CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2022-02-21
End Date: 2022-02-27

Monday February 21, 2022
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Pacing Work - Mixed: 4 Sets
2 Minute Amrap
10 Burpees
30 Double Unders or 60 single unders
rest 2 minutes

2 Minute Amrap
16 Alternating DB Snatch
15/12 Cal Row
rest 2 minutes

2 Minute Amrap
10 Box Jumps
10 Step Ups
10 Cal Assault Bike
rest 2 minutes

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Tuesday February 22, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Speed Strength: EVERY 30s x 8 Sets
1 Broad Jump

B) Strength Speed: EMOM x 8 Minutes
Power Clean
4 reps fast @45-65% of your 1rm

*alternative here is deadlifting
*if you can't deadlift your bodyweight for 3 reps @ 30X1, don't power clean.
C1) Rear Foot Elevated Split Squat : x6/side

*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: x8
*accumulate the reps
x 4 Sets

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Wednesday February 23, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 2: *work on consistency

60s Assault Bike
74s Rest
x 5 Sets
+
rest 4 minutes
+
60s Run
74s Rest
x 5 Sets
+
rest 4 minutes
+
60s Row
74s Rest
x 5 Sets

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Thursday February 24, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
4-6 Barbell Bench Press
4-6 Three point DB Row

@21X1 for both
*start right away, warm up as you go
B) Upper Body Horizontal + Core: 13 Minute Amrap
20 Push Ups
10 Barbell Bicep Curls *unbroken
20yd Heavy Farmers Carry

*push ups don't have to be unbroken, but they should be pretty
*don't fast walk on the farmers carry

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Friday February 25, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Pacing - Map 9: 75s @ each x 5 Sets
Row
Assault Bike
Single Unders
Step Up 20/16
Run
Bear Crawl

*if you can't bear crawl that long, hold a plank as long as you can - standard plank on hands

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Saturday February 26, 2022
Title: Saturday
Status: pending

35 Minute Amrap
Man Overboard; teams of

Person 1
10 Russian KBS
10 No Push Up Burpees
10 KB Push Press/side
10 No Push Up Burpees
10 Russian KBS

Person 2
Assault BIke

Person 3
Rest

Person 4
Rest

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Sunday February 27, 2022
Title: Sunday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 Row @ Smooth pace
Person 3 performs
10yd Bear Crawl
30yd Dual KB OH KB Carry
30yd Dual KB Front Rack KB Carry
30yd Dual KB Farmers Carry/side

*same weight across carries

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Workout Log: CFSB - Class Programming
Start Date: 2022-02-14
End Date: 2022-02-20

Monday February 14, 2022
Title: Monday
Status: completed

Warmup: Coaches choice

A) Speed Strength: EVERY 30s x 10 Sets
1 Vertical Jump in place
B) Strength Speed: EMOM x 10 Minutes
Power Clean
3 reps fast @45-65% of your 1rm

*alternative here is deadlifting
C1) Rear Foot Elevated Split Squat : x8/side

*start from the ground and find your position there, pause a 1 count with your knee in contact with the ground each rep
C2) strict knees to elbows: xMax
x 4 Sets

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Tuesday February 15, 2022
Title: Tuesday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 2: *work on consistency

60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets

---

Wednesday February 16, 2022
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press
6-8 Three point DB Row

@21X1
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 13 Minute Amrap
12-20 Push Up Variation
8-12 Barbell Bicep Curl
20yd/arm Heavy SA Farmers Carry

Push up, ring push up, or deficit push up, chest elevated push ups
*don't fast walk on the farmers carry

---

Thursday February 17, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Pacing - Map 9: 90s @ each x 5 Sets
Assault Bike
Row
Step Up 20/16
Single Unders
Run

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Friday February 18, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: @5112; 15 Minute Cap
3x3; Warm Up
3x3; working sets
rest around 2-3 minutes between working sets

B) LB Volume: 20 Minute Amrap @ casual pace
@3331; 3 Back Squats
10 Alternating Plank Leg Lift
8 Side Plank Clamshells/side
10 Steps/side Lateral Banded Walk
rest 90-120s

