CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-06-28
End Date: 2021-07-02

Monday June 28, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice

A) Notes: Intent here is to choose movements that you can move through without hesistation, without stopping. There shouldn’t be much “coaching” needed.
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-Russian Kettlebell Swings
-Walking Lunges
-Assault Bike setup and etiquitte
-Format for the workout
C) Map 7 Aerobic Work: Teams of 2
10 Minute Amrap

While Partner 1 is on the Assault Bike

Partner 2 Performs
10 Russian Kettlebell Swings
10 Alternating Reverse Lunges
10 Abmat Sit Ups

Once partner 2 is finished, they switch.

rest 5 minutes between sets
x 2 Sets

—–

Tuesday June 29, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Notes: Choose weights that allow you to follow along with the tempo and rep range
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-Bench Press
-Ring Row
-Turkish Get Up
-Drag Curl
-Format for the workout
C) UB Resistance – 20 Minute Cap: *warm up with the first 2 sets

Bench Press @3111; x6-8; rest 60s
Ring Row @3111; x6-8; rest 60s
x 5 Sets
D) UB / Core: 10 Minute Amrap
2 Turkish Get Ups/side
10 Barbell Drag Curls

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Wednesday June 30, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice

A) Notes: Think of this as 40 minutes at a 2 hour pace
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-bear crawl
-SA carries
-Assault Bike
-Row
-Format for the workout
C) Map 10 Aerobic Work: Teams of 2
I go you go
40 Minute Amrap
100 yard Jog
10yd Bear Crawl – hips down
10 Cal Assault Bike
20yd/arm Single Arm KB or DB Front Rack Carry
10 Cal Row
20yd/arm Single Arm KB or DB Farmers Carry
D) Map 10 Aerobic – if it rains: Teams of 2
I go you go
40 Minute Amrap
10 Cal Bike
20 Quadruped Shoulder Taps
10 Cal Bike
10 Single Arm Front Rack Step Ups *switch at 5
10 Cal Bike
10 Single Arm DB Step Ups *switch at 5

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Thursday July 1, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Notes: Lets practice some lower body squat and bend resistance today!
B) Skills Practice: We’ll be covering skills and modifications in the warm up for
-DB RDL
-Goblet squat
-Glute Bridge
-Ball Slam
-Format for the workout
C) Dumbbell RDL: 3×6-8; rest 90s between
D) Goblet Squat: 3×10-12; rest 90s between
E) Glute Bridge: 2×15-20; rest 60s between

*this can be loaded if bodyweight is too easy
F) Ball Slam: Max Reps in 1 Minute
rest 1 minute
x 3 Sets

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Friday July 2, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Notes: Aerobic work in a faster gear, stay consistent!
B) Skills Practice: Skills practice
We’ll be covering skills and modifications in the warm up for
-no push up burpees
-jog
-bike
-Format for the workout
C) Map 5 Mixed Modal: 3 Minute Amrap
5 No Push Up Burpees
100 yard jog
5 No Push Up Burpees
100 yard jog
Bike remaining time
3 Minute Rest
x 5 Sets