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Programming 6.12 – 6.18

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Notes about this week: https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98

Workout Log: CFSB – Class Programming
Start Date: 2021-06-12
End Date: 2021-06-18

Saturday June 12, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
30 yard sled push or plate push
15/12 Cal Assault Bike
200m Run
30 yard farmers carry
3 Minute Walk

—–

Sunday June 13, 2021
Title: Sunday MAP 10

A) MAP 10: 6 Sets
1:45 at each
Amrap 3 No Push Up Burpees + 2×20 Yard Shuttle
Row
Assault Bike

1 shuttle = 20 out, 20 back.

—–

Monday June 14, 2021
Title: Monday

Warmup: Score back squat on whiteboard
Coaches Choice Warm Up

A) Snatch: Choose one based on your skill level.

15 minute time cap

A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.

B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Back Squat: Every 2:30 x 4 Sets
@30X1; x8-10
C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s
Seated DB Strict Press x 8-10; rest 60s
x 3 Sets

*switch grip each time on the bar

—–

Tuesday June 15, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard
Coaches choice warm up

A) Clean – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee

B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Deadlift: Every 2:30 x 4 Sets
@30X1; x 8-10
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 16, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂
Coaches choice warm up

A) Jerk – Warm Up: Choose one based on your skill level.

15 minute time cap

A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.

B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed

B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality
8-10 Dumbbell Elbowing Row
8-10 Front Foot Elevated Goblet Split Squat
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar

*Elevate foot 2-4″ off the ground

—–

Thursday June 17, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other

A) MAP 6 Aerobic Work: 5 Minute Amrap
20 Alternating DB Snatch
15/12 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 5 minutes
x 4 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 18, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Incline Barbell Bench Press: *slight incline – #45 under the bench
x6-8; rest 45s
A2) Top Down DB Curl: x6-8/arm; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Bent Over rear Delt Raise
10-15 Strict Press
10-15 Lateral Raise

 

Programming 6.5 – 6.11

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Saturday June 5, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
20/15 Cal Assault Bike
50 yard sled push or plate push
400m Run
50 yard farmers carry
2 Minute Walk

—–

Sunday June 6, 2021
Title: Sunday MAP 10

A) MAP 10: 7 Sets
1:30 at each
Row
Down Up
Assault Bike
Jog
JR Singles

—–

Monday June 7, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 5 Sets
@3111; x6
C) UB Strength: Supinated Grip Pull Ups x 8-10; rest 60s
Seated Arnold Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday June 8, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 5 Sets
@3111; x 6
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 9, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Goblet Landmine Row
8-10 Front Foot Elevated DB or KB Split Squats
15-20 Tuck Ups or V-Ups

*Elevate foot 2-4″ off the ground

—–

Thursday June 10, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
15/12 Cal Assault BIke
16 Alternating DB Snatch
16 Prisoner Step Ups
+
rest 8 minutes
x 3 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 11, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x6-8; rest 45s
A2) Barbell Drag Curl: x6-8; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
12-15 Three Point Row
12-15 Front Raise
12-15 Lateral Raise

 

Programming 5.29 – 6.4

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Saturday May 29, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 35 Minute Amrap
15/12 Cal Assault Bike
60 yard sled push or plate push
300m Run
50 yard farmers carry
2 Minute Walk

—–

Sunday May 30, 2021
Title: Sunday MAP 10

A) MAP 10: 8 Sets
1:15 at each
Assault BIke
Down Up
Row
JR Singles
Jog

—–

Monday May 31, 2021
REST DAY
Memorial Day Murph!

—–

Tuesday June 1, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@3133; x 4
C) MAP 5 Aerobic Work – Cyclical: 3 Minute Assault Bike, Row, or Run
3 Minute Rest
x 3 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday June 2, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Bent Over Barbell Row
8-10 DB or KB Split Squats
15-20 Tuck Ups

—–

Thursday June 3, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Russian KBS
9 Front Squats pulled from floor
+
rest 8 minutes
x 3 Sets

*weights should all be able to be done unbroken and consistent

—–

Friday June 4, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 45s
A2) Barbell Reverse Curl: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 Ring Bicep Curls
15-20 Chest Elevated Push Up

Programming 5.21 – 5.28

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Workout Log: CFSB – Class Programming
Start Date: 2021-05-21
End Date: 2021-05-28

Friday May 21, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Close Grip Bench Press: x5; rest 60s
A2) Barbell Drag Curl: x6-8; rest 60s
x 6 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Archer Ring Row – Alternating; rest 30s
15-20 UB Narrow Grip – Elevated Push Ups; rest 30s

—–

Saturday May 22, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 25 Minute Amrap
250m Row
15 Russian KBS
25 Yard Farmers Carry
300m Jog
25 Yard Farmers Carry
15 Russian KBS

