CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-09-18
End Date: 2021-09-27

Saturday September 18, 2021
Title: Saturday
Status: missed

Warmup: Caoches Choice

A) Deadlift + Bench Press: 8-10 Bench Press *pause 1 count at the chest
rest 60s
@3111; x6-8 Deadlift
rest 60s
x 6 Sets

*start light and build across sets; last 3 sets use the same weight
B) Back Squat : 5 Back Squats
10 DB Walking Lunges
15 Cal Assault Bike
30-60s Plank or Ring Plank
rest/walk 2 minutes
x 5 Sets

*start light and build across sets; last two sets use the same weight

—–

Sunday September 19, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 5 Wall Walks
5 Rope Lowers
30-60s Handstand Hold
20-30s Hanging L-sit
15 Cal Assault Bike
x 20 Minute Amrap for quality

B) Lactic Endurance Test: 250m Row
10 American KBS
10 No Push Up Burpees
10 American KBS
10 No Push Up Burpees
10 American KBS
250m Row
rest/walk 1:4
x 2 Sets; each set at 100%

—–

Monday September 20, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap
15 Calorie Bike
50 yd Farmers Carry
30s Plank on Hands
+
3 Minute Transition
+
15 Minute Amrap
200m Run
50yd Goblet Carry
20s Side Plank/side
+
3 Minute Transition
+
15 Minute Amrap
15 Cal Row
20yd Bear Crawl
30s Reverse Plank

Notes;
15 Minutes at a 60 minute pace

—–

Tuesday September 21, 2021
Title: Tuesday
Status: pending

Warmup: Coaches choice

A1) Front Squat – Catalyst: @3211; x5; rest 60s

*all sets tough but solid with tempo
A2) Core: one of the variations below; rest 60s
x 4 Sets
–
8-12 Strict Toes to Bar
8-12 Strict Knees to Elbows
12-20 Strict Hanging Leg Raise *bent or straight
20-30 Sit Ups
B) Strength Endurance; Single Leg + Push (h) + Pull (h): 4 Sets
8 DB Reverse Lunge
rest 60s
8 Medium Grip Bench
rest 60s
8 Bent Over Barbell Row
rest 60s

—–

Wednesday September 22, 2021
Title: Wednesday
Status: pending

Warmup: Coaches choice

A) Olympic Weightlifting – Snatch / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Snatch
2. 4-6 Hang Power Snatch
3. 2-3 Power Snatch

*stick to weights/movements you can perform technically sound
B) MAP 6 – Mixed Cyclical: 5 Minute Bike
2 Minute Rest
5 Minute Row
2 Minute Rest
5 Minute Run

—–

Thursday September 23, 2021
Title: Thursday
Status: pending

Warmup: Coaches Choice

A1) Strict Pull Variation: Choose one, then rest 30s
1. x10-12 Ring Row @ 3111
2. x10-12 Banded Pull Ups @3111
3. x6-10 Strict Pull Ups

A2) Single Arm KB Front Squat : x8/arm; rest 60s
x 4 Sets
B1) Dumbbell RDL: x12-15; rest 30s
B2) Single Arm Kettlebell Press: x15-20; rest 60s
x 4 Sets
C) Core Work: 1 Minute Abmat Sit ups
1 Minute Rest
x 4 Sets

—–

Friday September 24, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) Olympic Weightlifting – Clean / Bend: Skill focused
8 Sets
Every 90s; choose one to do below
1. 6-8 Hang Muscle Clean
2. 4-6 Hang Power Clean
3. 2-3 Power Clean

*stick to weights/movement you can perform technically sound
B) MAP 8.5: 20 Minute Amrap
12 Alternating DB or KB Snatch
10 No Push Up Burpees
30 Double Unders or 90 Singles

*do it again! lets practice pacing here

—–

Saturday September 25, 2021
Title: Saturday
Status: pending

BRING A FRIEND DAY! 😀

—–

Sunday September 26, 2021
Title: Sunday
Status: pending

A) UB Gymnastics: 5 Wall Walks
5 Rope Lowers
30-60s Handstand Hold
20-30s Hanging L-sit
10 Cal Easy Row
x 15 Minute Amrap for quality

B) Skill Rate Practice: EMOM x 4 Sets
M1: 10 No Push Up Burpees
M2: 10 American KBS
M3: Walk/Rest
C) LE 1 – LE 2: Int/Adv
–
60s Row @ 85%
rest/walk 6 Minutes
x 3 Sets

Novice
–
60s Row @ 85%
rest/walk 2 Minutes
x 5 Sets

—–

Monday September 27, 2021
Title: Monday
Status: pending

Warmup: Get set up, and get after it – this is meant to be pretty sustainable efforts here

A) Easy Aerobic; Carry + Isometric Focused: 15 Minute Amrap
200m Run
50 yd Farmers Carry
20s Side Plank/side
+
3 Minute Transition
+
15 Minute Amrap
15 Cal Row
50yd Goblet Carry
30s Plank on Hands
+
3 Minute Transition
+
15 Minute Amrap
15 Calorie Bike
20yd Bear Crawl
30s Reverse Plank

Notes;
15 Minutes at a 60 minute pace