CrossFit South Bend

Friday January 15, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: at the top of a 2 Minute Mark x 4 Sets
45s Assault Bike; build across sets to moderate
30s Plank
6-8 Goblet Squats
B) Front Squat – 20 Minutes to warm up and finish: Front Squat x 5.5.5.5.5

*build slightly across sets
C) Pull + Squat Accumulation: EMOM x 4 Sets
Minute 1: 10 Dead Bug Pullovers
Minute 2: 10-12 Barbell Curls
Minute 3: 8-10 Box Jumps with Step Down

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Saturday January 16, 2021
Title: Full Body Chipper

A) Full Body Chipper Work: 4 Sets For time
20 Wall Ball
20 Russian KBS
10/side KB Clean to Push Press
20 Abmat sit Ups

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Sunday January 17, 2021
Title: Map 10

A) Notes: Lets speed this up a little
B) Map 10: 10 Sets
30s Jog
30s Rest
+
rest 5 minutes after last set
+
10 Sets
30s Row
30s Rest
+
rest 5 minutes after last set
+
10 Sets
30s Bike
30s Rest

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Monday January 18, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
– Time

A) Warm Up: 9 Min Amrap; increase pace every 3 minutes – end moderate
10 Cal Assault Bike; let the cals roll up
3 No Push Up Burpees Over Bar
5 American KBS
8 Abmat Sit Ups
+
After this take a moment to warm up the power clean patterns
B) Bend – Deadlift – 15 min to warm up and finish: Power Clean 3.3.3.3.3
or
Deadlift 5.5.5.5.5

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused: 10 Minute Amrap
5 Push Press; moderate
5 Burpees over Bar
10.20.30… American KBS

*for this workout, every round you complete, increase your KBS number by 10

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Tuesday January 19, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat x 5.5.5.5.5

*build slightly across sets
C) Pull Focused Accumulation: 15 Min Amrap
5 UB Strict Pull Ups
16 Reverse Lunges in place or Goblet Reverse Lunge
rest 30s

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Wednesday January 20, 2021
Title: Wednesday

Warmup: Whiteboard Score

No score, although you should have tracked last week and should be able to dial this in a bit more – we want consistency here!

We’ve got different ordering this week! this changes the stimulus slightly

A) Warm Up: Coaches choice warm up
B) MAP 5: 6 Minute Amrap
10 No Push Up Burpees
10 Alternating Single Arm DB Power Clean
10 Cal Assault Bike
rest 6 minutes
x 2 Sets
+
6 Min Amrap
10 Air Squats
10 Abmat Sit Ups
30 Double Unders or Singes
rest 6 minutes
x 2 Sets

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Thursday January 21, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: 9 Min Amrap
2/side Turkish Get Ups
10 Doubles or 30 Singles
30s Plank on hands
+
After this take a moment to practice TNG Deadlifts with a light weight
B) Vertical Push – 15 minutes to warm up and finish: Strict Press x 5.5.5.5.5

*build slightly across sets
C) Bend Focused Accumulation: 8 Minute Amrap
8 TNG Deadlifts; moderate
12 Box Jumps with Step Down

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Friday January 22, 2021
Title: Friday

Warmup: Whiteboard Score
-bent over row weight
-Goblet squat weight

A) Warm Up: 9 Minute Amrap
8 Goblet Good Mornings
4 Split Squats/side *unweighted
20s Side Plank Hold/side

B) Horizontal Pull – 12 minutes: Every 90s x 8 Sets
Supinated Grip Bent Over Row x 5; keep all tough but pretty
C) Squat Focused Accumulation: 4-5 Sets – 12 Minute Cap
10 Goblet Squats *tough
10 Box Step Up and Over *use a single KB or DB – hold it however you’d like
rest 60s