—–

Sunday May 23, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
10 Cal Assault BIke
30 Yard/arm Mixed Rack Overhead Carry
10 Cal Assault BIke
30s Plank on Hands
10 Cal Assault BIke
15m Bear Crawl

—–

Monday May 24, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@4441; x4
C) UB Strength: Commando Pull Ups x 8-10 Alternating; rest 60s
Dual DB Z-Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday May 25, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@4144; x 4
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
3 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday May 26, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
6-8 Three Point DB Row
8 Front Rack Landmine Split Squats/side
12-15 Weighted Sit Ups

—–

Thursday May 27, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Wall Balls
8 TNG Deadlifts – light
+
rest 8 minutes
x 3 Sets

—–

Friday May 28, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x5; rest 45s
A2) Barbell Bicep Curls: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
12-15/Side Single Arm Ring Row
12-15/Side Tricep Kickbacks

 

Programming 5.14 – 5.20

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Friday May 14, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 60s
A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s
x 5 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Ring Row; rest 30s
15-20 UB Elevated Push Ups; rest 30s

—–

Saturday May 15, 2021
Title: Saturday – WODMS

A) WOD MS: The Workout – Advanced
16 Minute Amrap
16 Burpees
16/leg Reverse Lunges
16 Alternating Cone Touches
Rest between minutes 8-10

The Workout – Modified
16 Minute Amrap
16 Sprawls
16 Russian Kettlebell Swings
16 Alternating Cone Touches
Rest between minutes 8-10

—–

Sunday May 16, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
2 Mile/3200m Assault Bike
100 yard Jog
30yard/arm Single Arm KB Front Rack Walk
10m Bear Crawl
100 yard jog
30 Yard/arm single arm KB Front Rack Walk
10m Bear Crawl

—–

Monday May 17, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@5551; x3
C) UB Strength: Strict Pull Up x 8-10; rest 60s
Strict Press x 8-10; rest 60s
x 4 Sets

—–

Tuesday May 18, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@5155; x 3
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
5 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

—–

Wednesday May 19, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Three Point Row/arm
8 DB Split Squats/side
15-20 Abmat Sit Ups

—–

Thursday May 20, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 10 Minute Amrap
5 Box Jumps with Step Down
10 Russian KBS
200m Jog
+
rest 5 minutes
+
10 Minute Amrap
7 No Push Up Burpees
7 Air Squats
15/10 Cal Assault BIke
+
rest 5 minutes
+
10 Minute Amrap
20 Prisoner Step Ups
30 Double Unders or 60 Singles

 

Programming 5.8 – 5.13

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Saturday May 8, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
x 4 Sets for time

C) Core Work: 10 Minute Amrap
100 Yard Farmers Carry
30 Abmat Sit Ups

—–

Sunday May 9, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
Find a 1rm

OR

Front Squat
Find a 1rm
B) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
Find a 1rm

or

Push Press
Find a 1rm

—–

Monday May 10, 2021
Title: Week 10 – Monday

Warmup: Whiteboard Score:
Bench
How many pull ups you got or time held – no bands allowed

A) Coaches Choice Warm Up: Coach choice warm up
B) Close Grip Bench Press: Find a 1rm – 15 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Vertical Pull: Strict Pull Ups
1x Max Reps
or
Pull Up Iso Hold
1xMax hold with chin over bar – you can jump up for this
or
Passive Hang
1x Max Attempt
D) Mixed Modal – UB Focused: 12 Minute Amrap
800m Run
16 Burpees w OH Clap
20 Alternating DB Hang Muscle Clean

*More density here

—–

Tuesday May 11, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: Find a 1rm – 20 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Single Leg Squat + Isometrics: 15 Minute Amrap
100 Yard Dual KB Front Rack Carry; no rest
5 Heavy Split Squats/side; rest 60s

—–

Wednesday May 12, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press and Bent Over Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Seated Dumbbell Press: Work up to a 6rm – 12 Min Cap
C) Bent Over Barbell Row: Work up to an 8rm – 12 Min Cap
D) Mixed Modal – Shoulder Focused: 9 Minute Amrap
5 tough Push Press
15/12 Calorie Bike

*New spin here – I want the Push Presses to be tough – find something that is tough but doable for 5’s

—–

Thursday May 13, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: Work up to a tough Deadlift Single

new to this? lets work to 8 reps @ 3111
C) DL w/ Breathing – for quality: For Time – 10 Minute Cap
25 Double Unders
15 TNG Deadlifts
50 Double Unders
10 TNG Deadlifts
75 Double Unders
5 TNG Deadlifts

*Double Unders to Single Unders = 3x (75, 150, 225)
*DL Are tough but pretty

 

