CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2021-06-28 End Date: 2021-07-02 Monday June 28, 2021 Title: Monday Status: pending Warmup: Coaches Choice A) Notes: Intent here is to choose movements that you can move through without hesistation, without stopping. There shouldn't be much "coaching" needed. B) Skills Practice: We'll be covering skills and modifications in the warm up for -Russian Kettlebell Swings -Walking Lunges -Assault Bike setup and etiquitte -Format for the workout C) Map 7 Aerobic Work: Teams of 2 10 Minute Amrap While Partner 1 is on the Assault Bike Partner 2 Performs 10 Russian Kettlebell Swings 10 Alternating Reverse Lunges 10 Abmat Sit Ups Once partner 2 is finished, they switch. rest 5 minutes between sets x 2 Sets ----- Tuesday June 29, 2021 Title: Tuesday Status: pending Warmup: Coaches Choice A) Notes: Choose weights that allow you to follow along with the tempo and rep range B) Skills Practice: We'll be covering skills and modifications in the warm up for -Bench Press -Ring Row -Turkish Get Up -Drag Curl -Format for the workout C) UB Resistance - 20 Minute Cap: *warm up with the first 2 sets Bench Press @3111; x6-8; rest 60s Ring Row @3111; x6-8; rest 60s x 5 Sets D) UB / Core: 10 Minute Amrap 2 Turkish Get Ups/side 10 Barbell Drag Curls ----- Wednesday June 30, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice A) Notes: Think of this as 40 minutes at a 2 hour pace B) Skills Practice: We'll be covering skills and modifications in the warm up for -bear crawl -SA carries -Assault Bike -Row -Format for the workout C) Map 10 Aerobic Work: Teams of 2 I go you go 40 Minute Amrap 100 yard Jog 10yd Bear Crawl - hips down 10 Cal Assault Bike 20yd/arm Single Arm KB or DB Front Rack Carry 10 Cal Row 20yd/arm Single Arm KB or DB Farmers Carry D) Map 10 Aerobic - if it rains: Teams of 2 I go you go 40 Minute Amrap 10 Cal Bike 20 Quadruped Shoulder Taps 10 Cal Bike 10 Single Arm Front Rack Step Ups *switch at 5 10 Cal Bike 10 Single Arm DB Step Ups *switch at 5 ----- Thursday July 1, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A) Notes: Lets practice some lower body squat and bend resistance today! B) Skills Practice: We'll be covering skills and modifications in the warm up for -DB RDL -Goblet squat -Glute Bridge -Ball Slam -Format for the workout C) Dumbbell RDL: 3x6-8; rest 90s between D) Goblet Squat: 3x10-12; rest 90s between E) Glute Bridge: 2x15-20; rest 60s between *this can be loaded if bodyweight is too easy F) Ball Slam: Max Reps in 1 Minute rest 1 minute x 3 Sets ----- Friday July 2, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Notes: Aerobic work in a faster gear, stay consistent! B) Skills Practice: Skills practice We'll be covering skills and modifications in the warm up for -no push up burpees -jog -bike -Format for the workout C) Map 5 Mixed Modal: 3 Minute Amrap 5 No Push Up Burpees 100 yard jog 5 No Push Up Burpees 100 yard jog Bike remaining time 3 Minute Rest x 5 Sets  

Workout Log: CFSB - Class Programming Start Date: 2021-06-19 End Date: 2021-06-25 Saturday June 19, 2021 Title: Saturday Status: pending Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 40 yard sled push or plate push 15/12 Cal Assault Bike 100 yard walk 40 yard dual KB Front Rack Carry 200m Run 100 yard walk ----- Sunday June 20, 2021 Title: Sunday MAP 10 Status: pending A) MAP 10: 8 Sets 2 Minute Amrap 5 No Push Up Burpees 10 Russian KBS 30 Yard Jog (15out/back) 2 Minute Amrap 20 yard bear crawl Row Remaining Time 2 Minute Amrap 14 Step Ups Assault BIke remaining time ----- Monday June 21, 2021 Title: Monday Status: pending Warmup: Score back squat on whiteboard Coaches Choice Warm Up A) Snatch: Choose one based on your skill level. 