CrossFit South Bend

Start Date: 2021-07-17
End Date: 2021-07-23

Saturday July 17, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) UB Resistance – 16 Minute Cap to warm up and finish: Push Press x8-10; rest 30s
DB Pullover @3110; x6-8; rest 30s
Three Point Row x6-8/arm; rest 60s
x 3-4 Sets
C) LB Mixed Modal Muscle Endurance: 4 Sets
20 Walking Lunges
20 Step Ups
20 Russian KBS
rest 30s between sets

*choose movements you can perform consistently and unbroken/smooth

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Sunday July 18, 2021
Title: Sunday
Status: pending

A) Gymnastics: 15 Minute Amrap
5 Jefferson Curls
5m Slow Bear Crawl -hips down
5m Reverse Slow Bear Crawl -hips down
5m Lateral Left Slow Bear Crawl -hips down
5m Lateral Right Slow Bear Crawl -hips down
1-2 Shoulder Roll

B) Odd Objects: 10 Minute Amrap
2 Rope Climbs
8 D Ball or Sandbag over Shoulder
C) Core/Carries: 12 Minute Amrap
15 yard Front Rack Barbell Carry *tough
+ Core Work Option

Core Work Options
30-45s Plank
30-45s Ring Plank
15-20s/arm Single Arm Ring Plank

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Monday July 19, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 28 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7-6 – LB Focused: 7 Minute Amrap
15/12 Cal Assault BIke or Row
9 Box Jumps with SD
6 TNG Deadlifts or TNG Power Cleans
rest/walk 7 Minutes
x 3 Sets

*Pre-req for Power Cleans here is being able to power clean your body weight, stick to around 40-55% of your 1rm

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Tuesday July 20, 2021
Title: Tuesday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -stick to the tempo, challenge what you’ve done over prior weeks
-score weight used for bench/row
B) UB Resistance – 30 Minute Cap: Medium Grip Bench Press @ 3111; x8.6.4; rest 60s
Bent Over Barbell Row @31X2; x8.6.4; rest 60s
x 3 Sets
+
directly into
+
Push Up or Ring Dip x 6-12; rest 30s
Dumbbell Curl x8-12; rest 30s
x 3 Sets
C) UB + Core: 10 Minute Amrap
1 Turkish Get Up/side *Tough
6-10/side SA Push Presses with TGU weight
6-10 Ring Rows
20-30 Abmat Sit Ups – fast

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Wednesday July 21, 2021
Title: Wednesday
Status: pending

Warmup: “See part A”

A) Notes: -Consider that your pace should be something you can hold for 4 hours
-You shouldn’t need a warm up here – just dialing this in to make the isometrics a modification you can manage
-75s timer that will simply repeat again and again, my goal here is to get 60s in at each modality – so transition with some intent here
-no score
B) MAP 10 – Isometric Focused: 6 Sets – on a 75s timer
Slow Spin on Assault BIke
Plank or Dead Bug
Jump Rope Singles
Side Plank or Side Star Plank (30s/side)
Row Easy
Wall Sit

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Thursday July 22, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B1) Barbell RDL : x4-6; rest 30s
B2) Goblet Squat: x8-10; rest 30s

B3) Jump Squat: x12-20; rest 60s
x 3 Sets
C) Barbell Sumo Glute Bridge: 3×8-12; rest 60s between

*if this is too hard – perform as bodyweight
D) Hinge Pattern: for time; #makeitprettytho
30 Calorie Row
30 Alternating DB or KB Snatch
30 Ball Slam
30 Russian KBS

*bias a hinge pattern here with the ball slam

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Friday July 23, 2021
Title: Friday
Status: pending

Warmup: Coaches choice warm up – throw a little Double under practice in there however

A) Notes: -Consider that you should be able to hold this 3 minute pace for 12 minutes
-if you cannot finish the double unders in at least 3 sets, you may want to consider doing singles, this workout is for expression, not skills practice
B) MAP 5-4 – Cyclical Focused: 2 Minute Amrap
30 Double Unders or 50 Singles
100m Run
Assault Bike for Calories in remaining time
2 Minute Rest
x 8 Sets

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