CrossFit South Bend

Saturday May 1, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15 Wall Balls 10 No Push Up Burpees 16 Dumbbell Snatches 15/12 Cal Assault Bike rest 30s between sets x 4 Sets; all sets same time *Non sharing - Run *ordering change and rest drop! C) Core Work: 10 Minute Amrap 20 Yard Farmers Carry - Dual KB or DB 15-20 Tuck Ups or V-ups 10 Alternating Hanging Hip Tap *hip taps can be modified or a 10-20s Active hang can be subbed ----- Sunday May 2, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Broad Jump: Every 30s x 8 Sets x 1 B) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch 2x1 @65-70% 1x1 @ 75-80% 1x1 @ 85-90% 1x1 @90-95% x 2 Sets (wave load) OR 6 Sets @3111; Front Squat x 2; rest 90s between C) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk 2x1 @65-70% 1x1 @ 75-80% 1x1 @ 85-90% 1x1 @90-95% x 2 Sets (wave load) or 6 Sets 2 Push Press; rest 90s between ----- Monday May 3, 2021 Title: Week 9 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x3.2.2.1; rest 60s *work up to a heavy single across the sets B2) Bent Over DB Row: @controlled - x5; rest 60s x 4 Sets C) Mixed Modal - UB Focused: 12 Minute Amrap 400m Run 8 Burpees w OH Clap 10 Alternating DB Hang Muscle Clean ----- Tuesday May 4, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3.2.2.1; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual KB Front Rack Carry; rest 60s 5 Heavy Split Squats/side; rest 60s x 5 Sets ----- Wednesday May 5, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Seated Dumbbell Press: x5.5.5.5; rest 60s B2) Bent Over Barbell Row: x5.5.5.5 rest 60s x 4 Sets C) Mixed Modal - Shoulder Focused: For Time; 16 minute cap 50/40 Calorie Row 40 Push Press 50/40 Calorie Bike 40 Push Ups *these don't have to be unbroken, however find something you can finish in 5 Sets or less for the push press/push ups, if you aren't sure - err on the side of easy ----- Thursday May 6, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) DL w/ Breathing - for quality: 25 Double Unders or 75 Singles 5 TNG Deadlifts @ 3010 x 5 Sets for time - smooth C) Bilateral Bending + Core: 10 Minute Amrap 30 Russian KBS 30 Abmat sit Ups ----- Friday May 7, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B) Sets! : 8 Sets for time 200m Run; consistent and smooth 5 Strict Pull Ups rest 30s 400m Assault Bike 5 Heavy Barbell Glute Bridge Floor Press rest 30s Notes Strict Pull Ups - bands are okay - controlled, switch grip each time (pronated, supinated, mixed/mixed, repeat) if 5 pull ups are easy, perform them weighted  

