CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2021-09-28
End Date: 2021-10-04

Tuesday September 28, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat - Catalyst: @3211; x3; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s

x 4 Sets

8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
10-12 DB Step Ups
6-8 Close Grip Bench Press
6-8 Supinated Bent Over Barbell Row

*grind through, use tough weights and get the work done

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Wednesday September 29, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Olympic Weightlifting - Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 - Mixed Cyclical: 15 Minute Amrap
800yd Run
30/25 Cal Bike
20/15 Cal Row

*if you cannot run the entire 400yd, perform walk/jog intervals

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Thursday September 30, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x16 alternating; rest 30s
A2) Single Arm KB Front Squat : x6/arm; rest 30s

A3) Single Arm Kettlebell Press: x6/arm; rest 30s
A4) Strict Pull Variation: Choose one, then rest 60s

1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x6-10 Strict Pull Ups
   x 5 Sets

B) Core Work: 1 Minute Core Movement
1 Minute Rest
x 4 Sets

Selection
*max plank on hands
*abmat sit up
*tuck ups
*v-ups

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Friday October 1, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting - Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 6-8 Hang Muscle Clean
2. 4-6 Hang Power Clean
3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
3 Burpees
6 Russian KBS
9 Wall Balls
30 Double Unders or 90 Singles

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Saturday October 2, 2021
Title: Saturday
Status: pending

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
@3111; x6-8 Deadlift
rest 90s
x 4 Sets

*work off your #s from two weeks ago, these are all working sets
B) Back Squat : 5 Back Squats
10 DB Reverse Lunges
10/8 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 4 Sets

*push your weight from two weeks ago

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Sunday October 3, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Handstand Hold or Walk 10yds
20-30s Hanging L-sit
15 Cal Assault Bike
x 15 Minute Amrap for quality

B)

EMOM x 6 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

60s Row @ 85%
rest/walk 4 Minutes
x 3 Sets

Novice

60s Row @ 85%
rest/walk 1 Minute
x 5 Sets

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Monday October 4, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap
15 Cal Row
30yd/arm KB Mixed Rack Suitcase Carry
20yd Bear Crawl

+
3 Minute Transition
+
15 Minute Amrap
200m Run
30s Wall Sit
30 yd/arm Mixed Rack Overhead Carry
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
12 Front to Side Plank
15 Table top Glute Bridges

Notes;
15 Minutes at a 60 minute pace

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Workout Log: CFSB - Class Programming Start Date: 2021-09-18 End Date: 2021-09-27 Saturday September 18, 2021 Title: Saturday Status: missed Warmup: Caoches Choice A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest rest 60s @3111; x6-8 Deadlift rest 60s x 6 Sets *start light and build across sets; last 3 sets use the same weight B) Back Squat : 5 Back Squats 10 DB Walking Lunges 15 Cal Assault Bike 30-60s Plank or Ring Plank rest/walk 2 minutes x 5 Sets *start light and build across sets; last two sets use the same weight ----- Sunday September 19, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 15 Cal Assault Bike x 20 Minute Amrap for quality B) Lactic Endurance Test: 250m Row 10 American KBS 10 No Push Up Burpees 10 American KBS 10 No Push Up Burpees 10 American KBS 250m Row rest/walk 1:4 x 2 Sets; each set at 100% ----- Monday September 20, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 15 Calorie Bike 50 yd Farmers Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 200m Run 50yd Goblet Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 21, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 4 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets 8 DB Reverse Lunge rest 60s 8 Medium Grip Bench rest 60s 8 Bent Over Barbell Row rest 60s ----- Wednesday September 22, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 2 Minute Rest 5 Minute Row 2 Minute Rest 5 Minute Run ----- Thursday September 23, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 30s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 60s x 4 Sets B1) Dumbbell RDL: x12-15; rest 30s B2) Single Arm Kettlebell Press: x15-20; rest 60s x 4 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 24, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 30 Double Unders or 90 Singles *do it again! lets practice pacing here ----- Saturday September 25, 2021 Title: Saturday Status: pending BRING A FRIEND DAY! :D ----- Sunday September 26, 2021 Title: Sunday Status: pending A) UB Gymnastics: 5 Wall Walks 5 Rope Lowers 30-60s Handstand Hold 20-30s Hanging L-sit 10 Cal Easy Row x 15 Minute Amrap for quality B) Skill Rate Practice: EMOM x 4 Sets M1: 10 No Push Up Burpees M2: 10 American KBS M3: Walk/Rest C) LE 1 - LE 2: Int/Adv - 60s Row @ 85% rest/walk 6 Minutes x 3 Sets Novice - 60s Row @ 85% rest/walk 2 Minutes x 5 Sets ----- Monday September 27, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 200m Run 50 yd Farmers Carry 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 15 Cal Row 50yd Goblet Carry 30s Plank on Hands + 3 Minute Transition + 15 Minute Amrap 15 Calorie Bike 20yd Bear Crawl 30s Reverse Plank Notes; 15 Minutes at a 60 minute pace

