CrossFit South Bend

Saturday January 30, 2021 Title: MAP 10 Status: pending A) MAP 10: 45 Min Amrap 20 Cal Assault Bike 16 Alternating Pike Shoulder Taps 50 JR Singles 20s/arm Mixed Rack Overhead HOLD (not carry) 12 Kettlebell Good Mornings ----- Sunday January 31, 2021 Title: Saturday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 1, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 2.2.2.2.2 or Deadlift 3.3.3.3.3 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 10 Minute Amrap 6 Burpee Box Jumps 8 Push Press; moderate 12 Alternating DB Snatches *light/smooth weight *if you don't have solid push ups, choose a No Push Up Burpee ----- Tuesday February 2, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 3.3.3.3.3 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 16 Reverse Lunges in place or Goblet Reverse Lunge 30 Double Unders rest 30s ----- Wednesday February 3, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 3 Minute Assault Bike 2 Minute Rest x 3 Sets 3 Minute Row 2 Minute Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with ----- Thursday February 4, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 3.3.3.3.3 *build slightly across sets C) Bend Focused Accumulation: 10 Minute Amrap 8 TNG Deadlifts; moderate 12 Abmat Sit Ups 8 Box Jumps with Step Down ----- Friday February 5, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 75s x 8 Sets Supinated Grip Bent Over Row x 3; keep all tough but pretty C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 2k Bike directly into 4 Sets 8 Three Point Rows/arm 12 Goblet Squats *choose weights that are tough but unbroken -----  

Friday January 15, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5 *build slightly across sets C) Pull + Squat Accumulation: EMOM x 4 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down ----- Saturday January 16, 2021 Title: Full Body Chipper A) Full Body Chipper Work: 4 Sets For time 20 Wall Ball 20 Russian KBS 10/side KB Clean to Push Press 20 Abmat sit Ups ----- Sunday January 17, 2021 Title: Map 10 A) Notes: Lets speed this up a little B) Map 10: 10 Sets 30s Jog 30s Rest + rest 5 minutes after last set + 10 Sets 30s Row 30s Rest + rest 5 minutes after last set + 10 Sets 30s Bike 30s Rest ----- Monday January 18, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 10 Minute Amrap 5 Push Press; moderate 5 Burpees over Bar 10.20.30... American KBS *for this workout, every round you complete, increase your KBS number by 10 ----- Tuesday January 19, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 16 Reverse Lunges in place or Goblet Reverse Lunge rest 30s ----- Wednesday January 20, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 6 Minute Amrap 10 No Push Up Burpees 10 Alternating Single Arm DB Power Clean 10 Cal Assault Bike rest 6 minutes x 2 Sets + 6 Min Amrap 10 Air Squats 10 Abmat Sit Ups 30 Double Unders or Singes rest 6 minutes x 2 Sets ----- Thursday January 21, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5 *build slightly across sets C) Bend Focused Accumulation: 8 Minute Amrap 8 TNG Deadlifts; moderate 12 Box Jumps with Step Down ----- Friday January 22, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets Supinated Grip Bent Over Row x 5; keep all tough but pretty C) Squat Focused Accumulation: 4-5 Sets - 12 Minute Cap 10 Goblet Squats *tough 10 Box Step Up and Over *use a single KB or DB - hold it however you'd like rest 60s

