CrossFit South Bend

Saturday May 29, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 15/12 Cal Assault Bike 60 yard sled push or plate push 300m Run 50 yard farmers carry 2 Minute Walk ----- Sunday May 30, 2021 Title: Sunday MAP 10 A) MAP 10: 8 Sets 1:15 at each Assault BIke Down Up Row JR Singles Jog ----- Monday May 31, 2021 REST DAY Memorial Day Murph! ----- Tuesday June 1, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 4 Sets @3133; x 4 C) MAP 5 Aerobic Work - Cyclical: 3 Minute Assault Bike, Row, or Run 3 Minute Rest x 3 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 2, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 8-10 Bent Over Barbell Row 8-10 DB or KB Split Squats 15-20 Tuck Ups ----- Thursday June 3, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 8 Minute Amrap 21 Cal Assault BIke 15 Russian KBS 9 Front Squats pulled from floor + rest 8 minutes x 3 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 4, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Medium Grip Bench Press: x5; rest 45s A2) Barbell Reverse Curl: x6-8; rest 45s x 7 Sets B) UB AMRAP: 10 Minute Amrap 15-20 Ring Bicep Curls 15-20 Chest Elevated Push Up

Workout Log: CFSB - Class Programming Start Date: 2021-05-21 End Date: 2021-05-28 Friday May 21, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Close Grip Bench Press: x5; rest 60s A2) Barbell Drag Curl: x6-8; rest 60s x 6 Sets B) UB AMRAP: 10 Minute Amrap 15-20 UB Archer Ring Row - Alternating; rest 30s 15-20 UB Narrow Grip - Elevated Push Ups; rest 30s ----- Saturday May 22, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 25 Minute Amrap 250m Row 15 Russian KBS 25 Yard Farmers Carry 300m Jog 25 Yard Farmers Carry 15 Russian KBS ----- Sunday May 23, 2021 Title: Sunday MAP 10 A) MAP 10: 60 Minute Amrap 10 Cal Assault BIke 30 Yard/arm Mixed Rack Overhead Carry 10 Cal Assault BIke 30s Plank on Hands 10 Cal Assault BIke 15m Bear Crawl ----- Monday May 24, 2021 Title: Monday Warmup: Score back squat on whiteboard A) Snatch - Warm Up: Work through teaching these movements with a 15 minute time cap Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Snatch Push Press Overhead Squat Press Under Heaving Snatch Balance Snatch Balance Hang Snatch B) Back Squat: Every 2:30 x 4 Sets @4441; x4 C) UB Strength: Commando Pull Ups x 8-10 Alternating; rest 60s Dual DB Z-Press x 8-10; rest 60s x 4 Sets *these pull ups can be banded ----- Tuesday May 25, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 4 Sets @4144; x 4 C) MAP 5 Aerobic Work - Cyclical: 5 Minute Assault Bike, Row, or Run 3 Minute Rest x 2 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday May 26, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 6-8 Three Point DB Row 8 Front Rack Landmine Split Squats/side 12-15 Weighted Sit Ups ----- Thursday May 27, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 8 Minute Amrap 21 Cal Assault BIke 15 Wall Balls 8 TNG Deadlifts - light + rest 8 minutes x 3 Sets ----- Friday May 28, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Wide Grip Bench Press: x5; rest 45s A2) Barbell Bicep Curls: x6-8; rest 45s x 7 Sets B) UB AMRAP: 10 Minute Amrap 12-15/Side Single Arm Ring Row 12-15/Side Tricep Kickbacks  

