CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2020-11-28
End Date: 2020-12-04

Saturday November 28, 2020
Title: Saturday – at home

A) Option 1: Holds – Bend/Push: 20-30s Prisoner Superman
20-30s Plank Hold
x 15 Sets
B) Option 2: Movement – Bend/Push: 20 Min Amrap
5 Prisoner Kang Squats
5 Push Ups or Push Up Negatives
C) Option 3: Challenge + Dynamic: 20 Min Amrap
5 Hamstring Walkouts
15 Glute Bridges
6-10 Plyo Push Ups over an object

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Sunday November 29, 2020
Title: Sunday – at home

A) Option 1: Holds – Squat/Pull: 20-30s Wall Sit
5 Prone T *hold 5 seconds at the top
x 10-12 Sets
B) Option 2: Movement – Squat / Pull: 20 Min Amrap
8 Perfect Air Squats
8 Towel Rows @5 down
C) Option 3: Dynamic + Challenge – Squat / Pull: 20 Min Amrap
30s Wall Sit March
10 Jump Squats
30s Prone Y Hold
10 Towel Rows

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Monday November 30, 2020
Title: Monday – at home

A) SL / Core / Movement: 15 Sets
15-20s Jog/Run
20s Plank on Hands
8 Walking Lunges
Walk 90s

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Tuesday December 1, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
4 Perfect Air Squats @3211
4 Jump Squats
6 Jump Lunges
10 Alternating Childs Pose w/Rotation
5 Arms Only Inchworms *pause 3 count on the out

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 10.8.8.8.6; rest 90-120s between

*score weight for the 6 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: @3111; Strict Pull Ups x 6-10; rest 30s
*2 at top; Left – Half Kneeling Single Arm KB or Arnold Press x 6-8; rest 30s
*2 at top; Right Left – Half Kneeling Single Arm KB or Arnold Press x6-8; rest 30s

*all sets tough
*no score for whiteboard
*if using KB – thumb goes to chest/sternum area, if using a DB – perform it as an arnold press
*bands or ring rows are okay – you must keep the tempo, negatives are also okay as long as you can keep the 1 at the top, 3 down, and 1 hang at the bottom

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Wednesday December 2, 2020
Title: Wednesday

A) Warm Up – Clean – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
x 3-5 Sets

Below the Kne
Above the Knee
x 3-5 Sets

Above the Knee
High Hang
x 3-5 Sets

Rack Position
Quarter Squat
x 3-5 Sets

Quarter Squat
Front Squat
x 3-5 Sets
B) Skill: 10 Minutes Practicing / Working up in the complex
2 Push Press
4 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) EMOM x 12 Minutes: 4 Sets
3:00 to perform
Deadlift TNG x 6
Push Up or Ring Dips x 9-12
45s Assault Bike for consistency
rest reamining time

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

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Thursday December 3, 2020
Title: Thursday

A) Warm Up – Snatch – Position: Take 10 minutes to work on moving from position to position from the ground up.

Remember, the positions themselves are important, so I’d like to see some 3-5 second pauses each position – but more focus on watching the bar path this time.

Start Position
Below the Knee
x 3-5 Sets

Below the Kne
Above the Knee
x 3-5 Sets

Above the Knee
High Hang
x 3-5 Sets

Overhead
Quarter Squat
x 3-5 Sets

Quarter Squat
Full Overhead Squat
x 3-5 Sets
B) Aerobic: Group 1:
15 Min Amrap
16.12.8
Step Ups
American KBS
+
45 Doubles or 150 Singles

5 Minute Transition between groups

Group 2:
15 Min Amrap
20 Calorie Row
20 Abmat Sit Ups

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Friday December 4, 2020
Title: Friday

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

Group 2:
10 Min Amrap
20-30s Active Hang or 10 Hanging Hip Taps
20-30s Box HS Hold or Wall Facing HS Hold
B) Front Rack Split Squat: 18 Min Cap
4 Sets
@3111; x6-8 Left Leg FRSS; rest 60s
@3111; x6-8; Right Leg FRSS; rest 60s

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

Saturday December 5, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 12 min: 4 Sets; EMOM style
M1; Wall Ball x 15-20
M2; Left Arm Three Point Landmine Row x 15-20
M3; Right Arm Three Point Landmine Row x 15-20

B) EMOM Bend / Push – 12 min: 4 Sets; EMOM style
M1; Russian KBS x 15-20
M2; Left Arm DB or KB Push Press x 15-20
M3; Right Arm DB or KB Push Press x 15-20

C) Core: 10 Min Amrap
6 Alternating Turkish Get Ups
12 Front to Side Plank OR Dead Bug to Side Plank Clamshell Roll

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Sunday December 6, 2020
Title: Map 10

A) Technique: Oh, see that the total time today is 60 minutes? and there is 60 minutes in class – I want to do Map 10 work, the only reason we are limited by 60 minutes is not by what is best for the individual, generally it’s what the market just expects.

If you have to head out early – just cut it at 3 sets 🙂
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike