 800m Run ----- Thursday September 3, 2020 Title: Thursday Warmup: 9 Minute Amrap 5 Hang Muscle Clean w/Barbell 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders A) Notes: WHITBOARD SCORE - Split Squat Weight B) Front Rack Split Squat: 12 Minute Cap Work up to a heavy 8rm on each side @ 2011; you may take rest between legs when going for your attempt C) Doubles or Singles: For Time 8 Minute Cap for either Double Unders 10.20.30.40.50.40.30.20.10 Singles 10.20.30.40.50.60.50.40.30.20.10 These are unbroken sets If you trip, reset at the beginning of THAT set You MUST break your rhyhtm between sets Pick one or the other D) Get the work done: For Time; 7 minute cap 120 Walking Lunges ----- Friday September 4, 2020 Title: Friday Warmup: 5 Minutes at your chosen modality; build across your pace with each minute ending tough + take 8 minutes to build up to your press or landmine row *we can start people on different stations A) Notes: WHITEBOARD SCORE - Total Distance each time for the Single Modality Work B) Landmine Meadows Row: Every 2:30 Minutes x 4 Sets x 6-8/arm; tough C) Strict Press: Every 2:30 minutes x 4 Sets Press x 3-5 *tough D) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest E) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 2:00 Minutes Rest x 3 Sets Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week  

I checked the views on the last few weekly overviews - there were only a couple, so I'm cutting those out :) Workout Log: CFSB - Class Programming Start Date: 2020-08-22 End Date: 2020-08-28 Saturday August 22, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 5 Sets 1 Minute Amrap 5 Push Ups 10 Alternating KB/DB Snatch 1 Minute Rest 1 Minute to Perform 20s Double Unders 20s Max Burpees 20s Double Unders 1 Minute Rest 1 Minute to Perform 100m Run Max Box Jumps w/Step down in remaining time 1 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 23, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 35s Assault BIke 5:15 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 24, 2020 Title: Week 1 Intensity - Monday Status: pending Warmup: 8 Minute Amrap 10 Doubles or 30 Singles 20s Plank on Hands 2 Arms Only Inchworms 8 Supermans 20s Reverse Plank Bridge 5 No Push Up Burpees A) Notes: Rest has gone up Reps are going down Overall volume is dropping slightly B) Push Press: EVERY 2:30 x 5 Sets Set 1: 6-8 Set 2/3/6: 4-6 Set 5: 3-4 *use a rack if we can for this, half can do pull ups, half can do push press. *build in weight across the sets C) Vertical Pulling: EVERY 2:30 x 5 Sets x 3-6 *if strict pull ups are easy here - weight these *if you've been doing these banded, attempt to lower the band you have been using D) Mixed Modal Aerobic Work: 9 Minute Amrap 8 Single Arm Plank Row Left Arm *tough 8 Single Arm Plank Row Right Arm *tough 10 Burpees 40 Double Unders or 120 Singles ----- Tuesday August 25, 2020 Title: Tuesday Warmup: 12 Minute Amrap @ warm up pace 60s Assault Bike 8-10 Single Leg Glute Bridges/side 20s Forearm Plank 10 Prisoner Cyclist Squats A) Notes: Row can be subbed with limited equipment B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111 x3-4 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10 Minute Cap 15/12 Cal Assault Bike 15 Goblet Squats *tough but unbroken rest 30s x 3 Sets ----- Wednesday August 26, 2020 Title: Wednesday Warmup: 12 Minute Amrap 10 Alternating Quadruped Shoulder Taps 10s - 90 Degree Barbell Hold 200m Run A) Horizontal Pull / Push Superset: Every 75s x 5 Sets 1: Supinated Grip Bent Over Barbell Row @20X1; x4-6 2: Max Push Ups in sets of 2 OR *check other options for pressing below 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) I want these to be tough but consistent! B) Aerobic Work: 15 Minute Amrap 10 Toes to Bar or 25 Abmat sit Ups 20 Alternating DB or KB Snatch 600m Run ----- Thursday August 27, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Single Leg Squat: 4 Sets; 14 minute cap Dual DB or KB Rack Split Squat - x6-9/leg; rest 60s between legs C) Get the work done: For Time; 10 Minute Cap - break this up however you want 50 Walking Lunges 50 Wall Balls ----- Friday August 28, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 2 Minutes of your chosen modality :) 8 Single Arm Clean to Push Press A) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest B) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x6-9 Left Arm Minute 2: x6-9 Right Arm Minute 3: Rest C) Single Modality Aerobic Work: Choose One 5 Minute Max Run Bike Row 5 Minutes Rest x 3 Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week

