CrossFit South Bend

Friday May 14, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Medium Grip Bench Press: x5; rest 60s
A2) Alternating Dumbbell Curl: x10 Alternating; rest 60s
x 5 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Ring Row; rest 30s
15-20 UB Elevated Push Ups; rest 30s

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Saturday May 15, 2021
Title: Saturday – WODMS

A) WOD MS: The Workout – Advanced
16 Minute Amrap
16 Burpees
16/leg Reverse Lunges
16 Alternating Cone Touches
Rest between minutes 8-10

The Workout – Modified
16 Minute Amrap
16 Sprawls
16 Russian Kettlebell Swings
16 Alternating Cone Touches
Rest between minutes 8-10

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Sunday May 16, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
2 Mile/3200m Assault Bike
100 yard Jog
30yard/arm Single Arm KB Front Rack Walk
10m Bear Crawl
100 yard jog
30 Yard/arm single arm KB Front Rack Walk
10m Bear Crawl

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Monday May 17, 2021
Title: Monday

Warmup: Score back squat on whiteboard

A) Snatch – Warm Up: Work through teaching these movements with a 15 minute time cap

Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance
Snatch Balance
Hang Snatch

B) Back Squat: Every 2:30 x 4 Sets
@5551; x3
C) UB Strength: Strict Pull Up x 8-10; rest 60s
Strict Press x 8-10; rest 60s
x 4 Sets

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Tuesday May 18, 2021
Title: Tuesday

Warmup: Score Deadlift on whiteboard

A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap

Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@5155; x 3
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
5 Minute Rest
x 2 Sets

*choose a cyclical movement you can sustain the entire duration with

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Wednesday May 19, 2021
Title: Wednesday

Warmup: Score – no score! enjoy 🙂

A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap

Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Three Point Row/arm
8 DB Split Squats/side
15-20 Abmat Sit Ups

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Thursday May 20, 2021
Title: Thursday

Warmup: Coaches Choice Warm Up

no score here either – work on intraset sustainability (each set the same time)

A) MAP 7 Aerobic Work: 10 Minute Amrap
5 Box Jumps with Step Down
10 Russian KBS
200m Jog
+
rest 5 minutes
+
10 Minute Amrap
7 No Push Up Burpees
7 Air Squats
15/10 Cal Assault BIke
+
rest 5 minutes
+
10 Minute Amrap
20 Prisoner Step Ups
30 Double Unders or 60 Singles