CrossFit South Bend

I checked the views on the last few weekly overviews – there were only a couple, so I’m cutting those out 🙂

Workout Log: CFSB – Class Programming
Start Date: 2020-08-22
End Date: 2020-08-28

Saturday August 22, 2020
Title: Saturday

Warmup: I’m coaching this..so I like to come up with the warm up one I see who is in class 🙂

A) Notes: The progression on this day centers mostly around variety presented within the format rather than straight volume accumulation.
B) Accumulation and Practice: 5 Sets

1 Minute Amrap
5 Push Ups
10 Alternating KB/DB Snatch

1 Minute Rest

1 Minute to Perform
20s Double Unders
20s Max Burpees
20s Double Unders

1 Minute Rest

1 Minute to Perform
100m Run
Max Box Jumps w/Step down in remaining time

1 Minute Rest

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

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Sunday August 23, 2020
Title: Sunday

A) Notes: We are going to introduct a little skill work today, then build from Alactic Endurance, into Lactic Power
B) Snatch Skill Work – Positions: 20-30 Minutes of Snatch Skill Work focused mainly on positions
C) Lactic Power Work: 35s Assault BIke
5:15 Rest
x 3 Sets

Effort % are @ 90% if you are trained, 100% if you are newer to this

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Monday August 24, 2020
Title: Week 1 Intensity – Monday
Status: pending

Warmup: 8 Minute Amrap
10 Doubles or 30 Singles
20s Plank on Hands
2 Arms Only Inchworms
8 Supermans
20s Reverse Plank Bridge
5 No Push Up Burpees

A) Notes: Rest has gone up
Reps are going down
Overall volume is dropping slightly
B) Push Press: EVERY 2:30 x 5 Sets

Set 1: 6-8
Set 2/3/6: 4-6
Set 5: 3-4

*use a rack if we can for this, half can do pull ups, half can do push press.
*build in weight across the sets
C) Vertical Pulling: EVERY 2:30 x 5 Sets
x 3-6

*if strict pull ups are easy here – weight these
*if you’ve been doing these banded, attempt to lower the band you have been using
D) Mixed Modal Aerobic Work: 9 Minute Amrap
8 Single Arm Plank Row Left Arm *tough
8 Single Arm Plank Row Right Arm *tough
10 Burpees
40 Double Unders or 120 Singles

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Tuesday August 25, 2020
Title: Tuesday

Warmup: 12 Minute Amrap @ warm up pace
60s Assault Bike
8-10 Single Leg Glute Bridges/side
20s Forearm Plank
10 Prisoner Cyclist Squats

A) Notes: Row can be subbed with limited equipment
B) Deadlift : EVERY 3 MINUTES x 4 SETS @2111
x3-4

*don’t build today, keep everything tough but pretty for each set, if you cannot perform them pretty in the range, perform and RDL

C) Non-Complimentary Squatting: 10 Minute Cap
15/12 Cal Assault Bike
15 Goblet Squats *tough but unbroken
rest 30s
x 3 Sets

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Wednesday August 26, 2020
Title: Wednesday

Warmup: 12 Minute Amrap
10 Alternating Quadruped Shoulder Taps
10s – 90 Degree Barbell Hold
200m Run

A) Horizontal Pull / Push Superset: Every 75s x 5 Sets
1: Supinated Grip Bent Over Barbell Row @20X1; x4-6

2: Max Push Ups in sets of 2 OR *check other options for pressing below

3: Rest

*if the push ups are too easy, perform ring push ups or Ring Dips – same format (in sets of 2-3)
I want these to be tough but consistent!
B) Aerobic Work: 15 Minute Amrap
10 Toes to Bar or 25 Abmat sit Ups
20 Alternating DB or KB Snatch
600m Run

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Thursday August 27, 2020
Title: Thursday

Warmup: Right into the skill work!

A) Double Under in a Skill Format: 10 Minute Cap (for each format)

Level 1: I’m working on singles

1 Minute of Singles
1 Minute of rest
x 5 Sets

Level 2: I don’t have doubles, but I’m great at single unders
5 Attempts at a double under; rest 30-45s between

Level 3: I have around 20-30 Doubles
Choose a consistent amount of doubles and perform sets of it with 30-60s rest between; for instance if you know you can consistently hit 15 doubles you would perform 15, rest 30-60s, 15, rest 30-60s, etc…

Level 4: I have 30-50 Double Unders
5.10.15.20.15.10.5; rest 90s
perform the ladder and intentionally break between the noted sets. If you trip – perform that set again.

If you cannot perform double unders or singles – assault bike 10 minutes at easy pace.

B) Single Leg Squat: 4 Sets; 14 minute cap
Dual DB or KB Rack Split Squat – x6-9/leg; rest 60s between legs

C) Get the work done: For Time; 10 Minute Cap – break this up however you want
50 Walking Lunges
50 Wall Balls

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Friday August 28, 2020
Title: Friday

Warmup: 10 Minute Amrap @ warm up pace
2 Minutes of your chosen modality 🙂
8 Single Arm Clean to Push Press

A) Single Arm Seated Z-Press: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
B) Single Arm Upright Row: EMOM x 5 Sets
Minute 1: x6-9 Left Arm
Minute 2: x6-9 Right Arm
Minute 3: Rest
C) Single Modality Aerobic Work: Choose One
5 Minute Max
Run
Bike
Row
5 Minutes Rest
x 3

Measure meters on run, on bike, and on row
Notes; attempt to pace slightly faster than last week