CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2021-12-20
End Date: 2021-12-26

Monday December 20, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) 15 Minute Amraps: *1 minute transition between each

15 Minute Amrap
10 DB or KB Deadlift
10 Box Jumps w/Step Down
100yd Shuttle (in 10yd increments)
+
15 Minute Amrap
25/20 Cal Assault Bike
20 Sit Ups
15 No Push Up Burpees
+
15 Minute Amrap
Row for Calories

*yep! shuttles - not a straight shot AGAIN

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Tuesday December 21, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 3.3.2.2.1; rest 90-120s between

*build across sets, leave a little in the tank today
*20 minute cap
B) Vertical Pull + Squat + Breathing: 15 Minute Amrap
2 Strict Pull Ups *bands allowed
4 Jump Squats
6 Barbell Bicep Curl
8 BW Walking Lunge
30 Double Unders

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Wednesday December 22, 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
2 Hang Muscle Clean
2 Hang Power Clean
2 Power Cleans
rest 30-60s

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 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: For Time; 12 Minutes
2 Minute Cal Row
50 Abmat Sit Ups
50 Push Ups
50 Abmat sit Ups
50 Russian KBS

*stagger individuals into the row
*you can break the reps up as you're going through this - it's a chipper

notes; two scores here

1. How many calories you got in the 2 minutes
2. total time (including the 2 minutes)

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Thursday December 23, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Landmine Meadows Row: 5x6-8/arm; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Alternating Single Arm DB Hang Squat Clean
30s Rest
30s Ring Row
30s Rest
30s Assault Bike for Calories
30s Rest
30 Forearm Plank
30s Rest

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Friday December 24, 2021
REST DAY
Status: pending

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Saturday December 25, 2021
REST DAY
Status: pending

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Sunday December 26, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: 20 Minute Cap
Novice
Cyclist overhead squat
@3010; 5x4-6; rest 90s between

Intermediate
3xMax Reps @ 80% of last weeks 1rm
B) Gymnastics - HS Work + Rope Accumulation + BW: 20 Minute Amrap *do this again, continue to practice
10-20 Hollow Rocks
10 Kick Ups to Freestanding
3 Rope Climbs
10 Cal Assault Bike

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Workout Log: CFSB - Class Programming
Start Date: 2021-12-13
End Date: 2021-12-19

Monday December 13, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Notes: Take your 7 minute pace from last week - you should be able to hande that for the entire 14 minutes now
B) Round the World - Map 10: *1 minute transition between each

14 Minute Amrap
10 Assault BIke; let the calories roll up
80yd Shuttle (in 10yd increments)
+
14 Minute Amrap
5 DB or KB Deadlift
7 Box Jump Step Down
30s Plank on Hands
+
14 Minute Amrap
5 Ball Slams
7 Abmat Sit Ups
10 Cal Row; roll up the 10 cal per each round

*yep! shuttles - not a straight shot AGAIN

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Tuesday December 14, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 5x3; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
6-8 Strict Pull Ups *bands allowed - control the movement
10 Jump Lunge
200m Run *yes you can do this outside
rest 60s

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Wednesday December 15, 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
3 Hang Muscle Clean
3 Hang Power Clean
3 Power Cleans

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Split 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: For Time - 10 minute cap for the entire workout
10.9.8.7.6.5.4.3.2.1
Deadlifts
Hand Release Push Ups
+
Cash out once you're finished
100 Abmat Sit Ups

*choose a deadlift weight you can stay confidence across the board with

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Thursday December 16, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Pendlay Row: 5x6-8; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Wall Ball
30s Rest
30s Plank Row
30s Rest
30s Box Jumps w/SD
30s Rest
30 Alternating DB snatch
30s Rest

Notes
Pull Ups can be broken up - Strict, Banded, or Ring Row

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Friday December 17, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x2-3; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
20 Push Press
20 No Push Up Burpee or Burpee Over Bar
20 Cal Assault Bike
rest 60s between

*doesn't have to be unbroken here

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Saturday December 18, 2021
Title: Saturday
Status: pending

Warmup: It's a Bring A Friend Day, Ugly Sweater competition, AND the Christmas Wod!

A) Suprise Christmas Wod!: You'll find out when you get here :)

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Sunday December 19, 2021
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Overhead Squat: Novice
Cyclist overhead squat
@3111; 5x5; rest 90s between

Intermediate
no tempo - just tough sets - 5x2
B) Gymnastics - HS Work + Rope Accumulation + BW: 25 Minute Amrap
10-20s L-sit Hang or Fluttter Kick
30-60s Freestanding Hold Practice
4-5 Rope Lowers or Rope Pull Ups/side
4-5 Wall Walks
10 Cal Assault Bike

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Workout Log: CFSB - Class Programming
Start Date: 2021-12-06
End Date: 2021-12-12

Monday December 6, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Round the World - Map 10: 2 Sets
1 Minute Transition between each
7 Minute Amrap
10 Assault BIke; let the calories roll up
80yd Shuttle (in 10yd increments)
+
7 Minute Amrap
5 DB or KB Deadlift
7 Box Jump Step Down
30s Plank on Hands
+
7 Minute Amrap
5 Ball Slams
7 Abmat Sit Ups
10 Cal Row; roll up the 10 cal per each round

*yep! shuttles - not a straight shot ;)

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Tuesday December 7, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Back Squat: @30X1; 5x5; rest 90s between sets

*all sets challenging here
*20 minute cap
B) Vertical Pull + Squat + Breathing: 20 Minute Amrap
8/side Quadruped Plank Row
10 Jump Lunge
30 Double unders or 60 Single Unders
rest 60s

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Wednesday December 8, 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
4 Hang Muscle Clean
4 Hang Power Clean
2 Tempo Power Clean; 3 seconds to get above the knee
rest 30-60s between sets

B. Expression
15 Minute Cap; Warm up to a heavy set of the complex below
1 Power Clean
1 Hang Power Clean
1 Split 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
8-12 Hanging Leg Raise or Toes to Bar
2010; 5 Deadlifts
Max Push Variation
rest 60s

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

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Thursday December 9, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Supinated Barbell Bent Over Row: @2012; 5x3-4; rest 90s between sets

*all challenging here
*20 minute cap
B) Squat + Pull: 4 Sets
30s Goblet Squats
30s Rest
30s Strict Pull Ups
30s Rest
30s Wall Sit
30s Rest
30s Hammer Curl
30s Rest

Notes
Pull Ups can be broken up - Strict, Banded, or Ring Row

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Friday December 10, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Strict Press: @3111; 5x3-4; rest 90s between sets

*20 minute cap
B) Bend + Push: 15 Minute Amrap
10 Push Press
20 Russian Kettlebell Swings
10 No Push Up Burpee or Burpee Over Bar
rest 60s between

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

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Saturday December 11, 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 Wall Balls
500 Jump Rope Singles
300yds Goblet Carry
80 Push Ups
80 Partner Med Ball Sit Ups
90/75 Cal Assault Bike

Notes
*Whatever you use for the wall ball, use for the sit ups

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Sunday December 12, 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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