Workout Log: CFSB - Class Programming Start Date: 2021-09-13 End Date: 2021-09-17 Monday September 13, 2021 Title: Monday Status: pending Warmup: Get set up, and get after it - this is meant to be pretty sustainable efforts here A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap 50 yd Farmers Carry 15 Calorie Row + 3 Minute Transition + 15 Minute Amrap 10 Cal Assault Bike 20s Side Plank/side + 3 Minute Transition + 15 Minute Amrap 200m Run 20yd Bear Crawl Notes; 15 Minutes at a 60 minute pace ----- Tuesday September 14, 2021 Title: Tuesday Status: pending Warmup: Coaches choice A1) Front Squat - Catalyst: @3211; x5; rest 60s *all sets tough but solid with tempo A2) Core: one of the variations below; rest 60s x 3 Sets - 8-12 Strict Toes to Bar 8-12 Strict Knees to Elbows 12-20 Strict Hanging Leg Raise *bent or straight 20-30 Sit Ups B) Strength Endurance; Single Leg + Push (h) + Pull (h) + Core: 3 Sets Each on a 2 Minute Mark 8 DB Reverse Lunge 8 Medium Grip Bench 8 Ring Rows ----- Wednesday September 15, 2021 Title: Wednesday Status: pending Warmup: Coaches choice A) Olympic Weightlifting - Snatch / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Snatch 2. 4-6 Hang Power Snatch 3. 2-3 Power Snatch *stick to weights/movements you can perform technically sound B) MAP 6 - Mixed Cyclical: 5 Minute Bike 3 Minute Rest 5 Minute Row 3 Minute Rest 5 Minute Run ----- Thursday September 16, 2021 Title: Thursday Status: pending Warmup: Coaches Choice A1) Strict Pull Variation: Choose one, then rest 60s 1. x10-12 Ring Row @ 3111 2. x10-12 Banded Pull Ups @3111 3. x6-10 Strict Pull Ups A2) Single Arm KB Front Squat : x8/arm; rest 90s x 3 Sets B1) Dumbbell RDL: x12-15; rest 60s B2) Single Arm Kettlebell Press: x15-20; rest 90s x 3 Sets C) Core Work: 1 Minute Abmat Sit ups 1 Minute Rest x 4 Sets ----- Friday September 17, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) Olympic Weightlifting - Clean / Bend: Skill focused 8 Sets Every 90s; choose one to do below 1. 6-8 Hang Muscle Clean 2. 4-6 Hang Power Clean 3. 2-3 Power Clean *stick to weights/movement you can perform technically sound B) MAP 8.5 - Fast spin: 20 Minute Amrap 12 Alternating DB or KB Snatch 10 No Push Up Burpees 30 Double Unders or 90 Singles ----- This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co

Workout Log: CFSB - Class Programming Start Date: 2021-09-04 End Date: 2021-09-10 Saturday September 4, 2021 Title: Saturday Status: pending 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 3 Toes to Bar 6 Burpees 9 Russian KBS 12 Reverse Lunges in place *bodyweight rest 30s C) Full Body Muscle Endurance Option 2: 30 Minute Amrap 10 Abmat Sit Ups 10 Push Ups - UB and easy each round 10 Russian KBS 10 Reverse Lunges *bodyweight rest 30s ----- Sunday September 5, 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 Other option this time we'll throw in Doubles as... 1,2,3,4... C) Grind: For time 40 Cal Assault Bike 100 Yard Prowler Push 200 yard Dual KB Front Rack Carry 100 Yard Prowler Push 1000m Run ----- Monday September 6, 2021 Title: Monday Status: pending Warmup: Coaches Choice Warm Up A) Notes: -Score your Split squat and RDL weight B1) Dumbbell Split Squat : @3010; 8.8.8; rest 90s *build across these sets to a tough 8rm 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: 12 Minute Amrap 8 TNG Deadlifts 30 Double Unders or 50 Singles 15 Abmat Sit Ups rest 30s ----- Tuesday September 7, 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 Barbell Bench Press 10 Dead Bug Dumbbell Pullovers 10 Cal Row @ Damper 10 (90% effort) x3 Sets; move through at a steady pace ----- Wednesday September 8, 2021 Title: Wednesday Status: pending Warmup: Coaches Choice Warm Up A1) Rear Foot Elevated Split Squat : x12.10.8; rest 90s 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: 2 Sets 2:30 Run 2:30 Row 2:30 Bike 2:30 Amrap 20 yd Bear Crawl + 20 Step Ups ----- Thursday September 9, 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: For Time 10.9.8.7.6.5.4.3.2.1. DB or KB Push Press 8 Ring Rows or 3 Strict Pull Ups between each set, finish with them. ----- Friday September 10, 2021 Title: Friday Status: pending Warmup: Coaches Choice A) SL Core Mixed Work: 15 Minute Amrap 12 Dumbbell Walking Lunges 5 KB Windmills/side 10 Cal Assault BIke B) MAP 3: 30 Minute Amrap 100 Yard Run 10 Ball Slams 10 No Push Up Burpees 100 yard Run rest 60s *choose modifications that you can move through UB Saturday September 11, 2021 Title: Saturday Status: pending A) Notes: -No score here INTENT: UB, continuous, AND pretty, all the way to the last set B) Full Body Muscle Endurance Option 1: 15 Minute Amrap 5 Toes to Bar 5 Burpees 15 Russian Kettlebell Swings 20 Prisoner Step Ups rest 7 Minutes 15 Minute Amrap 10 Box Jumps 10 American Kettlebell Swings 10 Cal Assault Bike C) Full Body Muscle Endurance Option 2: 15 Minute Amrap 10 Calorie Assault Bike 15 Air squats 20 Prisoner Step Ups rest 7 minutes 15 Minute Amrap 20 Abmat Sit Ups 15 Calorie Row -----