CrossFit South Bend

Monday December 14, 2020
Title: Monday

A) Warm Up: 10 Min Amrap
12 Alternating Single Leg Cone Touch
3 Arms Only Inchworms
30 JR Singles
30s Assault Bike

Notes
*you don’t need a cone, just imagine one there, lol – wherever you can keep a good back position to

B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 4-5×3; rest 2 minutes between

Option 2:
Deadlift @3111; 4-5×3; rest 2 minutes between

*choose option 2 only if you have a beautiful position on an RDL
*score weight on whiteboard
*use the higher range of sets if you could use some practice with the movements
*you may build slightly across
C) Mixed Modal Lower Body: 15 Min Amrap
15/12 Cal Bike
30 Double Unders or 90 Singles
16 American KBS
16 Reverse Lunges
rest 30s between sets

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

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Tuesday December 15, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
@3111; 5 Goblet Squats; moderate
5 Jump squats
10 Prone Alternating Scratch
10 Slow Dead Bug with single arm overthead reach

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 7.7.5.5.3; rest 90-120s between

*score weight for the 3 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: 10 No Push Up Burpees
@3111; 6-10 Strict Pull Ups
x6-8 Left Arm Standing Arnold Press
x6-8 Right Arm Standing Arnold Press
rest 60s

*all sets tough
*no score for whiteboard
*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 16, 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
Above the knee
High Hang
x 5-7 Sets

Above Knee
High Hang
Muscle Clean
Full Squat
x 5-7 Sets

B) Skill: 10 Minutes Practicing / Working up in the complex
2 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) Bend + Push w/ Breathing: 7 Sets
@ the top of a 2:00 mark
Deadlift TNG x 5
Push Up or Ring Dips x 8-10
Assault Bike remaining time for calories

*ranges are unbroken
*they are also – “pretty,” – choose a weight/movement modification that looks mechanically sound
*score your total calories – you may let the calories roll up each set

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Thursday December 17, 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
Above the knee
High Hang
x 5-7 Sets

Above Knee
High Hang
Muscle Snatch
Overhead Squat
x 5-7 Sets

B) Aerobic: Group 1:
15 Min Amrap
30 Step Up and Over
15 Ball Slams
15 Abmat Sit Ups

5 Minute Transition between groups

Group 2:
15 Min Amrap
20 Calorie Row
15 American KBS
30 Doubles or 90 Singles

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Friday December 18, 2020
Title: Friday

A) Warm Up – Gymnastics Core: 10 Min Amrap
10 Hollow Hold Scissor Kicks L/R=1
10 Superman Flutter Kicks L/R=1

10 Min Amrap
10 Alternating Wall Facing Shoulder Taps
10 L-sit flutter kicks *on bar L/R = 1

MODIFICATIONS

Hollow
30-60s Hollow Hold

Superman
30-60s Prisoner Superman Hold

wall Facing ST
20 Alternating Box Shoulder taps
30-60s Box HS Hold

Hanging Flutter
30-60s Tuck or L-sit Hold
B) Front Rack Split Squat: *all tempo is now TNG – 3010
EMOM x 5 Sets
M1: x5 Left Leg FRSS
M2: x5; Right Leg FRSS

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

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Saturday December 19, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 16 min: 4 Sets
4 Minutes to Perform
Wall Ball x 20-25
4 Alternating Turkish Get Up
Three Point DB Row – Left Arm x 15
Three Point DB Row – Right Arm x 15
rest remaining time

B) EMOM Bend / Push – 16 min: 4 Sets
4 Minutes to perform
Russian KBS x 25
20-30s Side Plank/side
Left Arm DB or KB Push Press x 15
Right Arm DB or KB Push Press x 15
rest remaining time

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Sunday December 20, 2020
Title: Map 10

A) Technique: One more week or practice 🙂
B) Map 10: 4 Sets
5 Minute Jog
5 Minute Row
5 Minute Bike