Programming 5.1 – 5.7

By: 0

Saturday May 1, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
rest 30s between sets
x 4 Sets; all sets same time

*Non sharing – Run
*ordering change and rest drop!
C) Core Work: 10 Minute Amrap
20 Yard Farmers Carry – Dual KB or DB
15-20 Tuck Ups or V-ups
10 Alternating Hanging Hip Tap

*hip taps can be modified or a 10-20s Active hang can be subbed

—–

Sunday May 2, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Broad Jump: Every 30s x 8 Sets
x 1
B) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
2×1 @65-70%
1×1 @ 75-80%
1×1 @ 85-90%
1×1 @90-95%
x 2 Sets (wave load)

OR

6 Sets
@3111; Front Squat x 2; rest 90s between
C) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
2×1 @65-70%
1×1 @ 75-80%
1×1 @ 85-90%
1×1 @90-95%
x 2 Sets (wave load)

or

6 Sets
2 Push Press; rest 90s between

—–

Monday May 3, 2021
Title: Week 9 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x3.2.2.1; rest 60s

*work up to a heavy single across the sets
B2) Bent Over DB Row: @controlled – x5; rest 60s
x 4 Sets

C) Mixed Modal – UB Focused: 12 Minute Amrap
400m Run
8 Burpees w OH Clap
10 Alternating DB Hang Muscle Clean

—–

Tuesday May 4, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 3.2.2.1; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30 Yard Dual KB Front Rack Carry; rest 60s
5 Heavy Split Squats/side; rest 60s
x 5 Sets

—–

Wednesday May 5, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Seated Dumbbell Press: x5.5.5.5; rest 60s
B2) Bent Over Barbell Row: x5.5.5.5 rest 60s
x 4 Sets
C) Mixed Modal – Shoulder Focused: For Time; 16 minute cap
50/40 Calorie Row
40 Push Press
50/40 Calorie Bike
40 Push Ups

*these don’t have to be unbroken, however find something you can finish in 5 Sets or less for the push press/push ups, if you aren’t sure – err on the side of easy

—–

Thursday May 6, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) DL w/ Breathing – for quality: 25 Double Unders or 75 Singles
5 TNG Deadlifts @ 3010
x 5 Sets for time – smooth
C) Bilateral Bending + Core: 10 Minute Amrap
30 Russian KBS
30 Abmat sit Ups

—–

Friday May 7, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B) Sets! : 8 Sets for time
200m Run; consistent and smooth
5 Strict Pull Ups
rest 30s
400m Assault Bike
5 Heavy Barbell Glute Bridge Floor Press
rest 30s

Notes
Strict Pull Ups – bands are okay – controlled, switch grip each time (pronated, supinated, mixed/mixed, repeat) if 5 pull ups are easy, perform them weighted

 

Programming 4.24 – 4.30

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Saturday April 24, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15/12 Cal Assault Bike
10 No Push Up Burpees
15 Wall Balls
16 Dumbbell Snatches
rest 60s between sets
x 4 Sets; all sets same time

*Non sharing – Run
C) Core Work: 10 Minute Amrap
20 Yard Farmers Carry – Dual KB or DB
10 Ball Slams
12-15 Hanging Tuck Ups

—–

Sunday April 25, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Broad Jump: Every 30s x 8 Sets
x 1
B) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
5×1 @65-75%
5×1 @ 75-85%

OR

5 Sets
@3111; Front Squat x 2-3; rest 90s between
C) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
5×1 @65-75%
5×1 @ 75-85%

or

5 Sets
3-4 Push Press; rest 90s between

—–

Monday April 26, 2021
Title: Week 8 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x3-4; rest 60s
B2) Bent Over DB Row: @3111; x3-4; rest 60s
x 4 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
400m Run
8 Burpees w OH Clap
6/side Single Arm DB Hang Power Clean to Arnold Press
30s Rest

—–

Tuesday April 27, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 4×2-3; rest 2 minutes between
C) Single Leg Squat + Isometrics: 20 Yard Dual Arm Farmers Carry; rest 30s
5/side DB Reverse Lunge to Step Up; rest 60s
x 5 Sets

*Use DB for the reverse lunge to step up

—–

Wednesday April 28, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm OH DB Press: @30X1; x3-4; rest 30s
B2) Bent Over Barbell Row: *tough sets
x2.2.2; rest 15s; rest 60-90s
x 4 Sets

*yep, cluster sets, hit 2, rest 15s, hit 2, move on
C) Mixed Modal – Shoulder Focused: 2 Sets for time; 12 Minute Cap
20/15 Calorie Row
12-15 Push Press
20/15 Calorie Bike
20 Push Ups *choose something you can finish in 3 sets or less

