CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-02-27
End Date: 2021-03-05

Saturday February 27, 2021
Title: Saturday

A) MAP 10: 45 Min Amrap
10/Single Arm Russian KB Swing/side
50 JR Singles
10 Prisoner Reverse Lunge
50 JR Singles
10 Alternating Single Leg V-Up
2 Trips Lateral Bear Crawl
20 Cal Assault Bike

Notes
For the bear crawl – 1 trip = all the way Left, all the way Right

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Sunday February 28, 2021
Title: Sunday

Warmup: Thacker

A) Snatch Work: 60 Minutes of Snatch Skill work
B) Thacker: SNATCH WARM UPS AND DRILLS:

Optional general warmup and mobility work.
General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)
Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose

A, B, Cs’:
As:
1) Squatting Quad Muscle Snatch x3-5
2) Squatting Quad Power Snatch x3
3) Squatting Quad Power Snatch TO Overhead Squat x3
4) Squatting Quad Snatch (squat snatch) x3

Bs:
1) 3 Part Pausing Power Snatch x3
2) 3 Part Pausing Power Snatch TO Overhead Squat x3
3) 3 Part Pausing Snatch (squat snatch) x3

Cs:
1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1
2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1
3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1

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Monday March 1, 2021
Title: Monday

Warmup: Whiteboard Score
-Deadlift or Power Clean
-Total time

A) Warm Up: *Coaches Choice warm up
B) Bend – Deadlift – 15 min to warm up and finish: Work up to a Power Clean 1rm
or
Work up to a heavy 8rm Deadlift @ 3111

*You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift

*build slightly across sets
C) Push Focused: 4 Sets – 15 minute cap
5 Push Press; tough
15 Russian KBS
15 Abmat Sit Ups
30 Double Unders or 60 Singles
rest 60s between sets

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Tuesday March 2, 2021
Title: Tuesday

Warmup: Whiteboard Score
-Back Squat weight
-Total reps for C

A) Warm Up: Coaches choice warm up
B) Back Squat – 20 Minutes to warm up and finish: Back Squat

Work up to a heavy 8rm Back Squat @ 3111
C) Pull Focused Accumulation: 4 Sets – 15 minute cap
5 Mixed Grip Pull ups or 10 Ring Rows
10 Reverse Lunges in place AND 10 Arms Overhead Air Squats – alternate movement each round
10 Cal Assault Bike
rest 60s

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Wednesday March 3, 2021
Title: Wednesday

Warmup: *work on keeping last weeks pace with less rest
*no score

A) Warm Up: Coaches choice warm up
B) MAP 5: 3:30 Minute Assault Bike
1:30 Rest
x 3 Sets

3:30 Minute Row
1:30 Rest
x 3 Sets

3:30 Minute Amrap;
12 Step Ups
5/side Single Dumbbell Down Up *choose a weight you can move aerobically with
1:30 Rest
x 3 Sets

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Thursday March 4, 2021
Title: Thursday

Warmup: Whiteboard Score

-Strict Press weight
-Time for C

A) Warm Up: *Coaches Choice warm up
B) Vertical Push – 15 minutes to warm up and finish: Work up to a heavy 8rm Strict Press @ 3111
C) Bend Focused Accumulation: 9 Minute Amrap
@3010; 5 TNG Deadlifts; moderate
8 No Push Up Burpee Box Jumps with Step Down

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Friday March 5, 2021
Title: Friday

Warmup: Whiteboard Score
-Bent Row
-time

A) Warm Up: *Coaches Choice warm up
B) Horizontal Pull – 12 minutes: Bent Over Barbell Row

Work up to a heavy 8rm @ 3111
C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap
4 Sets
8 Three Point Rows/arm
12 Goblet Squats
directly into
3k Bike

*choose weights that are tough but unbroken