CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2021-11-02
End Date: 2021-11-08

Tuesday November 2, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A) Front Squat - Catalyst: Option 1
15 Minutes to work up to a 1rm @ 20X1

Option 2
If you haven't been running along with the progression, or are newer - take 15 minutes to complete the work below

@3010; 4-5x8-10; build across sets
B) Single Leg + Push (h) + Pull (h): 20 Min Amrap
10 Cal Assault Bike
12 Reverse Lunges
10 Push Ups or 6-10 Ring Push Ups
30yd Tough Farmers Carry
60s Rest

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Wednesday November 3, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

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

1. 2-3 Hang Muscle Snatch
2. 1-2 Hang Power Snatch
3. Work up to a 1rm Power Snatch across the 8 sets

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 7 Minute Amrap
10 No Push Up Burpees
50 Single Unders
+
1 Minute Transition
+
7 Minute Amrap
10 Cal Assault Bike
100yd Run

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Thursday November 4, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Wades Day Sets: 5 Sets
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation
rest 90s

*pull variations;
Ring row, strict pull up, weighted pull up
B) Core Work: 90s to complete
30s Tough Bike
Max Reps of Core movement in remaining time
90s rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

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Friday November 5, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

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

1. 2-3 Hang Muscle Clean
2. 1-2 Hang Power Clean
3. Work up to a 1rm Power Clean across the 8 sets

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
100 Double Unders or 300 Single Unders
20 Power Cleans @ 65% of today's complex
30 Burpees Over Bar
rest 2 Minutes

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
20 Chest Elevated Push Ups
20 American KBS
20 Air Squats
rest 60s

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Saturday November 6, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Back Squat : 15 Minute Cap; Start at the bar - build across sets. this is the warm up for the day

10.7.5.2… Back Squats
10 Steps/side Lateral Banded Walk
30s Plank on Hands
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that
B) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press
2-3 Deadlifts
x 5-7 Sets; build across sets to something tough in the range

*no tempo, no pauses

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Sunday November 7, 2021
Title: Sunday
Status: pending

A) Skill Rate Practice: *warm up intent

60s Row Easy
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
10 No Push Up Burpees or Burpees
10 American KBS
60s Row Easy

rest/walk 2 minutes

x 3 Sets
B) UB Gymnastics: 4 Wall Walks
4 Rope Lowers
6 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

C) LE 1 - LE 2: 3:30 Minute Row for Max Distance

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Monday November 8, 2021
Title: Monday
Status: pending

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

A) Aerobic: 4 Sets; easy conversational pace
2 Minute Assault Bike
2 Minute Turkish Get Ups
2 Minute Step Ups
2 Minute Row
2 Minute Jog
2 Minute Dual KB Front Rack Carry

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Workout Log: CFSB - Class Programming
Start Date: 2021-10-26
End Date: 2021-11-01

Tuesday October 26, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x2-3; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x30yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
10 Cal Row; tough
16 Walking Lunges
10 Push Ups
60-90s Rest

*stagger to get the row done

---

Wednesday October 27, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

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

1. 3-4 Hang Muscle Snatch
2. 2-3 Hang Power Snatch
3. Complex; 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time - 15 Minute Cap
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees
1000yd Run

---

Thursday October 28, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
no rest
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
no rest
A3) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   no rest

A4) Assault Bike: 15/12 Calories
rest 60s
x 5 Sets
B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

---

Friday October 29, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

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

1. 3-4 Hang Muscle Clean
2. 2-3 Hang Power Clean
3. Complex; 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
50 Double Unders or 60 Single Unders
10 Power Cleans @ 50-60% of today's complex
14 Burpees Over Bar
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
10 Chest Elevated Push Ups
15 American KBS
20 Air Squats
rest 60s

---

Saturday October 30, 2021
Title: Saturday
Status: pending

Surprise Halloween Workout!

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Sunday October 31, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 15 Cal Row
3 Wall Walks
3 Rope Lowers
4 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM

1. 60s Row Easy
2. 12-15 No Push Up Burpees or 8-10 Burpees
3. 15-20 American KBS
4. Rest
   x 3 Sets

C) LE 1 - LE 2: Int/Adv

3:00 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you're still practicing

3:00 Minute Row
90s Rest
x 4 Sets

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Monday November 1, 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: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles

---

Workout Log: CFSB - Class Programming
Start Date: 2021-10-19
End Date: 2021-10-25

Tuesday October 19, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x3-4; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x60yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
5 Renegade Rows
12 DB Forward Lunges in place
60s Walk Rest

Notes; the sub for renegade row; is 10 Chest elevated push ups and 5 Three point row/side

---

Wednesday October 20, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

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

1. 4-6 Hang Muscle Snatch
2. 3-4 Hang Power Snatch
3. Complex; 1 Hang Power Snatch Above Knee + 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time - 15 Minute Cap
1000yd Run
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees

---

Thursday October 21, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Row: 15/12 Calories
rest 30s
A2) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A3) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
A4) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   rest 90s
   x 5 Sets

B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

---

Friday October 22, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

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

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
30 Double Unders or 60 Single Unders
5 TNG Power Cleans @ 50-60% of today's complex
7 Burpees Over Bar
9 Air Squats
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 60 Single Unders
10 American KBS
10 Chest Elevated Push Ups
10 Air Squats
rest 60s

---

Saturday October 23, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
2-3 Bench Press *pause 1 count at the chest
2-3 Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 Heavy Back Squats
10 Goblet Step Ups
10 Steps/side Lateral Banded Walk
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that