*push presses are unbroken

—–

Thursday April 29, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) DL w/ Breathing – for quality: 25 Double Unders or 75 Singles
5 TNG Deadlifts @ 3010
rest 60s
x 5 Sets
C) Bilateral Bending + Core: 10 Minute Amrap
15 Russian KBS
15 Abmat sit Ups

—–

Friday April 30, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B) AMRAP: 8 Minute Amrap
6-8 Ring Bicep Curls
6-8 Narrow Grip Tricep Push Ups
rest 30s between sets
+
rest 4 minutes
+
8 Minute Amrap; pick up the pace from last week
400m Run
1600m/1200m Bike
+
rest 4 minutes
x 2 Sets

*keep consistent pacing on the run/bike piece – you can start different groups on different stations

 

WOD MS – 2021

By: 0

WOD MS – 2021

CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce the second annual WOD MS!

What?

A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria’s struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021.

When and Where?

Saturday, May 15th
9:00am and 11:00am

CrossFit South Bend
3927 North Home Street
Mishawaka, Indiana 46545

Why?

For the past four years, CrossFit South Bend has supported Team Deme and joined the Smith Family at Walk MS South Bend. Last year, the in-person aspect of Walk MS was canceled, so we created WOD MS to continue to support the Smith Family and help raise awareness for multiple sclerosis. Since the workout was such a large success and applauded by many people within the MS community, we are doing it again.

How to Help?

Show up and do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. There will be “scaled” version of the workout to allow for participation on all levels.

If you’re not a member of CrossFit South Bend – you can register here 

If you ARE a member of CrossFit South Bend – simply register for class 🙂

Secondly, you can use the following link to donate to Team Deme fundraising efforts:

http://main.nationalmssociety.org/goto/TeamDeme2021

Donations go towards the National MS Society. According to their website, more than 79 cents out of every dollar raised goes directly to improve the lives of people living with MS through programs, services and research.

4.17 – 4.23

By: 0

Saturday April 17, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 250m Row
16 Dumbbell Snatches
15/12 Cal Assault Bike
15 Wall Balls
rest 2 Minutes between sets
x 4 Sets

*Non sharing – Run
C) Core Work: 10 Minute Amrap
30 Yard Farmers Carry – Dual KB or DB
10 Alternating Barbell Windshield Wipers
12-15 Hanging Tuck Ups

—–

Sunday April 18, 2021
Title: Sunday

Warmup: 5-10 Minutes to warm up, then we’ll get after it

A) Seated Vertical Jump: Every 30s x 10 sets
x 2
B) Snatch Skill Work: EMOM x 10 Minutes
x2 @60-70%

or

5 Sets
@3111; Front Squat x 3-4; rest 90s between
C) Clean and Jerk: Every 90s x 8 Sets
x2 @60-70%

or

5 Sets
4-6 Push Press; rest 90s between
D) Accessory: Snatch RDL @ 3111; x4-6; rest 60s
Bent Over Dual DB Row @30X2; x4-6; rest 60s
x 3 Sets

—–

Monday April 19, 2021
Title: Week 7 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x4-6; rest 60s
B2) Bent Over DB Row: @3111; x4-6; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
400m Run
10 Dumbbell Hang Muscle Cleans
10 Burpees w OH Clap
60s Rest

—–

Tuesday April 20, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 3×3-4; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30 Yard Dual Arm Farmers Carry; rest 30s
10 Front Foot Elevated DB Suitcase Reverse Lunge; rest 60s
x 5 Sets

—–

Wednesday April 21, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm OH DB Press: @30X1; x4-6; rest 30s
B2) Dumbbell Pullover: x3.3; rest 15s; rest 30s

*yep, cluster sets, hit 3, rest 15s, hit 3, move on
B3) Barbell Bicep Curl Cluster Set: x2.2.2; rest 15s; rest 60s
x 3 Sets

*do 3, rest 15s, 3, rest 15s, 3, rest 60s – then move on
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Push Press

push presses are unbroken

—–

Thursday April 22, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 7.5.3.1; rest 2 minutes between
C) Bilateral Bending + Core: 6 Sets for time; 12 Minute Cap
25 Double Unders or 75 Singles
10 Hang Muscle Clean
10 Abmat sit Ups

—–

Friday April 23, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B1) Tall Kneeling Single Arm DB Curl: x6-8; no rest
B2) Single Arm DB Skull Crushers : x6-8; rest 30s
x 4 Sets
C1) Barbell Reverse curls: x6-8; no rest
C2) Seated Dumbbell Tricep Extensions: x6-8; rest 30s
x 4 Sets
D) Mixed Cyclical: *practice this pacing one more week!
8 Minute Amrap; pick up the pace from last week
400m Run
500m Row
2k Bike
rest 6 minutes
x 2 Sets