CrossFit South Bend

Saturday March 20, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 12 Cal Assault Bike
12 Goblet squat
12 Walking Lunge
12 Air Squat
12 Reverse Lunges
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

—–

Sunday March 21, 2021
Title: Sunday

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

A) Notes: We’ll be challenging the weights from last week!
B) tall box jump: EMOM x 8 Minutes
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @45-55%

or

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

or

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

—–

Monday March 22, 2021
Title: Week 3 – 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. 6 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
30s Plank March
30s Reverse Plank to Tabletop
B1) Medium Grip Bench Press: @3111 x10-12; rest 60s
B2) Three Point Dumbbell Row: @3111; x10-12; rest 60s
x 3 Sets
C) Accessory + Single Modality: 3 Sets
2:30 Assault Bike; work on consistent RPM
@2010; 12-15 Ring Rows
@2010; 12-15 Push Ups
90s Rest

—–

Tuesday March 23, 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
60 Jump Rope Singles
10 Arms Overhead Reverse Lunge *alternating
12 Front Plank to Side Plank
B) Back Squat: @3211; 3×10; rest 2 minutes between
C) Single Leg Squat + Isometrics: Single Arm Dumbbell March x 20 Alternating *switch arms at 10; rest 30s
@20X1; x15-20/side; Front Rack Split Squat; rest 60s
x 3 Sets

—–

Wednesday March 24, 2021
Title: Wednesday

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

Time Limits:
A. 6 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 KB Drag
10 Front Plank to Reverse Plank *pause 3 seconds in each position
10 Alternating Childs Pose T-spine rotation
B) Ring Row: @3113; 3xMax reps; rest 90s between

*choose something you can hit at least 6 reps with!
C1) Strict Press: @2010; x15-20; rest 60s
C2) Dumbbell Pullover: @5110; x8-10; rest 60s
x 3 Sets
D) Accessory + Single Modality: 3 Sets
20 Single Arm DB or KB Push Press/side
20/15 Calorie Row
rest 60s between sets

—–

Thursday March 25, 2021
Title: Thursday

Warmup: For class:
score the deadlift heaviest

Time Limits:
A. 6 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: 2 Sets
16 Alternating Active Straight Leg Raise
14 Toe Touch to Squat
30-45s Prisoner Superman Hold
B) Deadlift: @5111; 10.8.6; rest 2 minutes
C) Bilateral Bending + Isometrics: @4040; x6/side rest 60s
20-30 Abmat Sit Ups; rest 60s
x 3 Sets
D) Landmine Twist: 2×20; rest 90s between sets

—–

Friday March 26, 2021
Title: Friday

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

Time Limits:
A. 6 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) Barbell Bicep Curls: x8-10; rest 30s
B2) Narrow Grip Tricep Push Ups: x8-10; rest 30s
x 4 Sets
C1) Zottman Curls: x8-10; rest 30s
C2) Skull Crusher: *on the ground
x8-10; rest 40s
x 4 Sets
D) Mixed Cyclical: 10 Minute Amrap
10 No Push Up Burpees
30 Double Unders or 90 Single Unders
200m Run
20/18 Cal Assault Bike