CrossFit South Bend

Start Date: 2020-09-26 End Date: 2020-10-02 Saturday September 26, 2020 Title: Saturday Warmup: 10 Minute Amrap; warm up pace 5 Prisoner Kang Squats 60s Assault BIke 12 Alternating Step Ups 30 JR Singles or 10 Double Unders A) Grind Work: 3 Sets; 7 Minute Amrap 45 Russian KBS 50 Double Unders or 150 Singles 30 Box Jumps w/SD 400m Assault Bike 5 Minute Rest between sets Notes: Choose a tough weight for the KB, this is meant to be somewhat grindy ----- Sunday September 27, 2020 Title: Sunday A) Mixed Cyclical w/Isometrics Aerobic Work : 40 Minute Amrap 1200m Bike 30s Forearm Plank 400m Run 30yard OH DB or KB Carry/arm ----- Monday September 28, 2020 Title: Week 3 Monday Warmup: 6 Minute Amrap 10 Alternating Front to Side Plank 20s Isometric Split Squat Hold/leg 10 Alternating Active Straight Leg Raise A) Notes / Whiteboard Scoring: We are dropping the tempo on some of this work, and picking up the reps! Score your weight for the RFESS and Three Point Row B) SA Pull / SL Squat - 24 Minutes: Every 2 Min x 3 Sets 1. Three Point DB Row L Arm x15-20 2. Rear Foot Elevated Split Squat L Leg x15-20 3. Three Point DB Row R Arm x15-20 4. Rear Foot Elevated Split Squat R Leg x15-20 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge C) Core / Pull / SL Squat Accessory: 10 Minute Amrap 10 Barbell Curls 20 Reverse Lunges 30 Abmat Sit Ups *continuous movement with very little breaking, choose weights that allow for that ----- Tuesday September 29, 2020 Title: Tuesday Warmup: Move right into the Aerobic Work A) Note / Whiteboard Scoring: Not a huge amount of adjustments here, note the lack of tempo in the LM Press and increased rest as a chance to load slightly heavier. B) FB Mixed Modal Aerobic Work - Sustainable: 15 Min Amrap 3 Push Ups 5 Air Squats 7 Russian KBS 20s Reverse Plank Bridge 10 Cal Bike or Row *the modifications you choose should be something you can hold for a 45 minute amrap. focus on quality and sustainability here. You should feel as though you are PRIMED UP for the next piece, not exhausted moving into it. C) DL Bend + Glute Superset - 12 Min: Every 2 Min x 3 Sets 1. Dumbbell RDL x15-20 2. 20 Alternating Lateral Banded Walk (in place marching back and forth) D) SA Push - 12 Min: Every 2 minutes x 3 Sets 1. Single Arm Landmine Press L Arm x15-20 2. Single Arm Landmine Press R Arm x15-20 ----- Wednesday September 30, 2020 Title: Wednesday Warmup: Get right into it today A) Notes / Whiteboard Scoring: Class: No score, get in and move You may start on a different modality B) Map 10: 12 Min Amrap 15/12 Cal Bike 20s Side Plank/side 2 min rest 12 Min Amrap 5 No Push Up burpees 50 yard Farmers Walk 2 min rest 12 Min Amrap 30 Doubles or 90 Singles 20 Alternating Box Step Ups ----- Thursday October 1, 2020 Title: Thursday Warmup: 12 Min Amrap 10 Goblet Good Mornings *keep this attached to your chest 10 Beautiful Air Squats 20s Quadruped Plank + 5 Minute Foam Roll - all over A) Notes / Whiteboard Score: Class: Score last pendlay row and back squat weight B) Pendlay Row: Every 2:30 20.15.12.10.8 *build across sets C) Back Squat : Every 2:30 15.12.10.8.8 *build across sets ----- Friday October 2, 2020 Title: Friday Warmup: 7 Min Amrap 10 KB Good Mornings *on back this time 10 Prone Y 10 Drop Squats *into quarter squat A) Notes / Whiteboard Score: Class: Score Floor press and bend work weight B) Glute Bridge Barbell Floor Press: Every 2:30 20.15.12.10 Build across sets C) Bend Work: Every 2:30 x 4 Sets TNG Power Clean x4.4; rest 20s between clusters PC x 4.4; cluster set - rest 20s between Hang Muscle Clean x 10 RDL x 10 D) Push w/High Breathing Rate: 12 Min Amrap 10 UB Push Press 15 UB Russian KBS 300m Run rest 60s between  

