CrossFit South Bend

Saturday April 24, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15/12 Cal Assault Bike
10 No Push Up Burpees
15 Wall Balls
16 Dumbbell Snatches
rest 60s between sets
x 4 Sets; all sets same time

*Non sharing – Run
C) Core Work: 10 Minute Amrap
20 Yard Farmers Carry – Dual KB or DB
10 Ball Slams
12-15 Hanging Tuck Ups

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Sunday April 25, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Broad Jump: Every 30s x 8 Sets
x 1
B) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
5×1 @65-75%
5×1 @ 75-85%

OR

5 Sets
@3111; Front Squat x 2-3; rest 90s between
C) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
5×1 @65-75%
5×1 @ 75-85%

or

5 Sets
3-4 Push Press; rest 90s between

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Monday April 26, 2021
Title: Week 8 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x3-4; rest 60s
B2) Bent Over DB Row: @3111; x3-4; rest 60s
x 4 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
400m Run
8 Burpees w OH Clap
6/side Single Arm DB Hang Power Clean to Arnold Press
30s Rest

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Tuesday April 27, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 4×2-3; rest 2 minutes between
C) Single Leg Squat + Isometrics: 20 Yard Dual Arm Farmers Carry; rest 30s
5/side DB Reverse Lunge to Step Up; rest 60s
x 5 Sets

*Use DB for the reverse lunge to step up

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Wednesday April 28, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm OH DB Press: @30X1; x3-4; rest 30s
B2) Bent Over Barbell Row: *tough sets
x2.2.2; rest 15s; rest 60-90s
x 4 Sets

*yep, cluster sets, hit 2, rest 15s, hit 2, move on
C) Mixed Modal – Shoulder Focused: 2 Sets for time; 12 Minute Cap
20/15 Calorie Row
12-15 Push Press
20/15 Calorie Bike
20 Push Ups *choose something you can finish in 3 sets or less

*push presses are unbroken

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Thursday April 29, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) DL w/ Breathing – for quality: 25 Double Unders or 75 Singles
5 TNG Deadlifts @ 3010
rest 60s
x 5 Sets
C) Bilateral Bending + Core: 10 Minute Amrap
15 Russian KBS
15 Abmat sit Ups

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Friday April 30, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B) AMRAP: 8 Minute Amrap
6-8 Ring Bicep Curls
6-8 Narrow Grip Tricep Push Ups
rest 30s between sets
+
rest 4 minutes
+
8 Minute Amrap; pick up the pace from last week
400m Run
1600m/1200m Bike
+
rest 4 minutes
x 2 Sets

*keep consistent pacing on the run/bike piece – you can start different groups on different stations