https://www.loom.com/share/ce05d2e1caab41dcafffebdd404dcafe Workout Log: CFSB - Class Programming Start Date: 2020-08-15 End Date: 2020-08-21 Programming Saturday August 15, 2020 Title: Saturday Warmup: I'm coaching this..so I like to come up with the warm up one I see who is in class :) A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. B) Accumulation and Practice: 30 Minutes 30s to perform 6 Alternating KB/DB Snatch Max Push Ups in remaining time 30s Rest 30s to perform 5 Burpees Max Double Unders or Singles 30s Rest 30s to perform 6 Box Jumps with step down Run in remaining time 30s Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday August 16, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 30s Assault BIke 4:30 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday August 17, 2020 Title: Week 6(2) - Monday Warmup: 60s Jump Rope Singles 30s Reverse Plank x 3 Sets; each at the top of a 90s mark + 8 Minutes to Walk through Push Press Technique + Strict Pull Up dialing in A) Notes: Same volume but less rest here on B/C WHITEBOARD SCORE: Push press weight B) Push Press: EVERY 90s x 6 SETS x 6-8 C) Vertical Pulling: EVERY 90s x 6 SETS x 6-8 *if strict pull ups are easy here - weight these D) Mixed Modal Aerobic Work: 12 Minute Amrap 4 Single Arm Plank Row Left 4 DB Single Arm No Push Up Burpee Deadlift Left Arm 4 Single Arm Plank Row Right 4 DB Single Arm No Push Up Burpee Deadlift Right Arm 20 Double Unders or 60 Singles ----- Tuesday August 18, 2020 Title: Tuesday Warmup: EMOM x 4 Minutes 25s Elbow Plank Max Alternating Lateral Banded Steps in the remaining time *keep the band on the whole time + 6 Minute Amrap 5 Prisoner Good Mornings 5 Counterbalance Squats 5 Prisoner Kang Squats A) Notes: We are adding more volume to the DL here, it's a decent amount of volume so make sure it is beautiful before it is tough *WHITEBOARD SCORE: Deadlift weight, Goblet Squat weight (heaviest for both) B) Deadlift : EVERY 3 MINUTES x 5 SETS @3111 x5 *don't build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting: 10/8 Cal Assault Bike 12 Goblet Squats @20X1 rest 90-120s x 4 Sets ----- Wednesday August 19, 2020 Title: Wednesday Warmup: 7 Minute Amrap 100yard Jog *out the front, in the back 30s Prisoner Superman Hold 5 Arms Only inchworms + 3; continuous movement 5 Supinated bent row @30X2 3 Push Up Negatives at 5 down A) Notes: *the top position looked...like it could use some work across the board here on the supinated rows - so now you get 3 at the top! hold it in contact with your body WHITEBOARD SCORE: Bent Over Row Weight, Total Push Ups B) Horizontal Pull / Push Superset: EMOM x 5 Sets Minute 1: Supinated Grip Bent Over Barbell Row @30X3; x6-8 Minute 2: Max Push Ups in sets of 2-3 OR *check other options for pressing below Minute 3: Rest *if the push ups are too easy, perform ring push ups or Ring Dips - same format (in sets of 2-3) C) Aerobic Work: 15 Minute Amrap 5 Toes to Bar *see subs 5 Ball Slams 5 Toes to Bar 5 Ball Slams 300m Run *If you cannot perform kipping toes to bar, progress down in this fashion> 5 Tuck Up to V-ups > 10 Tuck Ups > 10 Abmat Sit Ups ----- Thursday August 20, 2020 Title: Thursday Warmup: Right into the skill work! A) Double Under in a Skill Format: 10 Minute Cap (for each format) Level 1: I'm working on singles 1 Minute of Singles 1 Minute of rest x 5 Sets Level 2: I don't have doubles, but I'm great at single unders 5 Attempts at a double under; rest 30-45s between Level 3: I have around 20-30 Doubles Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc... Level 4: I have 30-50 Double Unders 5.10.15.20.15.10.5; rest 90s perform the ladder and intentionally break between the noted sets. If you trip - perform that set again. If you cannot perform double unders or singles - assault bike 10 minutes at easy pace. B) Notes: Single Leg Squat Bend Muscle Endurance w/High Breathing Rate WHITEBOARD SCORE: Weight used for split squat and total time for C C) Single Leg Squat: 3 Sets; 14 minute cap Mixed Rack Front Foot Elevated Split Squat - x8-10/leg; rest 60s between legs *up on a 25" plate *if you cannot stay upright and touch your back leg to the ground, move back to a regular split squat D) Get the work done: For Time; 10 Minute Cap - break this up however you want 40 American KBS 40 Wall Balls 40 No Push Up Burpees ----- Friday August 21, 2020 Title: Friday Warmup: 10 Minute Amrap @ warm up pace 60s of your chosen modality :) 5 Curl to Press/arm 10 Reverse Snow Angels A) Notes: Vertical Push / Pull Work Single Modality Aerobic WHITEBOARD SCORE: Max distance on D and the implement you used :) B) Single Arm Seated Z-Press: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest C) Single Arm Upright Row: EMOM x 5 Sets Minute 1: x9-12 Left Arm Minute 2: x9-12 Right Arm Minute 3: Rest D) Single Modality Aerobic Work: Choose One 10 Minute Max Run Bike Row Measure meters on run, on bike, and on row Notes; attempt to pace slightly faster than last week