CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2021-11-29
End Date: 2021-12-05

Monday November 29, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 2 Sets
1 Minute Transition between each

7 Minute Amrap
12/9 Assault BIke
30 Doubles or 60 Single Unders
+
7 Minute Amrap
10 Russian KBS
7 No Push Up Burpee
60yd Shuttle (in 10yd increments)
+
7 Minute Amrap
12/9 Row
16 Step Ups

*yep! shuttles - not a straight shot ;)

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Tuesday November 30, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5x2; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
8 Single Arm Plank Row/side
10 Cal Assault Bike
10 Jump Squats
rest 60s

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Wednesday December 1, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Warm up to and Hit 3 heavy sets of the complex below
1 Power Clean
2 Hang Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 20 Minute Amrap
3010; 5 Deadlifts
8-10 Hanging Leg Raise or Toes to Bar
Max Push Variation
rest 60s

*horizontal push variations - elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with

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Thursday December 2, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5x6; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Box Jump Step Down
30s Rest
30s Ring Row
30s Rest
30s Prisoner Step Ups
30s Rest
30s Barbell curl
30s Rest

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Friday December 3, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x6; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
10/side Crossbody DB Snatch
10/arm Single Arm KB or DB Push Press
30 Doubles or 60 Single Unders
rest 60s between

*yes I want this to be a shuttle, I want the cuts in

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Saturday December 4, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Notes: Do it again, show up with the same people if possible, lets see if you can adjust to finish :)
B) Teams of 2: Get the work done! Only one person works at a time - Start where you want, move where you want, break the work up between the two of you how you want - but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry

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Sunday December 5, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: *we'll hit up some wrist prep prior to this!
@3211; 5x2; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-20s L-sit Hang
30-60s Freestanding Hold Practice
4-5 Rope Lowers
4-5 Wall Walks
10 Cal Row

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Workout Log: CFSB - Class Programming
Start Date: 2021-11-22
End Date: 2021-11-28

Monday November 22, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 13 Minute Amrap
Assault BIke
*every 10 calories hop off the bike and perform 7 No Push Up Burpees
+
1 minute transition
+
13 Minute Amrap
15 Cal Row
15yd Bear Crawl *slow with low hips
+
1 Minute Transition
+
13 Minute Amrap
20 Step Ups
50 Single Unders
10 Abmat Sit Ups

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Tuesday November 23, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5x4; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups or Banded Pull Ups
10 Alternating Goblet Reverse Lunges
30 Double Unders or 90 Single Unders
rest 60s

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Wednesday November 24, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: *no changes here - practice this

A. Technique Work
15 Minute Amrap - choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 20 Minute Amrap
3010; 8 Deadlifts
10-20 Abmat Sit Ups
Max Push Variation
30-60s Plank or Ring Plank
rest 60s

*horizontal push variations - elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with

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Thursday November 25, 2021
Title: Thursday - Thanksgiving
Status: pending

A) Happy Thanksgiving!: Hey there everyone :) We're closed today and Black Friday

IF there will be any open gym time to come in and play around, you'll see it announced on the Facebook Members page at least 24 hours in advance :) so just keep your eyes peeled there.

If not, have a wonderful thanksgiving!

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Friday November 26, 2021
Title: Friday - Black Friday
Status: pending

A) Happy…Black Friday? I guess?: Again, closed…IF we have open gym time - look to the facebook members group for it.

If you're not a part of the Facebook members group just message me (Brandon@crossfitsouthbend.com) and I'll get you set up

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Saturday November 27, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Teams of 2: Get the work done! Only one person works at a time - Start where you want, move where you want, break the work up between the two of you how you want - but you have to finish one thing before moving on to the next.

