CrossFit South Bend

Saturday March 13, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 10 Reverse Lunges
10 Wall Balls
10 Step Ups
10 Cal Assault Bike
rest 90-120s
x 5 Sets
B) Core Work: Every 90s x 6 Sets
1. 30-90s Side Plank Hold Left side
2. 30-90s Side Plank Hold Right Side

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Sunday March 14, 2021
Title: Sunday

Warmup: We’ll take 10-15 Minutes to warm up, then get after it!

A) tall box jump: EMOM x 8 Minutes
x 2
B) Snatch Skill Work: EMOM x 10 Minutes
x2 @45-55%

or

4 Sets
@3111; Front Squat x 6; rest 90s between
C) Clean and Jerk: EMOM x 10 Minutes
x2 @45-55%

or

4 Sets
6-8 Push Press; rest 90s between
D) Accessory: Snatch RDL @ 3111; x6-8; rest 60s
Bent Over Dual DB Row @30X2; x6-8; rest 60s
x 3 Sets

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Monday March 15, 2021
Title: Week 2 – Monday

Warmup: For class:
Score the bench and three point row weight on the board, for those with Truecoach, always note everything 🙂

Time Limits:
A. 7 Minutes
B1/B2. 20 Minutes
C. 20 Minutes

For those not comfortable sharing equipment;
perform
a Glute Bridge Floor Press instead of a bench press
and a barbell bent over row instead of a ring row

A) Warm Up: 6 Minute Amrap
60s Assault BIke; build each set – end moderate
20-30s Plank on Hands
20-30s Reverse Plank Bridge
B1) Medium Grip Bench Press: @3131 x8-10; rest 60s
B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s
x 3 Sets
C) Accessory + Single Modality: 3 Sets
2:30 Assault Bike; work on consistent RPM
@3010; 8-10 Ring Rows
@3010; 8-10 Push Ups
90s Rest

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Tuesday March 16, 2021
Title: Tuesday

Warmup: For class:
score the back squat

Time Limits:
A. 6 Minutes
B. 15 Minutes to warm up and finish
C. 25 minutes to warm up and finish

For those not comfortable sharing equipment;
Goblet Squat or Front Squat in place

A) Warm Up: 6 Minute Amrap
45 Jump Rope Singles
10 Arms Overhead Air Squats
10 Front Plank to Side Plank
B) Back Squat: @5211; 3×8; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 30s
@3111; x12-15/side; Front Rack Split Squat; rest 60s
x 3 Sets

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Wednesday March 17, 2021
Title: Wednesday

Warmup: For class:
score the strict press and pullover weight

Time Limits:
A. 7 Minutes
B. 8 Minutes
C1/C2. 15 Minutes to warm up and finish
D. 15 Minute Cap

For those not comfortable sharing equipment;
Bike instead of Row
Perform presses in place pulled from the floor

A) Warm Up: 6 Minute Amrap
10 Alternating Plank March
10 Reverse Plank to Tabletop Plank
10 Alternating Childs Pose T-spine rotation
B) Strict Pull: @3111; 3xMax reps; rest 90s between

*choose something you can hit at least 6 reps with!
C1) Strict Press: @3111; x10-12; rest 60s
C2) Dumbbell Pullover: @3110; x10-12; rest 60s
x 3 Sets
D) Accessory + Single Modality: 3 Sets
15 Single Arm DB or KB Push Press/side
15/12 Calorie Row
rest 60s between sets

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Thursday March 18, 2021
Title: Thursday

Warmup: For class:
score the deadlift heaviest

Time Limits:
A. 7 Minutes
B. 12 Minutes
C. 20 Minutes to warm up and finish
D. 8 minutes

For those not comfortable sharing equipment;
Perform a DB RDL, and a Side Plank Rotation/side

A) Warm Up: 6 Minute Amrap
10 Alternating Active Straight Leg Raise
10 Toe Touch to Squat
20-30s Prisoner Superman Hold
B) Deadlift: @3111; 12.10.8; rest 2 minutes
C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s
20-30 Abmat Sit Ups; rest 60s
x 2 Sets
D) Landmine Twist: 2×20; rest 90s between sets

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Friday March 19, 2021
Title: Friday

Warmup: For class:
score nothing! get after it 🙂

Time Limits:
A. 7 Minutes
B1/B2. 12 Minutes
C1/C2. 12 Minutes
D. 10 minutes

For those not comfortable sharing equipment;
Row instead of bike

A) Warm Up: 6 Minute Amrap
60s Assault BIke
8-10 Side Plank Powell Raise/side

B1) Concentration Curl: x8-10; rest 30s
B2) Single Arm DB Skull Crushers : *neutral or pronated
x8-10; rest 30s
x 3 Sets
C1) Single-Arm Hammer Curl: x8-10; rest 30s
C2) Tricep Kickbacks : x8-10; rest 30s
x 4 Sets
D) Mixed Cyclical: 10 Minute Amrap
30 Double Unders or 90 Single Unders
200m Run
20/18 Cal Assault Bike