CrossFit South Bend

Workout Log: CFSB – Class Programming
Start Date: 2021-09-04
End Date: 2021-09-10

Saturday September 4, 2021
Title: Saturday
Status: pending

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
3 Toes to Bar
6 Burpees
9 Russian KBS
12 Reverse Lunges in place *bodyweight
rest 30s

C) Full Body Muscle Endurance Option 2: 30 Minute Amrap
10 Abmat Sit Ups
10 Push Ups – UB and easy each round
10 Russian KBS
10 Reverse Lunges *bodyweight
rest 30s

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Sunday September 5, 2021
Title: Sunday
Status: pending

Warmup: Coaches Choice

A) Notes: -NO score here either
B) Double Unders: 7 Minute Cap
5 Unbroken
rest 10s
10 Unbroken
rest 10s
15 Unbroken
rest 10s
20 Unbroken
rest 10s
25 Unbroken
rest 10s

30,35,40,45,50,55…continue up the ladder as high as you’re able

Other option this time we’ll throw in

Doubles as…
1,2,3,4…
C) Grind: For time
40 Cal Assault Bike
100 Yard Prowler Push
200 yard Dual KB Front Rack Carry
100 Yard Prowler Push
1000m Run

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Monday September 6, 2021
Title: Monday
Status: pending

Warmup: Coaches Choice Warm Up

A) Notes: -Score your Split squat and RDL weight
B1) Dumbbell Split Squat : @3010; 8.8.8; rest 90s

*build across these sets to a tough 8rm
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: 12 Minute Amrap
8 TNG Deadlifts
30 Double Unders or 50 Singles
15 Abmat Sit Ups
rest 30s

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Tuesday September 7, 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 Barbell Bench Press
10 Dead Bug Dumbbell Pullovers
10 Cal Row @ Damper 10 (90% effort)
x3 Sets; move through at a steady pace

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Wednesday September 8, 2021
Title: Wednesday
Status: pending

Warmup: Coaches Choice Warm Up

A1) Rear Foot Elevated Split Squat : x12.10.8; rest 90s
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: 2 Sets
2:30 Run
2:30 Row
2:30 Bike
2:30 Amrap 20 yd Bear Crawl + 20 Step Ups

—–

Thursday September 9, 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: For Time
10.9.8.7.6.5.4.3.2.1.
DB or KB Push Press

8 Ring Rows or 3 Strict Pull Ups between each set, finish with them.

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Friday September 10, 2021
Title: Friday
Status: pending

Warmup: Coaches Choice

A) SL Core Mixed Work: 15 Minute Amrap
12 Dumbbell Walking Lunges
5 KB Windmills/side
10 Cal Assault BIke

B) MAP 3: 30 Minute Amrap
100 Yard Run
10 Ball Slams
10 No Push Up Burpees
100 yard Run
rest 60s

*choose modifications that you can move through UB

Saturday September 11, 2021
Title: Saturday
Status: pending

A) Notes: -No score here
INTENT: UB, continuous, AND pretty, all the way to the last set
B) Full Body Muscle Endurance Option 1:

15 Minute Amrap
5 Toes to Bar
5 Burpees
15 Russian Kettlebell Swings
20 Prisoner Step Ups

rest 7 Minutes

15 Minute Amrap
10 Box Jumps
10 American Kettlebell Swings
10 Cal Assault Bike

C) Full Body Muscle Endurance Option 2:

15 Minute Amrap
10 Calorie Assault Bike
15 Air squats
20 Prisoner Step Ups

rest 7 minutes

15 Minute Amrap
20 Abmat Sit Ups
15 Calorie Row

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