Workout Log: CFSB - Class Programming Start Date: 2020-09-19 End Date: 2020-09-25 Saturday September 19, 2020 Title: Saturday Warmup: 3 minute Row; increase pace slightly each minute + 3 Minute Bike; increase pace slightly each minute + Find your Farmers walk weight. which should be TOUGH *DB or KB is fine A) Grind Work: 4 Sets 50 Yard Farmers Walk *tough 400m Bike 50 Yard Farmers Walk *tough 400 Bike 50 Yard Farmers Walk *tough 5 minutes rest Notes: Timing this out at a leisurely pace, should take no more than 4:30 a round, the coach should note that if it takes longer - adjust the weight on the walks and the volume on the row/bike ----- Sunday September 20, 2020 Title: Sunday A) Mixed Modal Aerobic Work Option 1: 40 Minute Amrap 1k Bike 12 Prisoner Walking Lunges 5 Arms Only Inchworms 80m Dual KB Front Rack Carry 50 Jump Rope Singles 20 Step Ups 10 No Push Up Burpees B) Mixed Modal Aerobic Work Option 2: 40 Minute Amrap 1k Bike 20 Prisoner Walking Lunges 2 Wall Walks 80m Dual KB Front Rack Carry 100 Jump Rope Singles, every 25 stop and perform 3 burpees 20 Step Ups ----- Monday September 21, 2020 Title: Week 2 Monday Warmup: 10 Minute Amrap 45s/side Quick Passes Foam Rolling Hip Area 5 Side Plank Clamshells/side 10 Alternating Windshield Wipers A) Notes: The volume has went up for the strength work this week! shoot for the high end of the rep ranges! Class: Score your DB row and Split Squat weight B) SA Pull / SL Squat - 24 Minutes: Every 90s x 4 Sets 1. Three Point DB Row L Arm @30X2; x10-12 2. Rear Foot Elevated Split Squat L Leg @3030; x10-12 3. Three Point DB Row R Arm @30X2; x10-12 4. Rear Foot Elevated Split Squat R Leg @3030; x10-12 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge C) Core / Pull / SL Squat Accessory - 15 Minutes: 4 Sets; max reps at each 30s Abmat Sit Ups 15s Rest 30s Single Arm Ring Row Left Arm 15s Rest 30s Single Arm Right Row Right Arm 15s Rest 30s Goblet Reverse Lunges 15s Rest 30s Forearm Plank 15s Rest ----- Tuesday September 22, 2020 Title: Tuesday Warmup: 10 Min Amrap; for quality 10 Prone T 5 Toes Elevated Jefferson Curls *on 25# plate 12 Alternating Deadbug with Overhead Reach A) Note: Class: Score your DB RDL and SA Landmine Press weight B) DL Bend / Core - 12 minutes: Every 90s x 4 Sets 1. Dumbbell RDL @ 3111; x10-12 2.Alternating Front to Side Plank *pause 1 count in each position x 12-14 C) SA Push - 12 minutes: Every 90s x 4 Sets 1. Single Arm Landmine Press L Arm @31X1; x10-12 2. Single Arm Landmine Press R Arm @31X1; x10-12 D) 10 Minute Amrap: 30 Alternating Quadruped Shoulder Taps 30 Russian Kettlebell Swings Notes *choose a tough weight for the russian KBS, I don't expect you to straight set them ----- Wednesday September 23, 2020 Title: Wednesday Warmup: Get right into it with part A! A) Notes: Class: No score, get in and move B) Mixed Cyclical - 41 Minutes: 3 Sets 2:30 Bike 1:00 Rest 2:30 Amrap; 30 Jump Rope Singles + 5 No Push Up Burpees 1 minute rest 2:30 Row 1:00 Rest 2:30 Amrap; 100yard Run + 10 Box Step Ups 1:00 Rest Notes: you may start on different things C) Core / Glute - 8 Minute Amrap: 20-30s Weighted Plank Weighted Glute Bridge; x12-15 *use a barbell or DB in the weighted GB *no tempo - just control it now *load heavier on the weighted plank ----- Thursday September 24, 2020 Title: Thursday Warmup: 10 Minute 20 Alternating Steps Lateral Banded Walk *in place 10 Box Jumps w/Step Down 10 Prisoner Good Morning 10 Scap Push Ups A) Notes: Class: Score pendlay row and back squat weight B) Pendlay Row: Every 2:00 x 4 Sets x15-20 Reps C) Back Squat : Every 2:00 x 4 Sets x10-12 D) SA Pull / Squat Accessory: 9 Minute Amrap 8 SA UB KB Cleans/arm 8 Single Arm KB Front Rack Reverse Lunges/arm 30 Double Unders rest 30s *keep the same side/leg lunging backward that you have the KB racked in. 90 Singles for 30 doubles ----- Friday September 25, 2020 Title: Friday Warmup: 6 Minute Amrap 10 Alternating Active Straight Leg Raise 5 Jefferson Curls 6 Prone Y + In regards to the Power Clean: Take a moment to align the best movements to members. Keep it to something you can EXPRESS today, something you KNOW. A) Notes: Class: Score Floor press and bend work weight B) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets x15-20 Reps C) Bend Work: Every 2:00 x 4 Sets x5 TNG Power Clean *okay this time, straight Power Clean from the floor or any modification below PC x 5 Hang Muscle Clean x 8 RDL x 8 D) Push w/High Breathing Rate: 5 Sets for times; 14 Minute Cap 15 UB Push Press 300m Run rest 60s between    

