CrossFit South Bend

Workout Log: CFSB - Class Programming
Start Date: 2022-06-27
End Date: 2022-07-03

Monday June 27, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 6/12

A) Squat + Pull - 20 min: EVERY 2:00 x 5 Sets ea

1. @20X1; 7 Front Squats
2. @20X1; 7 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:00 x 5 Sets ea
3. @20X1; 7 Deadlift
4. @20X1; 7 Dumbbell Bench Press

Tuesday June 28, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work based on 40 minute tester

A) Mixed Work - MAP 7 (Variance + Density): 10 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
40 Prisoner Box Step Ups
30 Russian KBS
20 Abmat Sit Ups
10 Burpees
Max Farmers Carry in time remaining
rest/walk 5 minutes
x 3 Sets

Wednesday June 29, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:00 x 5 Sets ea

1. @20X1; 7 Goblet Squat or Dual KB Front Squat
2. @20X1; 7 bent Over Barbell Row
   B) Bend + Push - 20 Min: EVERY 2:00 x 5 Sets ea
3. @20X1; 7 DB RDL
4. @20X1; 7 Bench Press

Thursday June 30, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7 (Mixed Cyclical): 4 Minute Run
3 Minute Row
2 Minute Bike
1 Minute Double Unders or single Unders
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets

Friday July 1, 2022
Title: Friday
Status: pending

Warmup: Bodyweight Biased FBR + Accessory

A1) Push Up: *Start with something you can do 20 reps with
xMax; rest 60s
A2) Ring Row: *Start with something you can do 20 reps with
xMax; rest 60s
x 4 Sets
B) Lower Body Muscle Endurance: 15 Minute Amrap
10 Air Squats
10 American KBS
10 Walking Lunges
10 American KBS
10 Step Ups
10 American KBS
rest 60s

Saturday July 2, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 4 sets
2 Minute @ each
Turkish Get Up
Single Arm Farmers Carry *switch hands every 25yd
Run
No Push Up Burpee Box Step up and Over
Row

Sunday July 3, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20"
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

Workout Log: CFSB - Class Programming
Start Date: 2022-06-13
End Date: 2022-06-19

Monday June 13, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 4/12

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 7 Front Squats
2. @20X1; 7 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 7 Deadlift
4. @20X1; 7 Dumbbell Bench Press

Tuesday June 14, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work

A) Mixed Work - MAP 7: 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets here

Wednesday June 15, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:30 x 4 Sets ea

1. @20X1; 7 Goblet Squat or Dual KB Front Squat
2. @20X1; 7 bent Over Barbell Row
   B) Bend + Push - 20 Min: EVERY 2:30 x 4 Sets ea
3. @20X1; 7 DB RDL
4. @20X1; 7 Bench Press

Thursday June 16, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7: 4 Minute Row
3 Minute Bike
2 Minute Run
1 Minute Plank
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets

Friday June 17, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Alternating Reverse Lunge or DB Reverse Lunge
8/side Single Arm Ring Row
20yd Bear Crawl *hips down

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 UB Russian KBS
Max -3 Push-Ups
30-60s Hollow Body Variation

*Start with something you can at least hit 15 with on the push-ups and have 3 in the tank

Saturday June 18, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 45 Minute Amrap @ easy pace
10 Alternating Turkish Get Ups
8 No Push Up Burpee Step Ups
100 Single Unders
100yd Farmers Carry

Sunday June 19, 2022
Title: Sunday
Status: pending

A) Mixed Modal Tester: 18 Min Amrap
15 Box Jumps w/ Step Down 24”/20"
12 Shoulder to Overhead 115#/75#
9 Toes to Bar

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

Workout Log: CFSB - Class Programming
Start Date: 2022-06-06
End Date: 2022-06-12

Monday June 6, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 3/12

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Front Squats
2. @20X1; 10 Bent Over DB Row
   B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 Deadlift
4. @20X1; 10 Dumbbell Bench Press

Tuesday June 7, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9 Assessment

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry

Wednesday June 8, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:30 x 4 Sets ea

1. @20X1; 10 Goblet Squat
2. @20X1; 10 bent Over Barbell Row
   B) Bend + Push - 20 Min: EVERY 2:30 x 4 Sets ea
3. @20X1; 10 DB RDL
4. @20X1; 10 Bench Press

Thursday June 9, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - easy pace: 5 Minute BIke
4 Minute Row
3 Minute Run
2 Minute Single Unders
1 Minute Plank
x 3 Sets

Friday June 10, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20yd Bear Crawl

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 Banded Pull Through
10-15 Push-Ups
30-60s Hollow Body Variation

Saturday June 11, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work: 45 Minute Amrap @ easy pace
10 Cal Bike
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
10 Cal Row
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
300yd Run
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups

Sunday June 12, 2022
Title: Sunday
Status: pending

Rest Day