CrossFit South Bend

12/12/2022 – Monday
Coach Notes:
Week 12

Warmup:
Coaches Choice

A. Back Squat
20 Minutes to warm up and finish

2-2-2-2; rest as needed

If you’re new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3×7-10/side; 0:60 btwn sides

C. Accessory Work -15 min cap
Offset Front Rack DB Step Up; x6-8/side; rest 30s/30s
Three Point DB Row; x6-8/side; 30s/30s
x 2-3 Sets

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

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12/13/2022 – Tuesday
A. MAP 10
8 Rounds
60s Bike
60s Single Unders
60s to hit 30-45s Passive Hang, vary grips as you go
60s Bike
60s Single Unders
60s to hit 20s/side Single Leg Glute Bridge Hold

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

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12/14/2022 – Wednesday
Warmup:
Get right into it

A. Warm Up Pace
3 Sets – 10 minute cap
0.5/ 0.3mi Bike
10 LIGHT Alt Crossbody KB/ DB RDL
10 Alt Plank Rotations

B. 12 Min EMOM
min 1: 15 DB/KB DL
min 2: 12 Dual Hang DB/KB Power Clean
min 3: 9 DB/KB Push Press

• Use same weight across all 3 movements per round
  ** May build round to round but make sure that all 3 movements can be kept unbroken

*if equipment is an issue, we’ll do 4 sets with a partner who is using the same weight – I go, you go

C. 5 Rounds @ steady effort – 15 Minute Cap
300/ 200m Row OR 20/16 Cal Bike
5 Burpees
15 Unbkn Russian KBS, you pick the weight
5 Burpees

*If you’re swinging 70/55 UB, you can use a rower

• scale to No Pushup Burpees if upper body is too much of a limiter

Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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12/15/2022 – Thursday
Warmup:
Coaches choice

A. MAP 7 – Mixed
3 Rounds
30s Burpees
60s Step Up
30s No Push Up Burpee
60s Run (10yds at a time)
+
rest/walk 6 Minutes
x 3 Sets

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12/16/2022 – Friday
Warmup:
Coaches choice

A. Deadlift
20 Minutes to warm up and finish

2-2-2-2; rest as needed

If you’re new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
15 Minutes to warm up and finish
*slight incline, 2×45# plates under top of bench

1011; 5-5-3-3; 2:00-3:00 rest

If you’re new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

C. Accessory Work – 15 Minute Cap
Single Arm Half Kneeling DB Press; x6-8/side; 30s/30s
Single Arm Crossbody DB RDL; x6-8/side; 30s/30s
x 2-3 Sets

Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

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12/17/2022 – Saturday
A. 12 Days of Xmas WOD
Surprise Wod!

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12/18/2022 – Sunday
Warmup:
No warm up needed – just set up and go

A. MAP 5
3 Minute Bike
1:30 Rest
3 Minute Row
1:30 Rest
3 Minute Run
1:30 Rest
3 Minute Bike
5 Minute Rest
x 2 Sets

Work on consistency here

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