---

Sunday October 24, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
30-60s Hollow Body Hold
15 Cal Row
4 Turkish Get Ups
20-30s Hanging L-sit
3 Rope Lowers
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EVERY 75s x 4 Sets
1: 12-15 No Push Up Burpees or 8-10 Burpees2
2: 15-20 American KBS

C) LE 1 - LE 2: Int/Adv

2:30 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you're still practicing

2:30 Minute Row
2:30 Minute Rest
x 4 Sets

---

Monday October 25, 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: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles

---

Workout Log: CFSB - Class Programming
Start Date: 2021-10-12
End Date: 2021-10-18

Tuesday October 12, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x8.6.6.4; 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
15-20 tuck ups
20-30 Sit Ups
B) Single Leg + Push (h) + Pull (h): 4 Sets
16 DB Reverse Lunges
Max Push Up Variation
8-12 Tough Ring Rows

Push Up Variations: Chest elevated, floor, deficit push up

---

Wednesday October 13, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

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

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

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: 15 Minute Amrap
15/12 Cal Bike
7 No Push Up Burpees
200yd Run
7 No Push Up Burpees

*if you cannot run the entire 200yd, perform walk/jog intervals

---

Thursday October 14, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
rest 30s
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
rest 30s
B) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   rest 90s
   x 5 Sets

C) Core Work: 1 Set through

1 Minute Russian Twists
rest 60s
1 Minute Abmat Sit Ups
rest 60s
1 Minute of Alternating Turkish Get Ups
rest 60s
1 Minute of Plank on Hands or Ring plank

*choose weights you can use without breaking for the minute

---

Friday October 15, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

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

1. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. Complex; 1 Hang Power Clean Above Knee + 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
3 TNG Power Cleans @ 50-60% of today's complex
5 Toes to Bar
7 Push Ups
30 Double Unders or 60 Single Unders
rest 60s

15 Minute Amrap
10 Russian Kettlebell Swings
10 Hanging Knee Ups
10 Chest Elevated Push Ups
30 Double Unders or 60 Single Unders
rest 60s

---

Saturday October 16, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 20 Minute Cap
4-6 Bench Press *pause 1 count at the chest
3 Deficit Deadlifts @3111
x 3-5 Sets
B) Back Squat : 12 Minute Amrap; Grind through
3 x 1 1/4 Back Squats
10 Steps/Side lateral banded Walk
30-45s Goblet Wall Sit
rest 60-90s

*Set 1: start with a weight you can just throw on the bar
*build for each set after that

---

Sunday October 17, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
15 Cal Row
20-30s Hanging L-sit
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 6 Sets
M1: 12-15 No Push Up Burpees or 8-10 Burpees
M2: 12-15 American KBS
M3: Rest

C) LE 1 - LE 2: Int/Adv

2 Minute Row @ 85%
rest/walk 10 Minutes
x 2 Sets

OR

If you're still practicing

2 Minute Row
2 Minute Rest
x 3 Sets

---

Monday October 18, 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: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
50yd/arm Single Arm DB/KB Front Rack Carry
30s Goblet Wall Sit *same weight
20yd Bear Crawl
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
20-30s Reverse Plank
+
2 minute transition
+
10 Minute Amrap
20 Russian Step Ups
50 Jump Rope Singles
20 Prisoner Step Ups
50 Jump Rope Singles

---

Workout Log: CFSB - Class Programming
Start Date: 2021-10-05
End Date: 2021-10-11

Tuesday October 5, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat - Catalyst: @20X0; x10.8.8.6; 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
15-20 tuck ups
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
12 DB Reverse Lunges
6-8 Medium Grip Bench Press
6-8 Pendlay Row
*grind through, use tough weights and get the work done

---

Wednesday October 6, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

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) Mixed Cyclical: 15 Minute Amrap
40 Double Unders or 120 Singles
15/12 Cal Bike
400yd Run

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

---

Thursday October 7, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

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

A3) single arm kettlebell push press : x6/arm
A4) Strict Pull Variation: Choose one, then rest 60s

1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x3-8 Strict Pull Ups
4. x3-5 Weighted 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

---

Friday October 8, 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. 4-6 Hang Muscle Clean
2. 3-5 Hang Power Clean
3. 1-2 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: 20 Minute Amrap
10 Air Squats
8 Russian KBS
6 No Push Up Burpees
3 TNG Power Clean and Push Jerk *light, 30-40% of what you hit today

note: if you didnt power clean your bodyweight for part A, perform box jumps with step down

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Saturday October 9, 2021
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Deadlift + Bench Press: 6-8 Bench Press *pause 3 count at the chest
@3 down 1.1.1.1 Deadlift; rest 10s b/w clusters
x 4 Sets

*clusters on the DL - step back from the bar each time
B) Back Squat : 15 Minute Amrap; Grind through
3 Back Squats
10 Goblet Step Ups
10 Steps/Side lateral banded Walk
20-30s Side Plank/side

*push your weight from two weeks ago

---

Sunday October 10, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 3 Wall Walks
3 Rope Lowers
30-60s Hollow Body Hold
20-30s Hanging L-sit
15 Cal Row
x 15 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM x 8 Sets
M1: 10 No Push Up Burpees or 8-10 Burpees
M2: 10 American KBS

C) LE 1 - LE 2: Int/Adv

90s Row @ 85%
rest/walk 9 Minutes
x 2 Sets

---

Monday October 11, 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: 10 Minute Assault Bike
+
2 minute transition
+
10 Minute Amrap
50yd Farmers Carry
30s Wall Sit
20yd Bear Crawl
+
2 minute transition
+
10 Minute Row
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50 Jump Rope Singles

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