Friday May 14, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Medium Grip Bench Press: x5; rest 60s A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s x 5 Sets B) UB AMRAP: 10 Minute Amrap 15-20 UB Ring Row; rest 30s 15-20 UB Elevated Push Ups; rest 30s ----- Saturday May 15, 2021 Title: Saturday - WODMS A) WOD MS: The Workout - Advanced 16 Minute Amrap 16 Burpees 16/leg Reverse Lunges 16 Alternating Cone Touches Rest between minutes 8-10 The Workout - Modified 16 Minute Amrap 16 Sprawls 16 Russian Kettlebell Swings 16 Alternating Cone Touches Rest between minutes 8-10 ----- Sunday May 16, 2021 Title: Sunday MAP 10 A) MAP 10: 60 Minute Amrap 2 Mile/3200m Assault Bike 100 yard Jog 30yard/arm Single Arm KB Front Rack Walk 10m Bear Crawl 100 yard jog 30 Yard/arm single arm KB Front Rack Walk 10m Bear Crawl ----- Monday May 17, 2021 Title: Monday Warmup: Score back squat on whiteboard A) Snatch - Warm Up: Work through teaching these movements with a 15 minute time cap Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Snatch Push Press Overhead Squat Press Under Heaving Snatch Balance Snatch Balance Hang Snatch B) Back Squat: Every 2:30 x 4 Sets @5551; x3 C) UB Strength: Strict Pull Up x 8-10; rest 60s Strict Press x 8-10; rest 60s x 4 Sets ----- Tuesday May 18, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard A) Clean - Warm Up: Work through teaching these movements with a 15 minute time cap Burgener Warm Up For The Clean Down and ups Down and up with high elbows Muscle Clean Clean lands Clean drops B) Deadlift: Every 2:30 x 4 Sets @5155; x 3 C) MAP 5 Aerobic Work - Cyclical: 5 Minute Assault Bike, Row, or Run 5 Minute Rest x 2 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday May 19, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) A) Jerk - Warm Up: Work through teaching these movements with a 15 minute time cap Strict Press Push Press Power Jerk *finding foot position Behind the Neck Split Press Jerk Drop Split Jerk B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality 8-10 Three Point Row/arm 8 DB Split Squats/side 15-20 Abmat Sit Ups ----- Thursday May 20, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on intraset sustainability (each set the same time) A) MAP 7 Aerobic Work: 10 Minute Amrap 5 Box Jumps with Step Down 10 Russian KBS 200m Jog + rest 5 minutes + 10 Minute Amrap 7 No Push Up Burpees 7 Air Squats 15/10 Cal Assault BIke + rest 5 minutes + 10 Minute Amrap 20 Prisoner Step Ups 30 Double Unders or 60 Singles  

Saturday May 8, 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 x 4 Sets for time C) Core Work: 10 Minute Amrap 100 Yard Farmers Carry 30 Abmat Sit Ups ----- Sunday May 9, 2021 Title: Sunday Warmup: 10-15 minute warm up this time, % are getting a little higher! A) Snatch Skill Work: 15 Minute Cap to warm up and finish Snatch Find a 1rm OR Front Squat Find a 1rm B) Clean and Jerk: 15 Minute Cap to warm up and finish Clean and Jerk Find a 1rm or Push Press Find a 1rm ----- Monday May 10, 2021 Title: Week 10 - Monday Warmup: Whiteboard Score: Bench How many pull ups you got or time held - no bands allowed A) Coaches Choice Warm Up: Coach choice warm up B) Close Grip Bench Press: Find a 1rm - 15 minutes to warm up and finish new to this? lets work to 8 reps @ 3111 C) Vertical Pull: Strict Pull Ups 1x Max Reps or Pull Up Iso Hold 1xMax hold with chin over bar - you can jump up for this or Passive Hang 1x Max Attempt D) Mixed Modal - UB Focused: 12 Minute Amrap 800m Run 16 Burpees w OH Clap 20 Alternating DB Hang Muscle Clean *More density here ----- Tuesday May 11, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: Find a 1rm - 20 minutes to warm up and finish new to this? lets work to 8 reps @ 3111 C) Single Leg Squat + Isometrics: 15 Minute Amrap 100 Yard Dual KB Front Rack Carry; no rest 5 Heavy Split Squats/side; rest 60s ----- Wednesday May 12, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press and Bent Over Row weight A) Coaches Choice Warm Up: Coach choice warm up B) Seated Dumbbell Press: Work up to a 6rm - 12 Min Cap C) Bent Over Barbell Row: Work up to an 8rm - 12 Min Cap D) Mixed Modal - Shoulder Focused: 9 Minute Amrap 5 tough Push Press 15/12 Calorie Bike *New spin here - I want the Push Presses to be tough - find something that is tough but doable for 5's ----- Thursday May 13, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: Work up to a tough Deadlift Single new to this? lets work to 8 reps @ 3111 C) DL w/ Breathing - for quality: For Time - 10 Minute Cap 25 Double Unders 15 TNG Deadlifts 50 Double Unders 10 TNG Deadlifts 75 Double Unders 5 TNG Deadlifts *Double Unders to Single Unders = 3x (75, 150, 225) *DL Are tough but pretty