CrossFit South Bend

Workout Log: CFSB - Class Programming Start Date: 2021-08-28 End Date: 2021-09-03 Saturday August 28, 2021 Title: SATURDAY - OPEN GYM ONLY Status: pending Warmup: You'll have Open Gym available to everyone from 7-9 AM! All other classes are closed due to our Power Athlete Camp! We've got some spots left if you or anyone is interested, just shoot me a DM! A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 30 Minute Amrap 12 Wall Balls 10 Russian KBS 8 Burpees 6 Toes to Bar rest/walk 60s C) Full Body Muscle Endurance Option 2: 30 Minute Amrap 10 No Push Up Burpees 10 Russian KBS 10 Goblet Squats 10 Abmat Sit Ups rest/walk 60s ----- Sunday August 29, 2021 Title: SUNDAY - BRING A FRIEND DAY! Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Teams of 2: Man Overboard Style 12 Minute Amrap; Man Overboard Partner 1: 100 Yard Dual KB Front Rack Carry or Goblet Carry Partner 2: Assault Bike for Calories + rest/walk 6 minutes + 12 Minute Amrap; I go, you go 50yd Farmers Carry 100yd Run ----- Monday August 30, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12.9.6/side; rest 90s between legs; rest 90s *build across sets here B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C) Bend/Core Mixed Work: @3010; 6-8 TNG Deadlift 15 Abmat Sit Ups 30 Double Unders or 50 Singles rest/walk 90s x 3 sets ----- Tuesday August 31, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Work - 12 Minute Cap: Cover and Dial in the Snatch work we'll be doing for B B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3. 4-6 x3+2; Power Snatch + Overhead Squat 4. 4-6x2+2; Power Snatch + Hang Snatch 5. 4-6x5; Tempo Snatch *3 seconds to get to the top of the knee, these are full C) Horizontal Push + Pull: @20X1; 6-8 Dumbbell Bench Press quick transition 10 Cal Row @ Damper 10 (90% effort) rest 2 minutes x 3-4 Sets ----- Wednesday September 1, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x16.12.8 Alternating; rest 60s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank 30-60s KB Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 400 yard Run 100 Jump Rope Singles 30 Yard Bear Crawl 30 Cal Row 30 Prisoner Step Ups 30 Cal Bike ----- Thursday September 2, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Work - 12 Minute Cap: Cover and Dial in the Clean work for part B B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean 5. 4-6x5 Tempo Clean *3 seconds to get to the top of the knee C) Mixed Modal Work: 10 Minute Amrap 10 DB or KB Push Press 8 Ring Rows or 4 Strict Pull ups rest 30s ----- Friday September 3, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) SL Core Mixed Work: 15 Minute Amrap 12 Dumbbell Step Ups 4 Alternating Turkish Get Ups 10 Cal Assault BIke B) MAP 3: 30 Minute Amrap 100yard Run 10 Alternating SA DB Clean 100 yard Run 10 Box Jumps w/Step Down or Step Ups rest 90s *choose modifications that you can move through UB *don't eat shit on the box jumps

Workout Log: CFSB - Class Programming Start Date: 2021-08-21 End Date: 2021-08-27 Saturday August 21, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: 30 Minute Amrap 10 Goblet Squats 10 Push Ups 10 Toes to Bar 10 Cal Row @ 10 Damper - tough pace rest 90s Modifications are cool to ensure the intent, move the difficulty up or down as needed ----- Sunday August 22, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Double Unders: 7 Minute Cap 5 Unbroken rest 10s 10 Unbroken rest 10s 15 Unbroken rest 10s 20 Unbroken rest 10s 25 Unbroken rest 10s 30,35,40,45,50,55...continue up the ladder as high as you're able C) Grind: 10 Cal Assault Bike 50 Yard Dual KB Front Rack Carry x 5 Sets; increase bike pace each set - end moderate D) Grind: For Time 70 yard prowler push 70 yard farmers carry 400yd Run 50 yard prowler push 50 yard farmers carry 300yd Run 30 yard prowler push 30 yard farmers carry 200yd Run ----- Monday August 23, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x15.12.9/side; rest 90s between legs; rest 90s *build across sets here B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3010; x4-6; rest 15s C2) Abmat Sit-Up: x15-20; rest 15s C3) Row: 10 Calories @ Damper 10; TOUGH rest 2-3 minutes x 3 Sets ----- Tuesday August 24, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops + Coaches will cover the muscle snatch and overhead squat as well B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6 x8-10; Muscle Snatch 2. 4-6 x3+2; Muscle Snatch + Overhead Squat 3.4-6 x3+2; Power Snatch + Overhead Squat 4.3.4-6x2+2; Power Snatch + Hang Snatch C) Horizontal Push + Pull: x15.12.9.6; Bent Over Barbell Row x15.12.9.6; Glute Bridge DB Floor Press build across sets here ----- Wednesday August 25, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20.16.12 Alternating; rest 60s build across sets A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 30 Cal Bike 30 Prisoner Step Ups 30 Cal Row 30 Yard Bear Crawl 100 Jump Rope Singles 400 yard Run ----- Thursday August 26, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat 4. 4-6x2+2 Power Clean + Hang clean C1) Vertical Push: Pick one x9-12 DB Strict Press x8-10 DB Push Press x6-8 DB Push Jerks x4-6 DB Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. You can use DB or KB here C2) Vertical Pull: Pick one x12-15 Ring Rows @ 3 seconds down x7-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 27, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 12 Landmine Goblet Reverse Lunge 4 Alternating Turkish Get Ups x 4 Sets *build slightly across sets B) MAP 3: 30 Minute Amrap 100yard Run 10 Alternating DB Snatch 100 yard Run 10 No Push Up Burpees rest 90s *choose modifications that you can move through UB