Saturday April 24, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 15/12 Cal Assault Bike 10 No Push Up Burpees 15 Wall Balls 16 Dumbbell Snatches rest 60s between sets x 4 Sets; all sets same time *Non sharing - Run C) Core Work: 10 Minute Amrap 20 Yard Farmers Carry - Dual KB or DB 10 Ball Slams 12-15 Hanging Tuck Ups ----- Sunday April 25, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Broad Jump: Every 30s x 8 Sets x 1 B) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch 5x1 @65-75% 5x1 @ 75-85% OR 5 Sets @3111; Front Squat x 2-3; rest 90s between C) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk 5x1 @65-75% 5x1 @ 75-85% or 5 Sets 3-4 Push Press; rest 90s between ----- Monday April 26, 2021 Title: Week 8 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x3-4; rest 60s B2) Bent Over DB Row: @3111; x3-4; rest 60s x 4 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 8 Burpees w OH Clap 6/side Single Arm DB Hang Power Clean to Arnold Press 30s Rest ----- Tuesday April 27, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 4x2-3; rest 2 minutes between C) Single Leg Squat + Isometrics: 20 Yard Dual Arm Farmers Carry; rest 30s 5/side DB Reverse Lunge to Step Up; rest 60s x 5 Sets *Use DB for the reverse lunge to step up ----- Wednesday April 28, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x3-4; rest 30s B2) Bent Over Barbell Row: *tough sets x2.2.2; rest 15s; rest 60-90s x 4 Sets *yep, cluster sets, hit 2, rest 15s, hit 2, move on C) Mixed Modal - Shoulder Focused: 2 Sets for time; 12 Minute Cap 20/15 Calorie Row 12-15 Push Press 20/15 Calorie Bike 20 Push Ups *choose something you can finish in 3 sets or less *push presses are unbroken ----- Thursday April 29, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) DL w/ Breathing - for quality: 25 Double Unders or 75 Singles 5 TNG Deadlifts @ 3010 rest 60s x 5 Sets C) Bilateral Bending + Core: 10 Minute Amrap 15 Russian KBS 15 Abmat sit Ups ----- Friday April 30, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B) AMRAP: 8 Minute Amrap 6-8 Ring Bicep Curls 6-8 Narrow Grip Tricep Push Ups rest 30s between sets + rest 4 minutes + 8 Minute Amrap; pick up the pace from last week 400m Run 1600m/1200m Bike + rest 4 minutes x 2 Sets *keep consistent pacing on the run/bike piece - you can start different groups on different stations  

WOD MS - 2021 CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce the second annual WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria's struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021. When and Where? Saturday, May 15th 9:00am and 11:00am CrossFit South Bend 3927 North Home Street Mishawaka, Indiana 46545 Why? For the past four years, CrossFit South Bend has supported Team Deme and joined the Smith Family at Walk MS South Bend. Last year, the in-person aspect of Walk MS was canceled, so we created WOD MS to continue to support the Smith Family and help raise awareness for multiple sclerosis. Since the workout was such a large success and applauded by many people within the MS community, we are doing it again. How to Help? Show up and do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. There will be “scaled” version of the workout to allow for participation on all levels. If you're not a member of CrossFit South Bend - you can register here  If you ARE a member of CrossFit South Bend - simply register for class :) Secondly, you can use the following link to donate to Team Deme fundraising efforts: http://main.nationalmssociety.org/goto/TeamDeme2021 Donations go towards the National MS Society. According to their website, more than 79 cents out of every dollar raised goes directly to improve the lives of people living with MS through programs, services and research.

Saturday April 17, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 250m Row 16 Dumbbell Snatches 15/12 Cal Assault Bike 15 Wall Balls rest 2 Minutes between sets x 4 Sets *Non sharing - Run C) Core Work: 10 Minute Amrap 30 Yard Farmers Carry - Dual KB or DB 10 Alternating Barbell Windshield Wipers 12-15 Hanging Tuck Ups ----- Sunday April 18, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Seated Vertical Jump: Every 30s x 10 sets x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @60-70% or 5 Sets @3111; Front Squat x 3-4; rest 90s between C) Clean and Jerk: Every 90s x 8 Sets x2 @60-70% or 5 Sets 4-6 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x4-6; rest 60s Bent Over Dual DB Row @30X2; x4-6; rest 60s x 3 Sets ----- Monday April 19, 2021 Title: Week 7 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x4-6; rest 60s B2) Bent Over DB Row: @3111; x4-6; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 10 Dumbbell Hang Muscle Cleans 10 Burpees w OH Clap 60s Rest ----- Tuesday April 20, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x3-4; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual Arm Farmers Carry; rest 30s 10 Front Foot Elevated DB Suitcase Reverse Lunge; rest 60s x 5 Sets ----- Wednesday April 21, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: x3.3; rest 15s; rest 30s *yep, cluster sets, hit 3, rest 15s, hit 3, move on B3) Barbell Bicep Curl Cluster Set: x2.2.2; rest 15s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Push Press push presses are unbroken ----- Thursday April 22, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 7.5.3.1; rest 2 minutes between C) Bilateral Bending + Core: 6 Sets for time; 12 Minute Cap 25 Double Unders or 75 Singles 10 Hang Muscle Clean 10 Abmat sit Ups ----- Friday April 23, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Tall Kneeling Single Arm DB Curl: x6-8; no rest B2) Single Arm DB Skull Crushers : x6-8; rest 30s x 4 Sets C1) Barbell Reverse curls: x6-8; no rest C2) Seated Dumbbell Tricep Extensions: x6-8; rest 30s x 4 Sets D) Mixed Cyclical: *practice this pacing one more week! 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets

