CrossFit South Bend

Saturday January 30, 2021
Title: MAP 10
Status: pending

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

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Sunday January 31, 2021
Title: Saturday

A) Snatch Work: 60 Minutes of Snatch Skill work

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Monday February 1, 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 2.2.2.2.2
or
Deadlift 3.3.3.3.3

*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
6 Burpee Box Jumps
8 Push Press; moderate
12 Alternating DB Snatches *light/smooth weight

*if you don’t have solid push ups, choose a No Push Up Burpee

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Tuesday February 2, 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 3.3.3.3.3

*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
30 Double Unders
rest 30s

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Wednesday February 3, 2021
Title: Wednesday

Warmup: Whiteboard Score

I don’t need a score for the whiteboard, but I’m looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here 🙂

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

A) Warm Up: Coaches choice warm up
B) MAP 5: 3 Minute Assault Bike
2 Minute Rest
x 3 Sets

3 Minute Row
2 Minute Rest
x 3 Sets

3 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with

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Thursday February 4, 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 3.3.3.3.3

*build slightly across sets
C) Bend Focused Accumulation: 10 Minute Amrap
8 TNG Deadlifts; moderate
12 Abmat Sit Ups
8 Box Jumps with Step Down

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Friday February 5, 2021
Title: Friday

Warmup: Whiteboard Score
-Bent Row
-time

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 75s x 8 Sets
Supinated Grip Bent Over Row x 3; keep all tough but pretty
C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap
2k Bike
directly into
4 Sets
8 Three Point Rows/arm
12 Goblet Squats

*choose weights that are tough but unbroken

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