Workout Log: CFSB - Class Programming Start Date: 2020-09-12 End Date: 2020-09-18 Saturday September 12, 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) Accumulation and Practice: 3 Sets 3 Minute Amrap 10 Burpees or No Push Up Burpees 10 Single Arm Box Step Up and Over 3 Minute Rest 3 Minute Amrap 100m Run 20 Alternating DB/KB Snatch 3 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? ----- Sunday September 13, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 50s Assault BIke @ moderate 7:30 Rest 55s Assault Bike @ moderate 8:15 Rest 60s @ 100% Max Effort ----- Monday September 14, 2020 Title: Monday Warmup: 10 Minute Amrap 45s/side Quick Passes Foam Rolling Hip Area 5 Side Plank Clamshells/side 10 Alternating Windshield Wipers A) SA Pull / SL Squat - 24 Minutes: Every 90s x 4 Sets 1. Three Point DB Row L Arm @30X2; x8-10 2. Rear Foot Elevated Split Squat L Leg @3030; x8-10 3. Three Point DB Row R Arm @30X2; x8-10 4. Rear Foot Elevated Split Squat R Leg @3030; x8-10 Notes: Example Modifications *DB RFESS, Unloaded RFESS, DB Split Squat, Unloaded Split Squat, DB Single Leg Glute Bridge, Unloaded Single Leg Glute Bridge B) Core / Pull / SL Squat Accessory - 9 Minutes: 4 Sets; max reps at each 45s Single Leg V-Up - Med Ball / Alternating 45s Reverse Lunges 45s Reverse Plank Bridge C) Notes: Score your DB row and Split Squat weight ----- Tuesday September 15, 2020 Title: Tuesday Warmup: 10 Min Amrap; for quality 10 Prone T 5 Toes Elevated Jefferson Curls *on 25# plate 12 Alternating Deadbug with Overhead Reach A) DL Bend / Core - 12 minutes: Every 90s x 4 Sets 1. Dumbbell RDL @ 3111; x8-10 2.Alternating Front to Side Plank *pause 1 count in each position x 8-10 B) SA Push - 12 minutes: Every 90s x 4 Sets 1. Single Arm Landmine Press L Arm @31X1; x8-10 2. Single Arm Landmine Press R Arm @31X1; x8-10 C) 9 Minute Amrap: 12' Quadruped Crawl Forward 12' Reverse Bear Crawl Backward 12' Quadruped Crawl Forward 12' Reverse Bear Crawl Backward 15 American KBS Notes the bear crawls are hips down, back and forth in your box D) Note: Score your DB RDL and SA Landmine Press weight ----- Wednesday September 16, 2020 Title: Wednesday Warmup: Get right into it with part A! A) Mixed Cyclical - 31:30 Minutes: 3 Sets 2:30 Bike 1:00 Rest 2:30 Row 1:00 Rest 2:30 Amrap; 100yard Run + 10 Box Step Ups 1:00 Rest Notes: you may start on different things B) Core / Glute - 15 minute: Every 90s x 5 Sets 1. 30-60s Weighted Plank 2. Weighted Glute Bridge @20X1; x8-10 *use a barbell or DB in the weighted GB C) Notes: Score your weighted glute bridge ----- Thursday September 17, 2020 Title: Thursday Warmup: 10 Minute 20 Alternating Steps Lateral Banded Walk *in place 10 Box Jumps w/Step Down 10 Prisoner Good Morning 10 Scap Push Ups A) Pendlay Row: Every 2:00 x 4 Sets x12-15 Reps B) Back Squat : Every 2:00 x 4 Sets x8-10 C) SA Pull / Squat Accessory: 15 Minute Amrap 10 SA UB KB Cleans/arm 16 UB Barbell Front Rack Reverse Lunges 45 Double Unders rest 60-90s ----- Friday September 18, 2020 Title: Friday Warmup: 10 Minute Amrap 12 Alternating Active Straight Leg Raise 5 Slow Jefferson Curl on Wall 8 Prone Y 8 Prone T 10 American KBS A) Glute Bridge Barbell Floor Press: Every 2:00 x 4 Sets x12-15 Reps B) Bend Work: Every 2:00 x 4 Sets x5 TNG Power Clean *above knee PC, Muscle Clean, or RDL C) Push w/High Breathing Rate: 5 Sets for times; 12 Minute Cap 10 UB Push Press 200m Run rest 60s between  

