CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2021-03-27 End Date: 2021-04-02 Saturday March 27, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 12 Wall Balls 15 Russian KBS 12 Box Jump with Step Down 12 Reverse Lunge rest 90-120s x 5 Sets B) Core Work: 10 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank ----- Sunday March 28, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 45s x 8 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @50-55% or 5 Sets @3111; Front Squat x 6-8; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @50-55% or 5 Sets 8-10 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x8-10; rest 60s Bent Over Dual DB Row @30X2; x8-10; rest 60s x 3 Sets ----- Monday March 29, 2021 Title: Week 4 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Close Grip Bench Press: @3111 x10-12; rest 60s B2) Bent Over DB Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 15 Minute Amrap 200m Jog 15 Ring Rows or 5 Strict Pull Ups *no bands allowed 15 Push Ups or 10 Offset Push Ups *switch hands at 5 60s Rest *switch your grip each time if doing strict pull ups; pronated, supinated, mixed/mixed ----- Tuesday March 30, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Front Squat - Catalyst: @3211; 3x8-10; rest 2 minutes between C) Single Leg Squat + Isometrics: 100 Yard Dual Arm Farmers Carry; rest 30s 20 Alternating Reverse Front Rack Lunges; rest 60s x 3 Sets ----- Wednesday March 31, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Single Arm Dumbbell Z Press: @30X1; x8-10; rest 30s B2) Dumbbell Pullover: @3110; x8-10; rest 30s B3) Barbell Bicep Curls: x6-8; rest 60s x 3 Sets C) Accessory + Single Modality: 10 Minute Amrap 25/15 calorie Row 12-15 Front Raises 12-15 Lateral Raises ----- Thursday April 1, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Deadlift: @3010; 10.8.6.4; rest 2 minutes between C) Bilateral Bending + Core: For Time 40.30.20.10 Single Arm Alternating DB Muscle Clean Abmat Sit Ups *after each set perform 30 Double Unders or 90 Single Unders 40/30 30/30 20/30 10/30 ----- Friday April 2, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Concentration Curls: x8-10; rest 30s B2) Dumbbell Seated Overhead Tricep Extension: x8-10; rest 30s x 4 Sets C1) Hammer Curl: x8-10; rest 30s C2) Bar Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 15 Minute Amrap 20 Prisoner Step Ups 200m Jog 25/20 cal Assault Bike 10 No Push Up Burpees  

Saturday March 20, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 12 Cal Assault Bike 12 Goblet squat 12 Walking Lunge 12 Air Squat 12 Reverse Lunges rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 21, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) Notes: We'll be challenging the weights from last week! B) tall box jump: EMOM x 8 Minutes x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between D) Clean and Jerk: Every 90s x 10 Sets x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 22, 2021 Title: Week 3 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 6 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 30s Plank March 30s Reverse Plank to Tabletop B1) Medium Grip Bench Press: @3111 x10-12; rest 60s B2) Three Point Dumbbell Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @2010; 12-15 Ring Rows @2010; 12-15 Push Ups 90s Rest ----- Tuesday March 23, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 60 Jump Rope Singles 10 Arms Overhead Reverse Lunge *alternating 12 Front Plank to Side Plank B) Back Squat: @3211; 3x10; rest 2 minutes between C) Single Leg Squat + Isometrics: Single Arm Dumbbell March x 20 Alternating *switch arms at 10; rest 30s @20X1; x15-20/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 24, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 6 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank KB Drag 10 Front Plank to Reverse Plank *pause 3 seconds in each position 10 Alternating Childs Pose T-spine rotation B) Ring Row: @3113; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @2010; x15-20; rest 60s C2) Dumbbell Pullover: @5110; x8-10; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 20 Single Arm DB or KB Push Press/side 20/15 Calorie Row rest 60s between sets ----- Thursday March 25, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 6 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 2 Sets 16 Alternating Active Straight Leg Raise 14 Toe Touch to Squat 30-45s Prisoner Superman Hold B) Deadlift: @5111; 10.8.6; rest 2 minutes C) Bilateral Bending + Isometrics: @4040; x6/side rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 26, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 6 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Barbell Bicep Curls: x8-10; rest 30s B2) Narrow Grip Tricep Push Ups: x8-10; rest 30s x 4 Sets C1) Zottman Curls: x8-10; rest 30s C2) Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 10 No Push Up Burpees 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike

Saturday March 13, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 10 Reverse Lunges 10 Wall Balls 10 Step Ups 10 Cal Assault Bike rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 14, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) tall box jump: EMOM x 8 Minutes x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between C) Clean and Jerk: EMOM x 10 Minutes x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 15, 2021 Title: Week 2 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @3010; 8-10 Ring Rows @3010; 8-10 Push Ups 90s Rest ----- Tuesday March 16, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 30s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 17, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15 Single Arm DB or KB Push Press/side 15/12 Calorie Row rest 60s between sets ----- Thursday March 18, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 6 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 2 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 19, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *neutral or pronated x8-10; rest 30s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 30s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike  

Workout Log: CFSB - Class Programming Start Date: 2021-03-06 End Date: 2021-03-12 Saturday March 6, 2021 Title: Saturday Warmup: For class: work on consistent round times Time Limits: A. 40... For those not comfortable sharing equipment; Bike instead of row A) MAP 10: 40 Minute Amrap for consistent round times 20/18 Calorie Row 10 No Push Up Burpees 200m Run 15 Russian Kettlebell Swings ----- Sunday March 7, 2021 Title: Sunday Warmup: We'll be working through a small Snatch/CJ Warm up - if you aren't at the place where maxing out makes sense you'll hit a. 8rm Front Squat 8rm Push Press A) Snatch: Work up to a 1rm B) Clean and Jerk: Work up to a 1rm ----- Monday March 8, 2021 Title: Week 1 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 7 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets @3010; 8-10 Push Ups @3010; 8-10 Ring Rows 2:30 Assault Bike; work on consistent RPM 90s Rest ----- Tuesday March 9, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 7 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish D. 5 Minutes For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 7 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 60s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets D) Front Plank on Elbows: Accumulate as much time as you can in a Front Plank, in 5 minutes. ----- Wednesday March 10, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 7 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15/12 Calorie Row 15 Single Arm DB or KB Push Press/side rest 60s between sets ----- Thursday March 11, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 7 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 3x20; rest 90s between sides ----- Friday March 12, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 7 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *pronated grip x8-10; rest 60s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 60s x 3 Sets D) Mixed Cyclical: 10 Minute Amrap 20/18 Cal Assault Bike 200m Run 30 Double Unders or 90 Single Unders