Saturday April 10, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 200m Run 10 Dumbbell Snatches 12 Wall Balls 15 Russian KBS 15 Cal Assault Bike rest 90-120s x 4 Sets B) Core Work: 10 Minute Amrap 60 Yard Farmers Carry - Dual KB 5/side KB Windmill 15 Abmat sit Ups - fast ----- Sunday April 11, 2021 Closed for our annual cleaning! ----- Monday April 12, 2021 Title: Week 6 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x6-8; rest 60s B2) Bent Over DB Row: @3111; x6-8; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 10 Dumbbell Hang Muscle Cleans 200m Run 5 Burpees w OH Clap 5 Push Ups 200m Run 60s Rest ----- Tuesday April 13, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x4-6; rest 2 minutes between C) Single Leg Squat + Isometrics: 50 Yard Dual Arm Farmers Carry; rest 30s 12 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 4 Sets ----- Wednesday April 14, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: @3110; x4-6; rest 30s B3) Barbell Bicep Curl Cluster Set: x3.3.3; rest 20s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Rear Delt Fly 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 15, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 8.6.4.2; rest 2 minutes between C) Bilateral Bending + Core: For Time 60 Double Unders or 120 Singles + 30.20.10 Single Arm Alternating DB Muscle Snatch Ball Slams + 60 Double Unders or 120 Singles ----- Friday April 16, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Hammer Curl: x6-8; no rest B2) Dumbell Overhead Tricep Extensions: x6-8; rest 30s x 4 Sets C1) Concentration Curls: x6-8; no rest C2) Narrow Grip Tricep Push Ups: x9-15; rest 30s x 4 Sets D) Mixed Cyclical: 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets  

Workout Log: CFSB - Class Programming Start Date: 2021-04-03 End Date: 2021-04-09 Saturday April 3, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 15 Russian KBS 12 Wall Balls 10 Dumbbell Snatches 200m Run rest 90-120s x 5 Sets B) Core Work: 12 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank 16 Russian Twists ----- Sunday April 4, 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 30s x 10 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @55-65% or 5 Sets @3111; Front Squat x 4-6; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @55-65% or 5 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 April 5, 2021 Title: Week 5 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x8-10; rest 60s B2) Bent Over DB Row: @3111; x8-10; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 6-8 Tough Three Point Row/side 10 Push Ups or 10 Alternating Push Up with Shoulder Tap 200m Run 60s Rest ----- Tuesday April 6, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x6-8; rest 2 minutes between C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s 16 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 3 Sets ----- Wednesday April 7, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s B2) Dumbbell Pullover: @3110; x6-8; rest 30s B3) Barbell Bicep Curls: x4-6; rest 60s x 3 Sets C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 8, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between C) Bilateral Bending + Core: For Time 50 Single Arm Alternating DB Muscle Clean 50 Double Unders or 120 Singles 50 Abmat Sit Ups 50 Ball Slams 50 Double Unders or 120 Singles ----- Friday April 9, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Barbell Reverse Curl: x6-8; rest 30s B2) Tricep Kickbacks : x6-8; rest 30s x 4 Sets C1) Barbell Drag Curl: x6-8; rest 30s C2) Bar Skull Crusher: *on the ground x6-8; rest 40s x 4 Sets D) Mixed Cyclical: 20 Minute Amrap 400m Run 500m Row 2k Bike