CrossFit South Bend

Workout Log: Class Programming
Start Date: 2020-07-27
End Date: 2020-08-02
Blog

Monday July 27, 2020
Title: Wk 4 Progression: Monday – Bend / Push Patterns + Mixed Aerobic

Warmup: 10 Minute Amrap
10 Superman Reps *controlled
10 Glute Bridges
20s Single Arm Plank/side
50 Jump Rope Singles

A) Notes: We’ll be transitioning lower in reps, I expect that you can load heavier as the reps drop!
B) EVERY 2 MINUTES x 4 Sets (24 Minutes): 1. @3111; x6-8 Romanian Deadlift
2. @3111; x9-12 DB/KB Left Arm Glute Bridge Floor Press
3. @3111; x9-12 DB/KB Right Arm Glute Bridge Floor Press

*anytime they are listed this way, it is 2 minutes for each exercise – note your RDL and Floor Press weights/reps

C) 10 Min Amrap: 30 Double Unders or 60 Singles
10/arm KB or DB Cleans *from hip
10 Hand Release Push Ups

Notes: Modify this so the work is consistent and smooth

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Tuesday July 28, 2020
Title: Tuesday: Squat / Pull Patterns + Mixed Aerobic

Warmup: 10 Min Amrap
10 Air Squats w/20s Bottom Squat hold in last rep
5 Arms Only Inchworms
10 Prone T
30s Bent Hollow Position

A) Notes: -Lower reps on the FS for heavier loading
-New variations and tempos for the pull up options
B) Front Squat – Catalyst: Every 2:30 Minutes x 4 Sets (10min)
@20X1; x 6-8
C) Strict Pull Up: Every 2:30 x 4 Sets (10 min)
@20X1; 6-8

Some options if you cannot perform this many pull ups could be

NEW OPTION: If you can perform the 6-8 easily, weight them
Option 1: UNBROKEN negatives at 31A1; for 6-8 reps
Option 2: Banded Pull Ups; @3131 for 6-8 reps
Option 3: Ring Rows x15-20 @2111

these are not necessarily in order of progression preference, but space / equipment / ability
D) 12 Min Amrap: 4 Turkish Get Ups
12 Alternating Goblet Step Ups
10 No Push Up Burpees
10/side Three Point DB or KB Row

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Wednesday July 29, 2020
Title: Wednesday

Warmup: Take a few moments to set up, everyone can start on something different here

A) Cyclical: 1 Minute Assault Bike
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Row
rest 30s
x 7 Sets
+
rest 1 minute to clean and switch
+
1 Minute Run
rest 30s
x 7 Sets

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Thursday July 30, 2020
Title: Thursday

Warmup: 10 Minutes of Hang Power Clean Skill Work – Coaches Choice
+
6 Minutes to Dial in Weights for A

A) Notes: -The reps have dropped slightly in B, which should allow for some heavier loading
-We are adding some loading to the Core/Glute work, this is meant to be muscle endurance accumulation here on this one
-Some timing was adjusted per running it a little close last week 🙂

-Whiteboard Scoring: note your Hang Power Clean and Single Arm Push Press Weight
B) Bend / Push Muscle Endurance (17:30): 7 Sets
2:30 to perform
7 Hang Power Cleans
10 Single Arm Push Press KB/DB/side

Lower the movement with simplicity if it is an issue
Hang Power Clean > RDL > Russian Kettlebell Swing
SA Push Press > Press

C) Core/Glute Amrap: 8 Minute Amrap
15 DB Weighted Sit Ups
20 DB Weighted Glute Bridge

Modifications
Weighted Sit Ups > Abmat Sit Ups
Weighted Glute Bridge > Glute Bridge

—–

Friday July 31, 2020
Title: Friday

Warmup: EMOM x 4 Minutes; increase your jog pace per set – finish tough
20s Jog
3 Air Squats @ 3111

+ (the + indicates a separation here)

EMOM x 4 Minutes; increase your bike pace per set finish tough
20s Assault Bike
4-6 Ring Rows
*quick transition here

A) Notes: Overall density per set has dropped which should now allow for some faster cycle times, however your rest is gone, so you’ll have to manage your run pacing a bit better to stay continuous throughout.

-Whiteboard Scoring: I want rounds + reps today per both amraps
B) Squat w/ Higher Breathing Rate: 12 Min Amrap
Run 100 yards
10 Goblet Squats

rest 5 minutes between B and C
C) Pull w/ Higher Breathing Rate: 12 Min Amrap
12/9 Cal Assault Bike
10 Ring Rows

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Saturday August 1, 2020
Title: Saturday

Warmup: 8 Min Amrap
10 Alternating Plank March
30 Jump Rope Singles
10 Alternating Superman Arm/Leg
30 Jump Rope Singles
+
Dial in part A

A) Notes: This is meant to be dialed in so that you can stay CONSISTENT with your times each round, if you find yourself slipping we will pull reps out or modify the movement so it can be performed consistently
B) Accumulation and Practice: EMOM x 30 Minutes

Odd Rounds
5 No Push Up Burpees + 20 Double Unders or 40 Singles

Even Rounds
5 Hand Release Push Ups + 10 American KBS

Whiteboard score – Yes / No; were you able to stay consistent?

—–

Sunday August 2, 2020
Title: Sunday

Warmup: 3 Minute Easy Bike
+
20s Moderate
60s rest
15s tough
60s rest
10s tough
x 2 Sets

A) Notes: We are going to start off with the Alactic work today, then get into some easy conversational MAP 10 isometric work

B) Alactic Work: 20s Assault BIke @ 100%
5 minute rest
x 3 Sets
C) Isometric Focused MAP 10 Work: 30 Minute Assault Bike; every 5 minutes stop and perform
20s Bottom Squat Hold
20s Reverse Plank Hold
4 Alternating Turkish Get Ups – light

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