CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2020-12-28 End Date: 2021-01-03 Monday December 28, 2020 Title: Monday Warmup: Every 2 minutes x 5 Sets 8 American KBS 30s Assault Bike 3 Burpee Box Jumps *speed up each round, choose modifications that allow you to do so rd 1: easy rd2: easy rd3: moderate rd4: moderate rd5:tough A) Notes: Score floor press weight and total reps today B) Push - 15 Minutes to warm up and finish: Floor Press 3.3.3.3.3 or Floor Press 8.8.8.8.8 *choose 8's if you cannot hit your bodyweight for 3 reps *build slightly across sets C) Bend/Push Focused Conditioning: 15 Min Amrap 30 American KBS 20 Cal Assault Bike 10 Burpee Box Jumps *choose row for more advanced athletes *score ----- Tuesday December 29, 2020 Title: Tuesday Warmup: 10 Minute AMRAP 50 JR Singles 8 Empty Barbell RDL 10 Air Squats A) Pull - 15 minutes to warm up and finish: Bent Over Barbell Row @30X2; 5x8 *all sets tough - but honor the tempo B) Squat/Pull Focused Conditioning: x 7 Sets 60s to perform 5 Unbroken Strict Pull Ups Max Wall Balls in time remaining 60s Rest Mods: -if 5 strict pull ups is too easy perform 5 weighted pull ups -if 5 strict pull ups is too hard, perform 10 ring rows Notes transition with some hustle moving from pull ups to wall balls ----- Wednesday December 30, 2020 Title: Wednesday Warmup: Take a few moments to go over the moments, then perform some practice with the movements in rounds of increasing pace + 4 Reverse Lunges 4 Abmat Sit Ups 4 No Push Up Burpees 20s Assault Bike 4 Single Arm DB Power Clean 10 Doubles or 20 Singles x 3 Sets of practice work A) MAP 5: 3 Min Amrap 10 Reverse Lunges 10 Abmat Sit Ups 3 Minute Rest x 2 Sets directly into 3 Minute Amrap 10 No Push Up Burpees 10 Cal Assault Bike 3 Minute Rest x 2 Sets directly into 3 Min Amrap 10 Alternating Single Arm DB Power Clean 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets ----- Thursday December 31, 2020 REST DAY ----- Friday January 1, 2021 Happy New Year! ----- Saturday January 2, 2021 Title: Full Body A) Full Body: 4 Sets 8 Minutes to Perform 20 Wall Ball 15 Three Point DB Row/arm 20 Abmat sit Ups 20 Russian KBS 15 DB or KB Push Press x Side 20 Alternating Russian Twists rest remaining time ----- Sunday January 3, 2021 Title: Map 10 A)  Lets speed this up a little B) Map 10: 8 Sets 90s Jog 30s Transition 90s Row 30s Transition 90s Bike 30s Transition  

Workout Log: CFSB - Class Programming Start Date: 2020-12-21 End Date: 2020-12-27 Monday December 21, 2020 Title: Monday Warmup: 3 Minute Easy Assault Bike + EMOM x 4 Minutes 20s Bike 3 No Push Up Burpees *build in pace each set of bike - end at a tough pace + SKILL FOCUS 7-10 Minutes working on the basics - PVC or light bar Deadlift A) Notes: whiteboard: score deadlift or RDL weight, then score total reps for the amrap (along with the weight you floor pressed at) B) Bend - 15 Minutes to warm up and finish: Deadlift x 3.3.3.3.3 or Romanian Deadlift x 5.5.5.5.5 *build across sets C) 15 Min Amrap: 8 Floor Press 10 No Push Up Burpees Over Bar *lateral 20/16 Cal Assault Bike ----- Tuesday December 22, 2020 Title: Tuesday Warmup: 60s Jump Rope Singles 4 Alternating Spiderman with Vertical Reach *pause for about a 3 count in each position x 4 Sets + SKILL FOCUS 7-10 Minutes to work on the basics Air Squat A) Note: Whiteboard Score: score Back squat or goblet squat weight, then score total time or total reps performed for part C B) Squat - 15 Minutes to warm up and finish: Back Squat x 3.3.3.3.3 or Goblet Squat x10.10.10.10.10 *build across sets C) For Time - 12 Min Cap: 50 Calorie Row 50 Box Step Ups 50 Double Unders or 150 Singles 50 Box Step Ups ----- Wednesday December 23, 2020 Title: Wednesday - 12 Days of Xmas A) Option 1 - 40 minute cap: 10 Cal Bike 2 Deadlift 3 Push Ups 4 No Push Burpees 5 Abmat Sit Ups 6 DB Snatch 7 DB Goblet Squat 8 DB Three Point Row /side 9 Box Jumps 10 Russian KBS 11 DB Push Press/arm 120 Jump Rope Singles *choose weights and modifications that you can crush. *if you are moving fast enough, and your screen stays on - you may roll your calories up People will need a Bike Barbell Abmat DB -must be same weight across board Box KB Jump Rope B) Option 2 - 40 minute cap: 10 Cal Row 2 Hang Power Clean *at 