CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-04-03
End Date: 2021-04-09

Saturday April 3, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 15 Cal Assault Bike
15 Russian KBS
12 Wall Balls
10 Dumbbell Snatches
200m Run
rest 90-120s
x 5 Sets
B) Core Work: 12 Minute Amrap
50 Yard Single Arm Farmers Carry/side
30-60s Plank or Ring Plank
16 Russian Twists

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Sunday April 4, 2021
Title: Sunday

Warmup: 5-10 Minutes to warm up, then we’ll get after it

A) Notes: We’ll be challenging the weights from last week!
B) Seated Vertical Jump: Every 30s x 10 sets
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @55-65%

or

5 Sets
@3111; Front Squat x 4-6; rest 90s between
D) Clean and Jerk: Every 90s x 8 Sets
x2 @55-65%

or

5 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

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Monday April 5, 2021
Title: Week 5 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x8-10; rest 60s
B2) Bent Over DB Row: @3111; x8-10; rest 60s
x 3 Sets
C) Mixed Modal – UB Focused: 15 Minute Amrap
6-8 Tough Three Point Row/side
10 Push Ups or 10 Alternating Push Up with Shoulder Tap
200m Run
60s Rest

—–

Tuesday April 6, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Front Squat – Catalyst: @3111; 3×6-8; rest 2 minutes between
C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s
16 Front Foot Elevated Goblet Reverse Lunge; rest 60s
x 3 Sets

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Wednesday April 7, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s
B2) Dumbbell Pullover: @3110; x6-8; rest 30s
B3) Barbell Bicep Curls: x4-6; rest 60s
x 3 Sets
C) Mixed Modal – Shoulder Focused: 12 Minute Amrap
15/12 Calorie Row or Bike
12-15 Lateral Raises
12-15 Front Raises

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Thursday April 8, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between
C) Bilateral Bending + Core: For Time
50 Single Arm Alternating DB Muscle Clean
50 Double Unders or 120 Singles
50 Abmat Sit Ups
50 Ball Slams
50 Double Unders or 120 Singles

—–

Friday April 9, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B1) Barbell Reverse Curl: x6-8; rest 30s
B2) Tricep Kickbacks : x6-8; rest 30s
x 4 Sets
C1) Barbell Drag Curl: x6-8; rest 30s
C2) Bar Skull Crusher: *on the ground
x6-8; rest 40s
x 4 Sets
D) Mixed Cyclical: 20 Minute Amrap
400m Run
500m Row
2k Bike