CrossFit South Bend

Saturday May 1, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
rest 30s between sets
x 4 Sets; all sets same time

*Non sharing – Run
*ordering change and rest drop!
C) Core Work: 10 Minute Amrap
20 Yard Farmers Carry – Dual KB or DB
15-20 Tuck Ups or V-ups
10 Alternating Hanging Hip Tap

*hip taps can be modified or a 10-20s Active hang can be subbed

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Sunday May 2, 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
2×1 @65-70%
1×1 @ 75-80%
1×1 @ 85-90%
1×1 @90-95%
x 2 Sets (wave load)

OR

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

Clean and Jerk
2×1 @65-70%
1×1 @ 75-80%
1×1 @ 85-90%
1×1 @90-95%
x 2 Sets (wave load)

or

6 Sets
2 Push Press; rest 90s between

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Monday May 3, 2021
Title: Week 9 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Close Grip Bench Press: @3111 x3.2.2.1; rest 60s

*work up to a heavy single across the sets
B2) Bent Over DB Row: @controlled – x5; rest 60s
x 4 Sets

C) Mixed Modal – UB Focused: 12 Minute Amrap
400m Run
8 Burpees w OH Clap
10 Alternating DB Hang Muscle Clean

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Tuesday May 4, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: @3111; 3.2.2.1; rest 2 minutes between
C) Single Leg Squat + Isometrics: 30 Yard Dual KB Front Rack Carry; rest 60s
5 Heavy Split Squats/side; rest 60s
x 5 Sets

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Wednesday May 5, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: Coach choice warm up
B1) Seated Dumbbell Press: x5.5.5.5; rest 60s
B2) Bent Over Barbell Row: x5.5.5.5 rest 60s
x 4 Sets
C) Mixed Modal – Shoulder Focused: For Time; 16 minute cap
50/40 Calorie Row
40 Push Press
50/40 Calorie Bike
40 Push Ups

*these don’t have to be unbroken, however find something you can finish in 5 Sets or less for the push press/push ups, if you aren’t sure – err on the side of easy

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Thursday May 6, 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
x 5 Sets for time – smooth
C) Bilateral Bending + Core: 10 Minute Amrap
30 Russian KBS
30 Abmat sit Ups

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Friday May 7, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: Coach choice warm up
B) Sets! : 8 Sets for time
200m Run; consistent and smooth
5 Strict Pull Ups
rest 30s
400m Assault Bike
5 Heavy Barbell Glute Bridge Floor Press
rest 30s

Notes
Strict Pull Ups – bands are okay – controlled, switch grip each time (pronated, supinated, mixed/mixed, repeat) if 5 pull ups are easy, perform them weighted