55-65% of PP 3 Push Ups 4 Burpees 5 Toes to Bar 6 KB Snatch 7 KB Goblet Squat 8 Kipping Pull Ups 9 Box Jumps 10 Russian KBS 11 Push Press *same HPC weight 120 Double Unders *only choose this option if you can perform everything Rx People will need a Rower Barbell KB - same weight across the board Box Jump Rope *pick a spot near or under the pull up bar ----- Thursday December 24, 2020 REST DAY ----- Friday December 25, 2020 REST DAY Status: pending ----- Saturday December 26, 2020 Title: Full Body EMOM A) EMOM Full Body: Every 4 minutes x 32 Minutes Odd Rounds 4 Minutes to Perform 20 Wall Ball 20 Abmat sit Ups 15 Three Point DB Row/arm rest remaining time Even Rounds 4 Minutes to perform 20 Russian KBS 20 Alternating Russian Twists 15 DB or KB Push Press x Side rest remaining time ----- Sunday December 27, 2020 Title: Map 10 A) Technique: One more week or practice :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Monday December 14, 2020 Title: Monday A) Warm Up: 10 Min Amrap 12 Alternating Single Leg Cone Touch 3 Arms Only Inchworms 30 JR Singles 30s Assault Bike Notes *you don't need a cone, just imagine one there, lol - wherever you can keep a good back position to B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 4-5x3; rest 2 minutes between Option 2: Deadlift @3111; 4-5x3; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range of sets if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 30 Double Unders or 90 Singles 16 American KBS 16 Reverse Lunges rest 30s between sets *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday December 15, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap @3111; 5 Goblet Squats; moderate 5 Jump squats 10 Prone Alternating Scratch 10 Slow Dead Bug with single arm overthead reach B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 7.7.5.5.3; rest 90-120s between *score weight for the 3 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: 10 No Push Up Burpees @3111; 6-10 Strict Pull Ups x6-8 Left Arm Standing Arnold Press x6-8 Right Arm Standing Arnold Press rest 60s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 16, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee High Hang x 5-7 Sets Above Knee High Hang Muscle Clean Full Squat x 5-7 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 2 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) Bend + Push w/ Breathing: 7 Sets @ the top of a 2:00 mark Deadlift TNG x 5 Push Up or Ring Dips x 8-10 Assault Bike remaining time for calories *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your total calories - you may let the calories roll up each set ----- Thursday December 17, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee High Hang x 5-7 Sets Above Knee High Hang Muscle Snatch Overhead Squat x 5-7 Sets B) Aerobic: Group 1: 15 Min Amrap 30 Step Up and Over 15 Ball Slams 15 Abmat Sit Ups 5 Minute Transition between groups Group 2: 15 Min Amrap 20 Calorie Row 15 American KBS 30 Doubles or 90 Singles ----- Friday December 18, 2020 Title: Friday A) Warm Up - Gymnastics Core: 10 Min Amrap 10 Hollow Hold Scissor Kicks L/R=1 10 Superman Flutter Kicks L/R=1 10 Min Amrap 10 Alternating Wall Facing Shoulder Taps 10 L-sit flutter kicks *on bar L/R = 1 MODIFICATIONS Hollow 30-60s Hollow Hold Superman 30-60s Prisoner Superman Hold wall Facing ST 20 Alternating Box Shoulder taps 30-60s Box HS Hold Hanging Flutter 30-60s Tuck or L-sit Hold B) Front Rack Split Squat: *all tempo is now TNG - 3010 EMOM x 5 Sets M1: x5 Left Leg FRSS M2: x5; Right Leg FRSS *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight ----- Saturday December 19, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 16 min: 4 Sets 4 Minutes to Perform Wall Ball x 20-25 4 Alternating Turkish Get Up Three Point DB Row - Left Arm x 15 Three Point DB Row - Right Arm x 15 rest remaining time B) EMOM Bend / Push - 16 min: 4 Sets 4 Minutes to perform Russian KBS x 25 20-30s Side Plank/side Left Arm DB or KB Push Press x 15 Right Arm DB or KB Push Press x 15 rest remaining time ----- Sunday December 20, 2020 Title: Map 10 A) Technique: One more week or practice :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike  

