CrossFit South Bend

10/03/2022 – Monday
Coach Notes:
Week 2

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
@3011; 6.6.6.6; rest 2-3 minutes
2-3 RIR

B. Pendlay Row
15 Minutes to warm up and finish
3 Sets (working sets)
@3110; x9-12; rest 2-3 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 24-30; rest 60-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 24-30; rest 60-90s
x 3 Sets

Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

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10/04/2022 – Tuesday
A. MAP 10
45 Minute Amrap @ very easy pace
15/12 Cal Bike
12/9 Cal Row
30s Glute Bridge Hold (10s L, 10s R, 10s Both)
200yd Run
50 Single Unders
30s Plank/SA Plank (10s L, 10s R, 10s Both)

Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

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10/05/2022 – Wednesday
Warmup:
Get right into it

A. 10 Minute Cap @ Warm Up Effort
21.15.9 Bike Cals
10.10.10 No Push Up Burpee
10.10.10 Banded Pull Through

B. 3 Sets (17 minute cap)
10.8.6.4.2
Alternating KB/DB Glute Bridge Floor Press
Dual KB/DB Sumo Deadlift
2-3 minute Rest

@moderate weights, load for the press, use the same weight for the DL

C. 12 Minute @ Steady Effort
400/300m Row
20 Russian KBS 55/35
10 Push Ups
20/16 Cal Bike
20 Russian KBS 55/35
10 Push Ups

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/06/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Alternating Single Arm Devils Press
1:30 Bike for Cals
1:00 Walking Lunge
1:30 Burpee Box Jump w/Step Down
rest 5 minutes
x 3 Sets

*low box defined a knee at or below hip crease
*match reps inter+intra set

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10/07/2022 – Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
@3011; 6.6.6.6; rest 2-3 minutes
2-3 RIR

B. Barbell Floor Press
15 Minutes to Warm Up and Finish
3 Sets (working sets)
@3110; 3×7-10; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 12-16/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 12-16/side; rest 30s between sides, rest 60s
3 RIR
x 3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/08/2022 – Saturday
Warmup:
Coaches Choice

A. 12 Min EMOM
Min 1: 7-10 Single Arm Hang DB Snatch, left
Min 2: 7-10 Single Arm Hang DB Snatch, right
Min 3: 5/side Single Arm DB Fr Squat

• 4-5 RIR for Snatch, use that same DB for Squats

B. 25 Minute Amrap
8 DB Front Rack Walking Lunge, light
5-10 Strict Pullups (or Ring Rows)
8 Front Rack Walking Lunge
12/9 Bike Cals
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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10/09/2022 – Sunday
Warmup:
Get right into it

A. Warm Up – Movement and Skills
2-3 Wall Walks, 20-30s HS Hold, modified HS Hold
8 Alternating Pistols, modified, or 8/side short split squats
x 10 Minute Amrap for quality

B. MAP 9
30 Minute Amrap @ sustained pace
300m Run
15/12 Cal Row
15/12 Cal Bike

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