CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-08-28
End Date: 2021-09-03

Saturday August 28, 2021
Title: SATURDAY – OPEN GYM ONLY
Status: pending

Warmup: You’ll have Open Gym available to everyone from 7-9 AM!

All other classes are closed due to our Power Athlete Camp!

We’ve got some spots left if you or anyone is interested, just shoot me a DM!

A) Notes: -No score here
INTENT: UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance Option 1: 30 Minute Amrap
12 Wall Balls
10 Russian KBS
8 Burpees
6 Toes to Bar
rest/walk 60s

C) Full Body Muscle Endurance Option 2: 30 Minute Amrap
10 No Push Up Burpees
10 Russian KBS
10 Goblet Squats
10 Abmat Sit Ups
rest/walk 60s

—–

Sunday August 29, 2021
Title: SUNDAY – BRING A FRIEND DAY!
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Teams of 2: Man Overboard Style

12 Minute Amrap; Man Overboard
Partner 1: 100 Yard Dual KB Front Rack Carry or Goblet Carry
Partner 2: Assault Bike for Calories
+
rest/walk 6 minutes
+
12 Minute Amrap; I go, you go
50yd Farmers Carry
100yd Run

—–

Monday August 30, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3110; x12.9.6/side; rest 90s between legs; rest 90s
*build across sets here
B2) Core Variation: Pick one
30-60s Plank on hands
30-60s Weighted Plank
30-60s Ring Plank
30-60s Weighted Ring Plank
rest 90s
x 3 Sets
C) Bend/Core Mixed Work: @3010; 6-8 TNG Deadlift
15 Abmat Sit Ups
30 Double Unders or 50 Singles
rest/walk 90s
x 3 sets

—–

Tuesday August 31, 2021
Title: Tuesday
Status: pending

Warmup: Go right into part A

A) Snatch Work – 12 Minute Cap: Cover and Dial in the Snatch work we’ll be doing for B
B) Snatch Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one of the below

1. 4-6 x8-10; Muscle Snatch
2. 4-6 x3+2; Muscle Snatch + Overhead Squat
3. 4-6 x3+2; Power Snatch + Overhead Squat
4. 4-6×2+2; Power Snatch + Hang Snatch
5. 4-6×5; Tempo Snatch *3 seconds to get to the top of the knee, these are full

C) Horizontal Push + Pull: @20X1; 6-8 Dumbbell Bench Press
quick transition
10 Cal Row @ Damper 10 (90% effort)
rest 2 minutes
x 3-4 Sets

—–

Wednesday September 1, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Front Foot Elevated Dumbbell Reverse Lunge: *elevate on #25 plate
x16.12.8 Alternating; rest 60s
build across sets
A2) Core Variation: Pick One
30-60s Side Plank/side
30-60s Extended Side Plank
30-60s Weighted Side Plank
30-60s Side Star Plank
30-60s KB Side Star Plank
rest 60s
x 3 Sets
B) MAP 9; Mixed Cyclical: 20 Minute Amrap @ 60 minute pace
400 yard Run
100 Jump Rope Singles
30 Yard Bear Crawl
30 Cal Row
30 Prisoner Step Ups
30 Cal Bike

—–

Thursday September 2, 2021
Title: Thursday
Status: pending

Warmup: Go right into part A

A) Clean Work – 12 Minute Cap: Cover and Dial in the Clean work for part B
B) Clean Work – 15 Minute Cap: These are in order, don’t move on unless you’re very confident with the positions, movement, speed, and load of the prior.

Choose one or the other

1. 4-6×10; Muscle Clean
2. 4-6×3+2; Muscle Clean + Front Squat
3. 4-6×3+2 Power Clean + Front squat
4. 4-6×2+2 Power Clean + Hang clean
5. 4-6×5 Tempo Clean *3 seconds to get to the top of the knee

C) Mixed Modal Work: 10 Minute Amrap
10 DB or KB Push Press
8 Ring Rows or 4 Strict Pull ups
rest 30s

—–

Friday September 3, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) SL Core Mixed Work: 15 Minute Amrap
12 Dumbbell Step Ups
4 Alternating Turkish Get Ups
10 Cal Assault BIke

B) MAP 3: 30 Minute Amrap
100yard Run
10 Alternating SA DB Clean
100 yard Run
10 Box Jumps w/Step Down or Step Ups
rest 90s

*choose modifications that you can move through UB
*don’t eat shit on the box jumps