CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2022-08-29
End Date: 2022-09-04

Monday August 29, 2022
Title: Monday
Status: pending

Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A) Dynamics; Bend: EMOM x 10 Minutes
Choose a Dynamic Bend Variation

VARIATIONS
2 Power Cleans
3 Hang Power Cleans
4 Hang Muscle Cleans
8 Russian KBS

NOTES
-Stay at RKBS until you can hit 70M/55F

-Stay at each of the below until you’re showing consistent position, movement, speed toward the loads below

*40-50% of your Bodyweight at Hang Muscle Clean
*50-60% of your Bodyweight at Hang Power Clean

B) Mixed Aerobic; Cyclical + Lunge + Core: For Time
3 Sets
20 Single Arm Front Rack Walking Lunges
80yd/arm Single Arm Farmers Carry
400m Run

NOTES
*KB or DB for walking lunge
*tough on farmers carry

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Tuesday August 30, 2022
Title: Tuesday
Status: pending

Warmup: Coaches are going to integrate double under skill work into their warm up

A) Mixed Map 9: 30 minute AMRAP @ sustained pace
20 cal Bike
30 Air Squats
20 Toes to Bar
30 Single Arm Devil’s Press, 35/25#

*ensure intraset repeatability
*find something that you can move at a smooth pace with

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Wednesday August 31, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Horizontal Push + Vertical Pull: 4-6 Sets; 25 Min Cap
@20X1; x8 Bench Press; rest 60-120s
@20X1; Pull Variation; rest 60-120s

VARIATIONS
x6-8 Weighted Pull Ups
@20X1; x8-10 Strict Pull Up
@50A3; x3-4 Eccentric Pull Up
@20X1; x6-8 Single Arm DB Row

B) Mixed Aerobic; Cyclical + Vertical Push + Horizontal Pull: 15 Minute Amrap
6-8 Bent Over Barbell Row
8-10 Push Press
200m Run
rest 60s

NOTES
*barbell is pulled from floor for push press
*use the same load for the press and row

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Thursday September 1, 2022
Title: Thursday
Status: pending

Warmup: Coaches choice

A) Mixed Cyclical Map 7: 10 Minute Clock
Bike 2.5 miles
Run max distance in the time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1300m Row
Max Double unders in time remaining
+
rest/walk 5 minutes
+
10 Minute Clock
1000yd Run
Max Box Step Ups in time remaining

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Friday September 2, 2022
Title: Friday
Status: pending

Warmup: Warm up will include skill prep for the dynamics, and helping individuals understand where they should practice/train at

A) Dynamics; Squat: EMOM x 8 Minutes
Choose a Dynamic Squat Variation

VARIATIONS
2 Full Clean
3 Hang Cleans
4 Front Squats
8 Goblet Squats

NOTES

-Stay at each of the below until you’re showing consistent position, movement, speed toward the loads below

-Stay at Goblet Squat until you can hit 30% of your BW for all reps

-Stay at Front Squats until you can hit 50% of your bodyweight for all reps

*40-50% of your Bodyweight at Hang Clean

B) Bend + Core: 12 Minute Amrap
@20X1; 8 Dumbbell Romanian Deadlifts
15yd Bear Crawl w/KB Push
rest 60s

C) Squat + Core: 12 Minute Amrap
@20X1; 8 Cyclist Goblet Squats
20 Fast Abmat sit Ups
rest 60s

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Saturday September 3, 2022
Title: Saturday
Status: pending

Warmup: Coaches choice

A) Long Team – Movement Solutions: Teams of 2-3
30 Minute Amrap
40 Cal Bike
30 Burpee Over the Box
2000lbs – Shoulder to Overhead

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Sunday September 4, 2022
Title: Sunday
Status: pending

Warmup: Some Rope climb skill work will be included today

A) Vertical Push + Horizontal Pull: 4-5 Sets 20 Min Cap
@20X1; x8 Strict Press; rest 60-120s
@20X1; x8 Bent Over DB Row; rest 60-120s
B) Mixed Aerobic; Cyclical + Horizontal Push + Vertical Pull: 7 Minute Amrap
200yd Run
10 Burpees
1-2 Rope Climb

+
rest/walk 3 minutes
+
7 Minute Amrap
10 Cal Bike
30 Double Unders
1-2 Rope Climb

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