15 minute time cap A. Squat Development @3311; 5x6-8 Overhead Squat; rest 60-90s between sets *light weight focus on quality movement. B. Snatch Expression - Strength Speed Snatch 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Back Squat: Every 2:30 x 4 Sets @20X1; x10-12 C) UB Strength: 12 Minute Amrap 4 Strict Pronated Pull Ups 6 Supinated Barbell Bicep Curls 8 Single Arm DB/KB Press/arm ----- Tuesday June 22, 2021 Title: Tuesday Status: pending Warmup: Score Deadlift on whiteboard Coaches choice warm up A) Clean - Warm Up: Choose one based on your skill level. 15 minute time cap A. Pull Development in Clean @32X2; 5x6-8 Hang Muscle Clean; rest 60-90s between sets *light weight focus on quality movement. *pause is at top of knee B. Clean Expression - Strength Speed Clean 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Deadlift: Every 2:30 x 4 Sets @20X1; x 10-12 C) MAP 3 Aerobic Work - Cyclical: 1:30 Assault Bike, Row, or Run 1:30 Rest x 5 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 23, 2021 Title: Wednesday Status: pending Warmup: Score - no score! enjoy :) Coaches choice warm up A) Jerk - Warm Up: Choose one based on your skill level. 15 minute time cap A. Positional / Press Development @31X3; 5x6-8 Press in split; rest 60-90s between sets *light weight focus on quality movement. B. Jerk Expression - Strength Speed Split Jerk 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Horizontal Pull + SL + Core: 12 Minute Amrap 10 DB Bent Over Row 10 DB Reverse Lunges 15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar ----- Thursday June 24, 2021 Title: Thursday Status: pending Warmup: Coaches Choice Warm Up no score here either - work on interset repeatability - each 5 minute amrap should be within a few reps of each other A) MAP 6 Aerobic Work: 5 Minute Amrap 10 Alternating DB Snatch 12/9 Cal Assault BIke 30 Double Unders or 60 Single Unders + rest 3 minutes x 4 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 25, 2021 Title: Friday Status: pending Warmup: Coaches Choice warm up A1) 1 1/4 Close Grip Bench Press : x6-8; rest 45s A2) Barbell Drag Curl: x6-8; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 10-15 Strict Press 10-15 Dumbbell Face Pull 10-15 Lateral Raise ____ Saturday June 26, 2021 Title: Saturday Status: pending Warmup: Coaches Choice Warm Up A) Grind: 5 Sets 15/12 Cal Assault Bike 40 Yard Plate push on turf 2/side Heavy Turkish get up rest 1 minute 15/12 Cal Row 8 Devil Press rest 1 minute ----- Sunday June 27, 2021 Title: Sunday Status: pending Warmup: Coaches choice warm up A) 45 Minute Amrap: 20 Cal Bike 20 Cal Row 20 Step Ups 50 JR Singles 5 No Push Up Burpees 10 Yard Bear Crawl 120 Yard Jog on turf

Notes about this week: https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98 Workout Log: CFSB - Class Programming Start Date: 2021-06-12 End Date: 2021-06-18 Saturday June 12, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 30 yard sled push or plate push 15/12 Cal Assault Bike 200m Run 30 yard farmers carry 3 Minute Walk ----- Sunday June 13, 2021 Title: Sunday MAP 10 A) MAP 10: 6 Sets 1:45 at each Amrap 3 No Push Up Burpees + 2x20 Yard Shuttle Row Assault Bike 1 shuttle = 20 out, 20 back. ----- Monday June 14, 2021 Title: Monday Warmup: Score back squat on whiteboard Coaches Choice Warm Up A) Snatch: Choose one based on your skill level. 