CrossFit South Bend

Saturday January 23, 2021
Title: MAP 10

A) MAP 10: 45 Min Amrap
20 Cal Assault Bike
12 Alternating Plank Shoulder Taps
50 JR Singles
20s/arm Mixed Rack Overhead HOLD (not carry)

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Sunday January 24, 2021
Title: Saturday

A) Snatch Work: 60 Minutes of Snatch Skill work

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Monday January 25, 2021
Title: Monday

Warmup: Whiteboard Score
-Heaviest Floor Press
-Total Reps C

A) Warm Up: Take a few moments to cover the movements below, then perform
+
4 Sets, increasing in pace – 7 min cap
6 Alternating DB Muscle Snatch
4 Quality Burpees
6 Box Step Up and Overs with same DB
rest 30s between

B) Horizontal Push – 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press
5×6-8

*keep these sets moderate to tough in the range
C) Bend + Push Accumulation: 12 Min Amrap
6 Double Push Up Burpees
12 Single Arm Dumbbell Muscle Snatch
30 Double Unders or 60 Singles

*choose weights you can move continuously with

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Tuesday January 26, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Total # of pull ups
-Thruster Weight

A) Warm Up: 5/Side Quadruped Plank Row *light
10 Alternating Childs Pose with T-spine rotation
12 Reverse Lunges
B) Vertical Pull – 12 Min Amrap: *challenge your score from a couple weeks ago

Max Sets in 12 minutes of
Max Reps Strict Pull Ups; rest 60s

or
Max Banded Pull Ups; rest 60s (start with something you can confidently hit 10 with UNDER CONTROL)

*banded pull ups are okay for this one

C) Squat + Pull Accumulation: 15 Minute Cap
12 Thrusters
rest 30s
10-12 Three Point Rows/arm
rest 60s
x 4 Sets

*these ranges are unbroken

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Wednesday January 27, 2021
Title: Wednesday

Warmup: Whiteboard score
Total reps for amrap A, and total reps for amrap B

A) Warm Up: Coaches choice warm up
B) MAP 5: 12 Minute Amrap
10 No Push Up Burpees
10 Alternating Single Arm DB Power Clean
10 Cal Assault Bike
+
rest 12 minutes
+
12 Min Amrap
10 Air Squats
10 Abmat Sit Ups
30 Double Unders or Singes

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Thursday January 28, 2021
Title: Thursday

Warmup: Whiteboard Score
-PS or DL Weight
-Slowest and Fastest time for C

A) Warm Up: Coaches Choice Warm Up
B) Bend Focused – 20 Minutes to Warm Up and Finish: Power Snatch 2.2.2.2.2
or
Deadlift 5.5.5.4.3

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

*build slightly across sets
C) Push + Bend Accumulation: 5 Sets for time(s) – 14 Minute Cap
10 Unbroken Push Press
15 Unbroken Russian Kettlebell Swings
rest 60s between sets

*looking for consistent round times here

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Friday January 29, 2021
Title: Friday

Warmup: Whiteboard Score
-Front 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 5.5.5.4.3

*build slightly across sets
C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago

EMOM x 5 Sets
Minute 1: 10 Dead Bug Pullovers
Minute 2: 10-12 Barbell Curls
Minute 3: 8-10 Box Jumps with Step Down