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Saturday February 19, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
Person 1 Assault Bike @ smooth pace
Person 2 performs
10yd Bear Crawl
20yd Left Arm Single Arm OH KB Carry
20yd Left Arm Single Arm Front Rack KB Carry
20yd Left Arm Single Arm KB Farmers Carry/side
20yd Right Arm Single Arm OH KB Carry
20yd Right Arm Single Arm Front Rack KB Carry
20yd Right Arm Single Arm KB Farmers Carry/side
10yd Bear Crawl

*carries are done in 10yd increments
*use the same weight across carries

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Sunday February 20, 2022
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Vertical: 20 Minute Amrap
@03X3; Split Jerk x 5; rest 60s
8 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren't doing strict pull ups, perform 10-12 Ring Rows
B) Upper Body Vertical: 13 Minute Amrap
2 Wall Walks
6-10 Strict or Ring Dips
8-10 Single Arm Gorilla Row
10-12 Banded Straight Arm Lat Pulldown
Work through at a casual pace

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Workout Log: CFSB - Class Programming
Start Date: 2022-02-07
End Date: 2022-02-13

Monday February 7, 2022
Title: Monday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 2: 60s Assault Bike
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Run
90s Rest
x 5 Sets
+
rest 5 minutes
+
60s Row
90s Rest
x 5 Sets

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Tuesday February 8, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Upper Body Horizontal: 7 Sets; 20 Min Cap
6-8 Barbell Bench Press; rest 30-60s
6-8 Bent Over Dual KB or DB Row rest 30-60s

*try to keep a 30X0 tempo with everything
*use the first few sets as warm up, then keep the last 4 sets tough
B) Upper Body Horizontal + Core: 15 Minute Amrap
6-10 Push Up Variation
12-16 Alternating Bicep Curl
10 Four Way Deadbugs

Push up, ring push up, or deficit push up

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Wednesday February 9, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Pacing - Map 9: Teams of 3 - 30 Minute Amrap, runner is the pace setter
Person 1; Run 200yds in 10yd increments
Person 2: Assault Bike for Cals
Person 3: Step Ups

*if you have a team of 2, person 2 will amrap 10 Cal assault bike and 20 step ups

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Thursday February 10, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Deadlift - CF: Every 90s x 9 Sets
x 2

1,2,3 easy
4,5,6; moderate
7,8,9; tough

B) Lower Body DL Squat + Core: 5-6 Sets; 20 Minute Cap
Back Squat x 4-6
12 Steps goblet loaded alternating L/R Banded Walk
5 Side Plank Clamshells/side
rest 90-120s

*use the first two sets to warm up, keep the rest challenging

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Friday February 11, 2022
Title: Friday
Status: pending

Warmup: Coaches choice

A) Pacing Work - Map 10: 45 Minute Amrap @ conversational pace
15/12 Cal Bike
30yd/arm Single Arm Front Rack KB Carry
30s Plank on Hands
15/12 Cal Row
30yd/arm Single Arm KB Farmers Carry/side
30s Wall Sit
100 Single unders

*carries are done in 10yd increments

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Saturday February 12, 2022
Title: Saturday
Status: pending

Warmup: Coaches Choice

A) Upper Body - Vertical: 5-6 Sets; 18 Minute Cap
@00X4; Push Press x 6; rest 60s
6 Strict Pull ups; rest 60s

*warm up for the first 1-2 sets, then keep the last couple sets tough

*you can accumulate the pull ups in smaller sets, as long as they are pretty, bands allowed
*if you aren't doing strict pull ups, perform 8-10 Ring Rows
B) Upper Body Vertical: 15 Minute Amrap
2 Wall Walks
6-10 Strict Dips
8-10 Dead Bug Pullovers
8-10 Barbell Drag Curl

Work through at a casual pace

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4 Sets
2 Minute Amrap
15 Burpees
Row max distance in time remaining
rest 2 minutes

2 Minute Amrap
20 Alternating DB Snatch
BIke Max Distance in time remaining
rest 2 minutes

2 Minute Amrap
10 Box Jumps
10 Step Ups
Max Double Unders in time remaining
rest 2 minutes

*you need to modify so you get to the cyclical piece

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