Monday December 7, 2020 Title: Monday A) Warm Up: 10 Min Amrap 6 Alternating See Saw Walks - @3030 14 Forearm Plank with Posterior Pelvic Tilts 20 Alternating Superman *if you need balance assistance for a see saw walk - grab a PVC B) Bend - 15 Minute cap: Option 1: Romanian Deadlift @ 3111; 3-5x4-6; rest 2 minutes between Option 2: Deadlift @3111; 3-5x4-6; rest 2 minutes between *choose option 2 only if you have a beautiful position on an RDL *score weight on whiteboard *use the higher range if you could use some practice with the movements *you may build slightly across C) Mixed Modal Lower Body: 15 Min Amrap 15/12 Cal Bike 16 Reverse Lunges 30 Double Unders or 90 Singles 10/Side Single Arm KB Swing rest 1:1 *all sets "unbroken" so to speak here *score total # of rounds + reps on board ----- Tuesday December 8, 2020 Title: Tuesday A) Warm Up: 10 Min Amrap 6 Perfect Air Squats @3211 8 Jump Lunges 10 Prone Alternating Scratch 5 Arms Only Inchworms *pause 3 count on the out B) Double Leg Squat - 18 Min Cap: @3111; Back Squat 9.8.7.6.5; rest 90-120s between *score weight for the 5 on the whiteboard *you may build across sets C) Upper Body Push / Pull Vertical - 18 Min Amrap: @3111; 6-10 Strict Pull Ups x8-10 Left Arm Standing Arnold Press x8-10 Right Arm Standing Arnold Press 10 No Push Up Burpees rest 90-120s *all sets tough *no score for whiteboard *bands or ring rows are okay - you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom ----- Wednesday December 9, 2020 Title: Wednesday A) Warm Up - Clean - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee x 3-5 Sets Below the Knee Above the Knee High Hang x 3-5 Sets Above Knee High Hang Muscle Clean x 3-5 Sets High Hang Muscle Clean Full Squat x 3-5 Sets B) Skill: 10 Minutes Practicing / Working up in the complex 1 Push Press 3 Push Jerk *the press has been removed - more push jerks - should allow some slightly heavier loading. C) Bend + Push w/ Breathing: 5 Sets @ the top of a 2:30 mark Deadlift TNG x 5 Push Up or Ring Dips x 8-10 Assault Bike remaining time for calories *ranges are unbroken *they are also - "pretty," - choose a weight/movement modification that looks mechanically sound *score your total calories - you may let the calories roll up each set ----- Thursday December 10, 2020 Title: Thursday A) Warm Up - Snatch - Position: Take 10 minutes to work on moving from position to position from the ground up. Remember, the positions themselves are important, so I'd like to see some 3-5 second pauses each position - but more focus on watching the bar path this time. Start Position Below the Knee Above the knee x 3-5 Sets Below the Knee Above the Knee High Hang x 3-5 Sets Above Knee High Hang Muscle Snatch x 3-5 Sets High Hang Muscle Snatch Overhead squat x 3-5 Sets B) Aerobic: Group 1: 15 Min Amrap 30 Step Ups 30 American KBS 45 Doubles or 150 Singles 5 Minute Transition between groups Group 2: 15 Min Amrap 50 Calorie Row 25 Abmat Sit Ups 25 Ball Slams ----- Friday December 11, 2020 Title: Friday A) Warm Up - Gymnastics Core: Group 1: 10 Min Amrap 20-30s Hollow Hold, 10 Hollow Rocks, or 5 Inchworms to Hollow Hold *pause 3 seconds on the out 20-30s Superman Hold, Weighted Superman Hold, or 10 Arch Rocks Group 2: 10 Min Amrap 20-30s Active Hang or 10 Hanging Hip Taps 30-45s Box HS Hold or Wall Facing HS Hold B) Front Rack Split Squat: 18 Min Cap 5 Sets @3111; x6-8 Left Leg FRSS; rest 60s @3111; x6-8; Right Leg FRSS; rest 60s *if you cannot confidently hold a barbell in the front rack position - choose a goblet position *score SS Weight ----- Saturday December 12, 2020 Title: Full Body EMOM A) EMOM Squat / Pull - 16 min: 4 Sets; EMOM style M1; Wall Ball x 15-20 M2; 4 Alternating Turkish Get Up M3; Left Arm Three Point Landmine Row x 15-20 M4; Right Arm Three Point Landmine Row x 15-20 B) EMOM Bend / Push - 16 min: 4 Sets; EMOM style M1; Russian KBS x 15-20 M2; Left Arm DB or KB Push Press x 15-20 M3; Right Arm DB or KB Push Press x 15-20 M4; 10-20s Side Plank/side ----- Sunday December 13, 2020 Title: Map 10 Status: pending A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class - I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it's what the market just expects. If you have to head out early - just cut it at 3 sets :) B) Map 10: 4 Sets 5 Minute Jog 5 Minute Row 5 Minute Bike