15 minute time cap A. Squat Development @3311; 5x6-8 Overhead Squat; rest 60-90s between sets *light weight focus on quality movement. B. Snatch Expression - Strength Speed Snatch 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Back Squat: Every 2:30 x 4 Sets @30X1; x8-10 C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s Seated DB Strict Press x 8-10; rest 60s x 3 Sets *switch grip each time on the bar ----- Tuesday June 15, 2021 Title: Tuesday Warmup: Score Deadlift on whiteboard Coaches choice warm up A) Clean - Warm Up: Choose one based on your skill level. 15 minute time cap A. Pull Development in Clean @32X2; 5x6-8 Hang Muscle Clean; rest 60-90s between sets *light weight focus on quality movement. *pause is at top of knee B. Clean Expression - Strength Speed Clean 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Deadlift: Every 2:30 x 4 Sets @30X1; x 8-10 C) MAP 4 Aerobic Work - Cyclical: 2 Minute Assault Bike, Row, or Run 2 Minute Rest x 4 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 16, 2021 Title: Wednesday Warmup: Score - no score! enjoy :) Coaches choice warm up A) Jerk - Warm Up: Choose one based on your skill level. 15 minute time cap A. Positional / Press Development @31X3; 5x6-8 Press in split; rest 60-90s between sets *light weight focus on quality movement. B. Jerk Expression - Strength Speed Split Jerk 5x2 @ 65-75%; rest 60-90s between *focus on speed B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality 8-10 Dumbbell Elbowing Row 8-10 Front Foot Elevated Goblet Split Squat 15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar *Elevate foot 2-4" off the ground ----- Thursday June 17, 2021 Title: Thursday Warmup: Coaches Choice Warm Up no score here either - work on interset repeatability - each 5 minute amrap should be within a few reps of each other A) MAP 6 Aerobic Work: 5 Minute Amrap 20 Alternating DB Snatch 15/12 Cal Assault BIke 30 Double Unders or 60 Single Unders + rest 5 minutes x 4 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 18, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Incline Barbell Bench Press: *slight incline - #45 under the bench x6-8; rest 45s A2) Top Down DB Curl: x6-8/arm; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 10-15 Bent Over rear Delt Raise 10-15 Strict Press 10-15 Lateral Raise  

Saturday June 5, 2021 Title: Saturday Warmup: Coaches Choice Warm Up A) Grind: 35 Minute Amrap 20/15 Cal Assault Bike 50 yard sled push or plate push 400m Run 50 yard farmers carry 2 Minute Walk ----- Sunday June 6, 2021 Title: Sunday MAP 10 A) MAP 10: 7 Sets 1:30 at each Row Down Up Assault Bike Jog JR Singles ----- Monday June 7, 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 5 Sets @3111; x6 C) UB Strength: Supinated Grip Pull Ups x 8-10; rest 60s Seated Arnold Press x 8-10; rest 60s x 4 Sets *these pull ups can be banded ----- Tuesday June 8, 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 5 Sets @3111; x 6 C) MAP 4 Aerobic Work - Cyclical: 2 Minute Assault Bike, Row, or Run 2 Minute Rest x 4 Sets *choose a cyclical movement you can sustain the entire duration with ----- Wednesday June 9, 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 Goblet Landmine Row 8-10 Front Foot Elevated DB or KB Split Squats 15-20 Tuck Ups or V-Ups *Elevate foot 2-4" off the ground ----- Thursday June 10, 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 15/12 Cal Assault BIke 16 Alternating DB Snatch 16 Prisoner Step Ups + rest 8 minutes x 3 Sets *weights should all be able to be done unbroken and consistent ----- Friday June 11, 2021 Title: Friday Warmup: Coaches Choice warm up A1) Wide Grip Bench Press: x6-8; rest 45s A2) Barbell Drag Curl: x6-8; rest 45s x 8 Sets B) UB AMRAP: 10 Minute Amrap 12-15 Three Point Row 12-15 Front Raise 12-15 Lateral Raise