CrossFit South Bend

10/31/2022 – Monday
Coach Notes:
Week 6

Warmup:
Coaches Choice

A. Back Squat
16 Minutes to warm up and finish
*2s pause in the hole
6-6-6-6; rest 2-3 min
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1″ pause @ top of pull
3×8-10 rest 60s between sides
2-3 RIR

C. Accessory Work – 22 Minute Cap
Landmine Front Rack Split Squat x 10-15 rest 60s
Chainsaw Row x10-15; rest 60s
x 3 Sets
*all sets here at the heaviest weight from last week

• 
  IF TIME ALLOWS
  Alternating Dumbbell Curl x16-20; rest 30s
  Banded Face Pull x10-15; rest 30s
  x 2 Sets
  3-4 RIR

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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11/01/2022 – Tuesday
Warmup:
No warm up needed – just set up and go

A. MAP 10
45 Minute Amrap
20/15 Cal Bike
15s/side Single Arm Plank
300yd Jog (25yd increments on turf)
6-12 Alternating Switch Grip Hangs

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

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11/02/2022 – Wednesday
Warmup:
Get right into it

A. Warm Up – 13 Minute Cap
0:45 Bike or Row
10 Alt Single Arm Russian KBS, light
0:45 Bike or Row
10 Alt Plank/ Pushup March

B. 3 Sets – 12 Minute Cap
Devils Press
10-8-6-4-2
rest 60-120s between sets

• choose weights with which you can complete each round with continuos movement
• may build as you go

C. 12 Min @ steady effort
1, 2, 3…. Wall Walks
3, 6, 9…. Box Jumps, 24/20″

modifications – wall walk, box wall walk, inchworms, 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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11/03/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 No Push Up Burpee Step Ups
1:30 Bike
1:00 Run
1:30 Amrap 20 Double Unders + 8 Russian KBS
rest 5 minutes
x 3 Sets

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11/04/2022 – Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2″ pause @ top of each rep
6-6-6-6; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you’ve got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2″ pause @ bottom
8-10 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work – 22 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*all sets at heaviest weight from last week
+
IF TIME ALLOWS
JM Press 2×12-16; rest 60-90s
3-4 RIR

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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11/05/2022 – Saturday
Warmup:
Get right into it

A. 5 Rounds @ warm up effort – 20 Min Cap
30/21 Row Cals or 20/15 Cal Bike
20 Walking Lunge, unld
10 Light Single Arm DB Upright Rows

• row up to chest level, don’t force ROM at top

B. 4 Sets – 22 Minute Cap
8-12 Offset KB Step Ups, left
0:30 rest
8-12 Offset KB Step Ups, right
0:30 rest
8-12 Single Arm KB Row, left
0:30 rest
8-12 Single Arm KB Row, right
2:00-3:00 rest

• Row @ same weight as step ups
• For step ups, use a box that sits just below knee height

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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11/06/2022 – Sunday
Warmup:
Coaches Choice

A. Against a clock for even cals – 30 Minutes
10 Sets
5-8 Toes to Bar
8 Unbkn Front Rack DB Squat, moderate
Bike for Cals in remainder of the 0:90
rest 90s

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