Workout Log: CFSB - Class Programming Start Date: 2021-01-09 End Date: 2021-01-15 Saturday January 9, 2021 Title: Full Body Chipper A) Full Body Chipper Work: 4 Sets 6 Minutes to Perform 20 Wall Ball 20 Russian KBS 10/side KB Clean to Push Press 20 Abmat sit Ups ----- Sunday January 10, 2021 Title: Map 10 A) Notes: Lets speed this up a little B) Map 10: 10 Sets 60s Jog 30s Transition 60s Row 30s Transition 60s Bike 30s Transition ----- Monday January 11, 2021 Title: Monday Warmup: Whiteboard Score -Heaviest Floor Press -Total Reps C A) Warm Up: Take a few moments to cover the movements below, then perform + 4 Sets, increasing in pace - 7 min cap 6 Alternating DB Muscle Snatch 4 Quality Burpees 6 Box Step Up and Overs with same DB rest 30s between B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press 5x8-12 *keep these sets moderate to tough in the range C) Bend + Push Accumulation: 12 Min Amrap 8 Hand Release Burpees 8 Box Step Up and Overs w/DB Snatch Weight 16 Single Arm Dumbbell Muscle Snatch *use a single DB for the step up and over, hold it however you'd like *choose weights you can move continuously with ----- Tuesday January 12, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: Max Sets in 12 minutes of Max Reps Strict Pull Ups; rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL) *banded pull ups are okay for this one C) Squat + Pull Accumulation: 15 Minute Cap 10 Thrusters rest 30s 8-10 Three Point Rows/arm rest 60s x 4 Sets *these ranges are unbroken ----- Wednesday January 13, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5 - Aerobic Work: 3 Min Amrap 10 Alternating Single Arm DB Power Clean 10 Reverse Lunges 3 Minute Rest x 2 Sets + 3 Minute Amrap 10 No Push Up Burpees 10 Abmat Sit Ups 3 Minute Rest x 2 Sets + directly into + 3 Min Amrap 10 Cal Assault Bike 30 Double Unders or 60 Singles 3 Minute Rest x 2 Sets ----- Thursday January 14, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Time A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: Power Snatch 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: For Time - 9 Min Cap 10.9.8.7.6.5.4.3.2.1 Push Press; light to moderate weight, all unbroken Russian Kettlebell Swing; tough weight ----- Friday January 15, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5 *build slightly across sets C) Pull + Squat Accumulation: EMOM x 4 Sets Minute 1: 10 Dead Bug Pullovers Minute 2: 10-12 Barbell Curls Minute 3: 8-10 Box Jumps with Step Down  

Workout Log: CFSB - Class Programming Start Date: 2021-01-04 End Date: 2021-01-08 Monday January 4, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: 9 Min Amrap; increase pace every 3 minutes - end moderate 10 Cal Assault Bike; let the cals roll up 3 No Push Up Burpees Over Bar 5 American KBS 8 Abmat Sit Ups + After this take a moment to warm up the power clean patterns B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 3.3.3.3.3 or Deadlift 5.5.5.5.5 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused Accumulation - 9 Minute Cap: 4 Sets for time - 9 Minute Cap 5 Push Press; moderate 15 American KBS 5 Burpees over Bar ----- Tuesday January 5, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 UB Strict Pull Ups 15 Cal Assault Bike; you may roll up the calories rest 60s ----- Wednesday January 6, 2021 Title: Wednesday Warmup: Whiteboard Score No score, although you should have tracked last week and should be able to dial this in a bit more - we want consistency here! We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: 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 + 3 Min Amrap 10 Reverse Lunges 10 Abmat Sit Ups 3 Minute Rest x 2 Sets ----- Thursday January 7, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: 9 Min Amrap 2/side Turkish Get Ups 10 Doubles or 30 Singles 30s Plank on hands + After this take a moment to practice TNG Deadlifts with a light weight B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5 *build slightly across sets C) Bend Focused Accumulation: 5 Sets; 8 Minute Cap 8 TNG Deadlifts; moderate 30 Double Unders or 90 Singles ----- Friday January 8, 2021 Title: Friday Warmup: Whiteboard Score -bent over row weight -Goblet squat weight A) Warm Up: 9 Minute Amrap 8 Goblet Good Mornings 4 Split Squats/side *unweighted 20s Side Plank Hold/side B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets Supinated Grip Bent Over Row x 5; keep all tough but pretty C) Squat Focused Accumulation: 4-5 Sets - 12 Minute Cap 10 Goblet Squats *tough 10 Box Step Up and Over *no weight rest 60s