Workout Log: CFSB - Class Programming Start Date: 2020-09-05 End Date: 2020-09-11 Saturday September 5, 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) Accumulation and Practice: 4 Sets 2 Minute Amrap 10 Burpees or No Push Up Burpees 16 Alternating KB/DB Snatch Max Double Unders in remaining time 2 Minute Rest 2 Minute Amrap 100m Run 15 Push Press Single Arm Box Step Up and Over in remaining time 2 Minute Rest Whiteboard score - Yes / No; were you able to stay consistent? B) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation. ----- Sunday September 6, 2020 Title: Sunday A) Notes: We are going to introduct a little skill work today along with Lactic Power Work B) Snatch Skill Work - Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions C) Lactic Power Work: 45s Assault BIke 6:45 Rest x 3 Sets Effort % are @ 90% if you are trained, 100% if you are newer to this ----- Monday September 7, 2020 CLOSED - Labor Day ----- Tuesday September 8, 2020 Title: Week 3 Intensity - Tuesday Warmup: 7 Minute Amrap 30 Jump Rope Singles 5 Air Squats 5 Jump Squats 30s Reverse Plank Bridge 8 Tabletop Glute Bridges A) Notes: WHITEBOARD: Score your push press B) Push Press - 10 minutes: EVERY 2:30 x 4 Sets Set 1: 3-4 Set 2/3: 2-3 Set 4: 1 *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 - 10 Minutes: 30s Max Reps Pull Ups 30s Rest x 3 Sets rest 4 minutes 30s Max Reps Pull Ups 30s Rest x 3 Sets *These don't have to be unbroken - but they should be pretty. *You can sub banded *but I want you to pause for a 1 count at the top and bottom with a band *or you can sub ring rows D) Mixed Modal Aerobic Work - 13 Minutes: 30s Left Arm Push Up + Renegade Row 30s Right Arm Push Up + Renegade Row 30s Double Unders 30s Left Arm Squat Clean Thruster 30s Right Arm Squat Clean Thruster 30s Double Unders rest 2 minutes x 3 Sets; increase your pace from the first to the second set ----- Wednesday September 9, 2020 Title: Wednesday Warmup: 7 Minute Amrap 60s Assault Bike 20s Bottom Squat Hold 20s Prisoner Superman Hold + 7 Minutes Talking About what a perfect deadlift and wall ball is + 4 Sets - 7 Minute Cap 8 Perfect Deadlifts with just the bar 8 Perfect Wall Balls *warm up weight A) Notes: Row can be subbed with limited equipment WHITEBOARD SCORE: DL Weight B) Deadlift - 12 Minutes: EVERY 3 MINUTES x 4 SETS @2111 3.2.2.1 build across the sets, first set is 3, next set is 2, next set is 2, last set is 1 (leave a tiny bit in the tank for today's single) *make sure this deadlift is beautiful before It's tough *if you cannot perform them pretty in the range, perform and RDL C) Non-Complimentary Squatting - 10 Minute Amrap: For Time - 10 Minute Cap 40/35 Cal Assault Bike 20 Deadlifts @ 30-40% of today's single 40 Wall Balls 20 Deadlifts @ 30-40% of today's single *if you weren't able to perform perfect wall balls, perform a goblet squat or air squat ----- Thursday September 10, 2020 Title: Thursday Warmup: 8 Minute Amrap 100m Jog 8 Prisoner Kang Squats 12 Alternating Plank Shoulder Taps + get into warming up for the aerobic work! A) Notes: WHITEBOARD SCORE: Rounds + reps for AMRAP B) Aerobic Horizontal Pull / Push Superset: 15 Minute Amrap 5 Tough Bent Over Barbell Rows 10 Push Ups (or mod) 200m Run *if the push ups are too easy, perform ring push ups or Ring Dips - at least 6+ on your first set C) Flexion / Extension Work @ high breathing rates: 15 Minute Amrap 5 Toes to Bar or 10 Abmat sit Ups 10 American KB Swings 200m Run ----- Friday September 11, 2020 Title: Friday Warmup: 9 Minute Amrap 60s Assault Bike 20s/side isometric split squat hold 30 Jump Rope Singles or 10 double unders 8 Alternating Active Straight Leg Raise A) Notes: WHITEBOARD SCORE - Split Squat Weight B) Rear Foot Elevated 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) For Reps - 12 Minutes: 3 Minute Max Calorie Row 2 Minute Max Walking Lunges 1 Minute Max Double Unders 3 Minute Max Cal Assault BIke 2 Minute Max Walking Lunges 1 Minute Max Double Unders D) 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