CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2020-11-16
End Date: 2020-11-20

Monday November 16, 2020
Title: Monday

A) Warm Up: 8 Min Amrap
10 Alternating SL Cone Touches
30s Forearm Plank
30s Prisoner Superman
10 Abmat Sit Ups
B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 3×8-10; rest 2 minutes between

Option 2:
Deadlift @3111; 3×8-10; rest 2 minutes between

*choose option 2 only if you have a beautiful position on an RDL
*score weight on whiteboard
C) Mixed Modal Lower Body: 15 Min Amrap
30 Double Unders or 90 Singles
10 Alternating Step Ups
10 Russian Kettlebell Swings
5/arm Single Arm KB front squat
15/12 Cal Bike
rest 1:1

*all sets “unbroken” so to speak here
*score total # of rounds + reps on board

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Tuesday November 17, 2020
Title: Tuesday

A) Warm Up: 8 Min Amrap
6 Perfect Air Squats @3211
10 Alternating Childs Pose w/Rotation
10 Alternating Plank March

B) Double Leg Squat – 20 Min Cap: @3111; Back Squat 5×8; rest 90-120s between

all sets tough
*score weight on whiteboard
C) Upper Body Push / Pull Vertical – 20 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s
@2112; Left Arm Single Arm Z-Press (DB or KB) x 8-10; rest 30s
@2112; Right Arm Single Arm Z-Press (DB or KB) x8-10; rest 30s

*all sets tough
*no score for whiteboard
*bands or ring rows are okay – you must keep the tempo

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Wednesday November 18, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes

Start Position
Below the Knee
Above the Kneee
Mid Thigh
High Hang
Rack Position
Quarter Squat
Front Squat
B) Skill – Press – Push Press – Push Jerk: Take 10 Minutes to work through the skills of

Press
Push Press
Push Jerk
C) EMOM x 12 Minutes: Minute 1: Deadlift TNG x 6
Minute 2: Push Up or Ring Dips x 9-12
Minute 3: 30s Assault Bike; be consistent with your RPM

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your DL

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Thursday November 19, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work through holding 10-15s in each of positions, get through as many rounds as possible in the 10 minutes

Start Position
Below the Knee
Above the Kneee
Mid Thigh
High Hang
Overhead
Quarter Squat
Overhead Squat
B) Aerobic: 30 Min Amrap
12 Step Ups
12 American KBS
30 Double Unders or 90 Singles

*try to be consistent in your round time here
*score rounds + reps

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Friday November 20, 2020
Title: Friday

A) Warm Up – Gymnastics Core: Group 1:
10 Min Amrap
20-30s Hollow Hold
20-30s Superman Hold

Group 2:
10 Min Amrap
20-30s Active Hang
20-30s Box HS Hold
B) Front Rack Split Squat: 18 Min Cap
Elevate with a 25# plate
4 Sets
@3111; x8-10 Left Leg FRSS; rest 45s
@3111; x8-10; Right Leg FRSS; rest 45s

*if you cannot confidently hold a barbell in the front rack position – choose a goblet position
*score SS Weight