CrossFit South Bend

Start Date: 2021-07-03
End Date: 2021-07-09

Saturday July 3, 2021
Title: Saturday
Status: pending

A) Notes: Some upper body resistance, and full body muscle endurance work!
B) Skills Practice: Skills practice
We’ll be covering skills and modifications in the warm up for
-strict press
-three point row
-walking lunges
-ring rows
-russian kbs
-push ups
-Format for the workout
C) UB Resistance – 16 Minute Cap to warm up and finish: Strict Press @31X1; x7-9; rest 60s
Three Point Row @31X1; x6-8; rest 60s
x 3 Sets
D) FB Muscle Endurance: Teams of 2 – 20 Minute Amrap
10 Walking Lunges
10 Ring Rows
10 Russian KBS
10 Push Ups

*you’ll perform the entire set of 10/10/10/10 before your partner goes.
*choose movements that can be performed unbroken AND smooth

E) FB Muscle Endurance – Advanced: Teams of 2 – 20 Minute Amrap
10 Dual DB or KB Front Rack Walking Lunge
10 Dual DB or KB Cleans
10 Burpees

*choose this option only if you know these movements already and can perform them well.
*you’ll perform the entire set of 10/10/10 before moving on, choose weights that are tough, but you’re able to perform them unbroken

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Sunday July 4, 2021
REST DAY
Status: pending

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Monday July 5, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Consider that this should feel like a 40 minute pace to properly train it
-score reps for each amrap individually
B) MAP 7 – LB Focused: 10 Minute Amrap
20 Cal Assault BIke or Row
15 Wall Balls
9 TNG Deadlifts
rest/walk 7 Minutes
x 3 Sets

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Tuesday July 6, 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 – 20 Minute Cap: Medium Grip Bench Press @ 3111; x6-8; rest 60s
Bent Over Barbell Row @31X2; x6-8; rest 60s
x 5 Sets
C) UB + Core: 12 Minute Amrap
1 Turkish Get Up/side *Tough
10 Ring Rows
1 Turkish Get Up/side *Tough
10 Abmat Sit Ups

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Wednesday July 7, 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
Row Easy
Jump Rope Singles
Walk
Side Plank (30s/side)

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Thursday July 8, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: Lower body resistance here today, a decent amount of it
B) Barbell RDL : 3×6-8; rest 2 Minutes Between
C) Goblet Squat: 3×10-12; rest 90s between
D) Barbell Sumo Glute Bridge: 3×15-20; rest 60s between

*if this is too hard – perform as bodyweight
E) Hinge Pattern: For Time
15.10.5
Ball Slam
Russian KBS

*bias a hinge pattern here with the ball slam

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Friday July 9, 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 – Cyclical Focused: 3 Minute Amrap
200m Run
30 Double Unders or 60 Singles
10 Calorie Assault BIke
3 Minute Rest
x 5 Sets