CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-05-21
End Date: 2021-05-28

Friday May 21, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Close Grip Bench Press: x5; rest 60s
A2) Barbell Drag Curl: x6-8; rest 60s
x 6 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 UB Archer Ring Row – Alternating; rest 30s
15-20 UB Narrow Grip – Elevated Push Ups; rest 30s

—–

Saturday May 22, 2021
Title: Saturday

Warmup: Coaches Choice Warm Up

A) Grind: 25 Minute Amrap
250m Row
15 Russian KBS
25 Yard Farmers Carry
300m Jog
25 Yard Farmers Carry
15 Russian KBS

—–

Sunday May 23, 2021
Title: Sunday MAP 10

A) MAP 10: 60 Minute Amrap
10 Cal Assault BIke
30 Yard/arm Mixed Rack Overhead Carry
10 Cal Assault BIke
30s Plank on Hands
10 Cal Assault BIke
15m Bear Crawl

—–

Monday May 24, 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
@4441; x4
C) UB Strength: Commando Pull Ups x 8-10 Alternating; rest 60s
Dual DB Z-Press x 8-10; rest 60s
x 4 Sets

*these pull ups can be banded

—–

Tuesday May 25, 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
@4144; x 4
C) MAP 5 Aerobic Work – Cyclical: 5 Minute Assault Bike, Row, or Run
3 Minute Rest
x 2 Sets

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

—–

Wednesday May 26, 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
6-8 Three Point DB Row
8 Front Rack Landmine Split Squats/side
12-15 Weighted Sit Ups

—–

Thursday May 27, 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: 8 Minute Amrap
21 Cal Assault BIke
15 Wall Balls
8 TNG Deadlifts – light
+
rest 8 minutes
x 3 Sets

—–

Friday May 28, 2021
Title: Friday

Warmup: Coaches Choice warm up

A1) Wide Grip Bench Press: x5; rest 45s
A2) Barbell Bicep Curls: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
12-15/Side Single Arm Ring Row
12-15/Side Tricep Kickbacks