CrossFit South Bend

Monday December 7, 2020
Title: Monday

A) Warm Up: 10 Min Amrap
6 Alternating See Saw Walks – @3030
14 Forearm Plank with Posterior Pelvic Tilts
20 Alternating Superman

*if you need balance assistance for a see saw walk – grab a PVC

B) Bend – 15 Minute cap: Option 1:
Romanian Deadlift @ 3111; 3-5×4-6; rest 2 minutes between

Option 2:
Deadlift @3111; 3-5×4-6; 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 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
16 Reverse Lunges
30 Double Unders or 90 Singles
10/Side Single Arm KB Swing
rest 1:1

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

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Tuesday December 8, 2020
Title: Tuesday

A) Warm Up: 10 Min Amrap
6 Perfect Air Squats @3211
8 Jump Lunges
10 Prone Alternating Scratch
5 Arms Only Inchworms *pause 3 count on the out

B) Double Leg Squat – 18 Min Cap: @3111; Back Squat 9.8.7.6.5; rest 90-120s between

*score weight for the 5 on the whiteboard
*you may build across sets
C) Upper Body Push / Pull Vertical – 18 Min Amrap: @3111; 6-10 Strict Pull Ups
x8-10 Left Arm Standing Arnold Press
x8-10 Right Arm Standing Arnold Press
10 No Push Up Burpees
rest 90-120s

*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 9, 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
x 3-5 Sets

Below the Knee
Above the Knee
High Hang
x 3-5 Sets

Above Knee
High Hang
Muscle Clean
x 3-5 Sets

High Hang
Muscle Clean
Full Squat
x 3-5 Sets
B) Skill: 10 Minutes Practicing / Working up in the complex
1 Push Press
3 Push Jerk

*the press has been removed – more push jerks – should allow some slightly heavier loading.
C) Bend + Push w/ Breathing: 5 Sets
@ the top of a 2:30 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 10, 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
x 3-5 Sets

Below the Knee
Above the Knee
High Hang
x 3-5 Sets

Above Knee
High Hang
Muscle Snatch
x 3-5 Sets

High Hang
Muscle Snatch
Overhead squat
x 3-5 Sets

B) Aerobic: Group 1:
15 Min Amrap
30 Step Ups
30 American KBS
45 Doubles or 150 Singles

5 Minute Transition between groups

Group 2:
15 Min Amrap
50 Calorie Row
25 Abmat Sit Ups
25 Ball Slams

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Friday December 11, 2020
Title: Friday

A) Warm Up – Gymnastics Core: Group 1:
10 Min Amrap
20-30s Hollow Hold, 10 Hollow Rocks, or 5 Inchworms to Hollow Hold *pause 3 seconds on the out
20-30s Superman Hold, Weighted Superman Hold, or 10 Arch Rocks

Group 2:
10 Min Amrap
20-30s Active Hang or 10 Hanging Hip Taps
30-45s Box HS Hold or Wall Facing HS Hold
B) Front Rack Split Squat: 18 Min Cap
5 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

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Saturday December 12, 2020
Title: Full Body EMOM

A) EMOM Squat / Pull – 16 min: 4 Sets; EMOM style
M1; Wall Ball x 15-20
M2; 4 Alternating Turkish Get Up
M3; Left Arm Three Point Landmine Row x 15-20
M4; Right Arm Three Point Landmine Row x 15-20

B) EMOM Bend / Push – 16 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
M4; 10-20s Side Plank/side

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Sunday December 13, 2020
Title: Map 10
Status: pending

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