CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-03-27
End Date: 2021-04-02

Saturday March 27, 2021
Title: Saturday

A) Lower Body Mixed Modal Work: 15 Cal Assault Bike
12 Wall Balls
15 Russian KBS
12 Box Jump with Step Down
12 Reverse Lunge
rest 90-120s
x 5 Sets
B) Core Work: 10 Minute Amrap
50 Yard Single Arm Farmers Carry/side
30-60s Plank or Ring Plank

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Sunday March 28, 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 45s x 8 sets
x 2
C) Snatch Skill Work: EMOM x 10 Minutes
x2 @50-55%

or

5 Sets
@3111; Front Squat x 6-8; rest 90s between
D) Clean and Jerk: Every 90s x 8 Sets
x2 @50-55%

or

5 Sets
8-10 Push Press; rest 90s between
E) Accessory: Snatch RDL @ 3111; x8-10; rest 60s
Bent Over Dual DB Row @30X2; x8-10; rest 60s
x 3 Sets

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Monday March 29, 2021
Title: Week 4 – Monday

Warmup: Whiteboard Score: Bench and DB Row weight

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B1) Close Grip Bench Press: @3111 x10-12; rest 60s
B2) Bent Over DB Row: @3111; x10-12; rest 60s
x 3 Sets
C) Accessory + Single Modality: 15 Minute Amrap
200m Jog
15 Ring Rows or 5 Strict Pull Ups *no bands allowed
15 Push Ups or 10 Offset Push Ups *switch hands at 5
60s Rest

*switch your grip each time if doing strict pull ups; pronated, supinated, mixed/mixed

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Tuesday March 30, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B) Front Squat – Catalyst: @3211; 3×8-10; rest 2 minutes between
C) Single Leg Squat + Isometrics: 100 Yard Dual Arm Farmers Carry; rest 30s
20 Alternating Reverse Front Rack Lunges; rest 60s
x 3 Sets

—–

Wednesday March 31, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press weight

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B1) Single Arm Dumbbell Z Press: @30X1; x8-10; rest 30s
B2) Dumbbell Pullover: @3110; x8-10; rest 30s
B3) Barbell Bicep Curls: x6-8; rest 60s
x 3 Sets
C) Accessory + Single Modality: 10 Minute Amrap
25/15 calorie Row
12-15 Front Raises
12-15 Lateral Raises

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Thursday April 1, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B) Deadlift: @3010; 10.8.6.4; rest 2 minutes between
C) Bilateral Bending + Core: For Time
40.30.20.10
Single Arm Alternating DB Muscle Clean
Abmat Sit Ups

*after each set perform 30 Double Unders or 90 Single Unders
40/30
30/30
20/30
10/30

—–

Friday April 2, 2021
Title: Friday

Warmup: Whiteboard Score: no score – get it

A) Warm Up: All this week we’ll be doing coaches choice warm ups 🙂
B1) Concentration Curls: x8-10; rest 30s
B2) Dumbbell Seated Overhead Tricep Extension: x8-10; rest 30s
x 4 Sets
C1) Hammer Curl: x8-10; rest 30s
C2) Bar Skull Crusher: *on the ground
x8-10; rest 40s
x 4 Sets
D) Mixed Cyclical: 15 Minute Amrap
20 Prisoner Step Ups
200m Jog
25/20 cal Assault Bike
10 No Push Up Burpees