Workout Log: CFSB - Class Programming Start Date: 2021-08-14 End Date: 2021-08-20 Saturday August 14, 2021 Title: Saturday Status: pending Warmup: Coaches Choice A) Notes: -No score here -Everything should be UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance: 6 Sets 8-10 Goblet Squats; rest 30s 8-10 bent over row; rest 30s 15-20 Russian KBS; rest 30s Max Push Ups; rest 30s 15-20 Abmat sit Ups; rest 30s ----- Sunday August 15, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Grind: 30 Double Unders 50 Yard Dual KB Front Rack Carry *no rest x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 1 minute x 5 Sets ----- Monday August 16, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x12-15/side; rest 90s between legs; rest 90s B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3111; x6-8; rest 30s C2) Russian Kettlebell Swing - FBB: x20-30; rest 30s C3) Core Variation: Pick One 20-30 Abmat Sit Ups 15-30 Tuck Ups 8-15 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 17, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one of the below 1. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat 3.4-6x3+2; Power Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 4 Sets ----- Wednesday August 18, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x20 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Prisoner Step Ups 20 Cal Row 20 Yard Bear Crawl 75 Jump Rope Singles 300 yard Run ----- Thursday August 19, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. Choose one or the other 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat 3. 4-6x3+2 Power Clean + Front squat C1) Vertical Push: Pick one x12-15 Strict Press x10-12 Push Press x8-10 Push Jerks x6-8 Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. C2) Vertical Pull: Pick one x10-15 Banded Pull Up @3111 x8-12 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 20, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges 20 Landmine Twist x 4 Sets No rest B) MAP 3: 30s Burpees 30s Russian KBS 30s Run 90s Rest x 8 Sets  

Workout Log: CFSB - Class Programming Start Date: 2021-08-08 End Date: 2021-08-13 Sunday August 8, 2021 Title: Sunday Status: pending Warmup: Coaches Choice A) Notes: -NO score here either B) Grind: 30 Double Unders 50 Yard Dual KB Front Rack Carry rest 60 minutes x 5 Sets C) Grind: 10 Cal Row 50 Yard Prowler Push 50 Yard Farmers Carry 10 Cal Assault Bike rest 2 minutes x 5 Sets ----- Monday August 9, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3110; x8-10/side; rest 90s between legs; rest 90s B2) Core Variation: Pick one 30-60s Plank on hands 30-60s Weighted Plank 30-60s Ring Plank 30-60s Weighted Ring Plank rest 90s x 3 Sets C1) Romanian Deadlift : @3111; x8-10; rest 30s C2) Russian Kettlebell Swing - FBB: x15-20; rest 30s C3) Core Variation: Pick One 15-20 Abmat Sit Ups 12-20 Tuck Ups 8-12 Compression Sit Ups rest 60s x 3 Sets ----- Tuesday August 10, 2021 Title: Tuesday Status: pending Warmup: Go right into part A A) Snatch Burgener Warm Up - 15 Minute Cap: 1.Down & Up 2.Down & Up with High Elbows 3.Muscle Snatch 4.Snatch Lands 5.Snatch Drops B) Snatch Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. 1. 4-6x10; Muscle Snatch 2. 4-6x3+2; Muscle Snatch + Overhead Squat C) Horizontal Push + Pull: x12-15; Bent Over Barbell Row x12-15; Glute Bridge DB Floor Press x 3 Sets ----- Wednesday August 11, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate x12-16 Alternating; rest 60s A2) Core Variation: Pick One 30-60s Side Plank/side 30-60s Extended Side Plank 30-60s Weighted Side Plank 30-60s Side Star Plank rest 60s x 3 Sets B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace 20 Cal Bike 20 Cal Row 20 Prisoner Step Ups 75 Jump Rope Singles 20 Yard Bear Crawl 300 yard Run ----- Thursday August 12, 2021 Title: Thursday Status: pending Warmup: Go right into part A A) Clean Burgener Warm Up - 15 Minute Cap: 1. Down and ups 2. Down and up with high elbows 3. Muscle Clean 4. Clean lands 5. Clean drops B) Clean Work - 15 Minute Cap: These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. 1. 4-6x10; Muscle Clean 2. 4-6x3+2; Muscle Clean + Front Squat C1) Vertical Push: Pick one x10-12 Strict Press x8-10 Push Press x6-8 Split Jerk rest 60s These are in order, don't move on unless you're very confident with the positions, movement, speed, and load of the prior. C2) Vertical Pull: Pick one x10-12 Banded Pull Up @3111 x8-10 Strict Pull Up - not banded x6-8 Weighted Pull Up rest 60s x 3 Sets ----- Friday August 13, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Single Leg + Core Work: 20 DB Walking Lunges; rest 30s 20 Landmine Twist; rest 30s x 4 Sets B) MAP 3: 45s Run 45s Assault Bike 90s Rest x 8 Sets