30 Minute Cap
100/85 Calorie Bike
1000yd Run
60 No Push Up Burpees
80 American KBS
100 Prisoner Step Ups
80/70 Calorie Row
600yd Farmers Carry

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Sunday November 28, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5x4; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
10-15s L-sit Hang
30s Freestanding Hold Practice
2-3 Rope Lowers
2-3 Wall Walks
15 Cal Assault BIke

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Workout Log: CFSB - Class Programming
Start Date: 2021-11-15
End Date: 2021-11-21

Monday November 15, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 10 Sets
1 Minute Assault Bike
1 Minute No Push Up Burpees
1 Minte Row
1 Minute Step Ups
1 Minute Single Unders

Note; pace here is conversational, think breathing and blood flow here

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Tuesday November 16, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @3211; 5x6; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 5 Sets for quality; 20 minute cap
6-8 Strict Pull Ups or Banded Pull Ups
10 Box Jumps w/Step Down
15/12 Cal Assault Bike
rest 60s

*cap includes warming up and finishing sets

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Wednesday November 17, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice
-Take some time to cover the movements in technique/expression

A) Power Clean: A. Technique Work
15 Minute Amrap - choose ONE
5 Hang Muscle Clean
5 Hang Power Clean
3 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Work up to a heavy set of the complex
1 Power Clean
2 Hang Power Clean
1 Push Jerk

Notes;
For today, if you…
-Can power clean your body weight
-You can do it with beautiful technique

Then you may choose "expression"
B) Bend + Horizontal Push + Core: 5 Sets for quality; 20 minute cap
3111; 5 Deadlifts
Max Push Variation
15-20 Abmat Sit Ups
rest 60s

*cap includes warming up and finishing sets
*horizontal push variations - elevated push up, push up, deficit push up, strict dip
*choose a modification you can at least hit 5 solid reps or more with

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Thursday November 18, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5x8; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Balls
30s Rest
30s Calorie Row
30s Rest
30s Reverse Lunges
30s Rest
30s Double Unders
30s Rest

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Friday November 19, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x8; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
15 Russian KBS
8/arm Single Arm KB or DB Push Press
100yd Run on turf in 10yd shuttles *touch the ground

*yes I want this to be a shuttle, I want the cuts in

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Saturday November 20, 2021
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Team Amrap: Teams of 3
15 Minute Amrap
Parter 1; Dual KB Front Rack Hold - tough
Parter 2; 10 Calorie Assault Bike
Partner 3; Rest

*let the calories roll up, switch when the partner is done with the assault bike

Team of 3
15 Minute Amrap
Partner 1; Farmers Carry Hold - tough
Partner 2; 20 Step ups
Parter 3; Rest

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Sunday November 21, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: @3211; 5x6; rest 90s between sets
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap
2-3 Wall Walks
10 Cal Assault Bike
2-3 Rope Lowers
10yd Bear Crawl slow w/shoulder roll out

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Workout Log: CFSB - Class Programming
Start Date: 2021-11-09
End Date: 2021-11-14

Tuesday November 9, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A1) Squat Variation: x12-15; rest 30s

*Goblet Squat, or Wall Ball
A2) Ring Row: x12-15; rest 30s
x 4 Sets
B1) Bend Variation: x6-8; rest 30s

*RDL, Deadlift or hang power clean
B2) Push Variation: x12-15; rest 30s

*Elevated push up, push up, deficit push up
x 4 Sets
C) AMRAP: 10 Minute Amrap
10 Ball Slams
10 Abmat Sit Ups
20-30s Plank

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Wednesday November 10, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Aerobic: 8 Minute Amrap
20 Prisoner Step Ups
15 Cal Row
+
4 Minute Transition
+
8 Minute Amrap
15 Cal Assault BIke
12 Russian KBS
+
4 Minute Transition
+
8 Minute Amrap
30 Double Unders or 90 Single Unders
10 No Push Up Burpees

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Thursday November 11, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Rear Foot Elevated Split Squat : 12 Minute Cap
Find a tough 8/side
B1) Dumbbell Bench Press: x8-10; rest 60s
B2) Three Point Dumbbell Row: x6-8; rest 60s
x 4 Sets
C) Assault Bike: 60s Assault Bike
90s Rest
x5 Sets

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Friday November 12, 2021
Title: Friday - Wades Day
Status: pending

Warmup: Coaches Choice

A) Wades Day: 5 Sets for time
11 Single Arm DB Snatch
12 Single Arm Thrusters
11 Pull Variation

*pull variations;
Ring row, strict pull up, weighted pull up

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Saturday November 13, 2021
Title: Saturday - Wades Lift Off
Status: pending

Warmup: Closed today for the lift off!

A) Power Clean : Find a 1rm
B) Back Squat: Find a 1rm
C) Bench Press: Find a 1rm
D) Deadlift: Find a 1rm

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Sunday November 14, 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%

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