CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-10-26
End Date: 2021-11-01

Tuesday October 26, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

*score your FS Weight

A1) Front Squat – Catalyst: @20X0; x2-3; rest 60s

*all sets tough but solid with tempo
A2) Farmers Carry -Dual Dumbbell: x30yd Unbroken; rest 60-90s
x 4 Sets
B) Single Leg + Push (h) + Pull (h): 15 Min Amrap
10 Cal Row; tough
16 Walking Lunges
10 Push Ups
60-90s Rest

*stagger to get the row done

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Wednesday October 27, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

*score rounds + reps

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below

1. 3-4 Hang Muscle Snatch
2. 2-3 Hang Power Snatch
3. Complex; 1 Hang Power Snatch Below Knee + 1 Power Snatch

*stick to weights/movements you can perform technically sound
B) Mixed Cyclical + Gymnastics: For time – 15 Minute Cap
30 No Push Up Burpees
60/50 Cal Assault Bike
30 No Push Up Burpees
1000yd Run

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Thursday October 28, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Single Arm Dumbbell Snatch : x12 alternating
no rest
A2) Single Arm Kettlebell Thruster: 12, switch hands at 6
no rest
A3) Strict Pull Variation: 1. x10-12 Ring Row

2. x10-12 Banded Pull Ups
3. x3-8 Strict Pull Ups
4. x3-5 Weighted Pull Ups
   no rest

A4) Assault Bike: 15/12 Calories
rest 60s
x 5 Sets
B) Core Work: 1 Minute of Core Work
1 Minute of rest
x 4 Sets

Choose one below
Strict Toes to Bar
Strict Knees to Elbows
Strict Hanging Leg Raise *bent or straight
Tuck ups
Sit Ups

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Friday October 29, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: #skillfocus
8 Sets
Every 90s; choose one to do below

1. 3-4 Hang Muscle Clean
2. 2-3 Hang Power Clean
3. Complex; 1 Hang Power Clean Below Knee + 1 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8: OPTION 1

15 Minute Amrap
50 Double Unders or 60 Single Unders
10 Power Cleans @ 50-60% of today’s complex
14 Burpees Over Bar
rest 60s

OPTION 2

15 Minute Amrap
30 Double Unders or 90 Single Unders
10 Chest Elevated Push Ups
15 American KBS
20 Air Squats
rest 60s

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Saturday October 30, 2021
Title: Saturday
Status: pending

Surprise Halloween Workout!

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Sunday October 31, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 15 Cal Row
3 Wall Walks
3 Rope Lowers
4 Turkish Get Ups
30-60s Hollow Body Hold
x 12 Minute Amrap for quality

Options
Wall Walks > Handstand Walk 10-20yd
Rope Lowers > Strict Rope Pull Ups x 2-3/side
Hollow Body Hold > Hollow Rock

B) Skill Rate Practice: EMOM

1. 60s Row Easy
2. 12-15 No Push Up Burpees or 8-10 Burpees
3. 15-20 American KBS
4. Rest
   x 3 Sets

C) LE 1 – LE 2: Int/Adv

3:00 Minute Row @ 85%
rest/walk 12 Minutes
x 2 Sets

OR

If you’re still practicing

3:00 Minute Row
90s Rest
x 4 Sets

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Monday November 1, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 10 Minute Amrap
10 Cal Assault BIke; let the calories roll up
12-15 Tabletop Glute Bridges
+
2 minute transition
+
10 Minute Amrap
200yd Jog
10 Abmat Sit Ups
30s Goblet Wall Sit
+
2 minute transition
+
10 Minute Amrap
10 Calorie Row; let the calories roll up
2 Alternating Turkish Get Ups
+
2 minute transition
+
10 Minute Amrap
20 Prisoner Step Ups
50yd Dual KB Front Rack Carry
50 Jump Rope Singles

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