Monday 4/30
CrossFit: “Jerry” For time: Run 1 mile Row 2k Run 1 mile Longevity: Cover max distance: 5 min run 5 min row 5 min run QuickFit: “Mini-Cindy” AMRAP 10 min: 5 body rows 10 pushups 15 squats
April 2018
Saturday 4/28- Sunday 4/29
Saturday: 8-11am: Open gym 10-11am: gymnastics week 4 11am: gym closed 12:30-2pm: Join us at Upland Brewery in celebration of all our IU graduates for lunch and beer! Sunday: Rest Day!
Friday 4/27
CrossFit: Test Day #3 Back squat E3min x 15 min Longevity: A. Deadlift mechanics KB+Barbell B. Deadlift increasing weight/ decreasing reps 5-4-3-2-1 QuickFit: 3 rounds: 1 min bike 1 min slam balls 1 min jump rope 1 min air squats 1 min rest
Thursday 4/26
CrossFit: A. Pistol Progressions B. Pistol/ pistol scale Tabata 20x10x8 QuickFit: Every 5 min for 15 min: 400/300/200 m run 25 KB deadlifts 25 sit-ups
Wednesday 4/25
CrossFit: Test Day #2 A. pullup/ pushup skill work B. Alternating Tabata: 20 on x 10 off x 8 Odd: pullup Even: pushup Longevity: 4 rounds: Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row 21 russian KB swings …
Tuesday 4/24
CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min
Monday 4/23
CrossFit: Re-Test #1 A. Clean and Jerk Skill B. Grace * 8 min time cap Longevity: 1 min row x 1 min rest x 20 min total QuickFit: 10 min EMOM Min 1: 10 DB hammer curl + press Min 2: 30sec of hollow body flutter kicks
Saturday 4/21- Sunday 4/22
Saturday: 8-11am: Open gym/ performance training 10-11am: Gymnastics week 3 11am: Team workout- from the hopper! Sunday: Rest Day!
Friday 4/20
CrossFit: Skill: Squat prep/ warmup to working weight A. E3 min x 15 min: 5 back squats at 60% of test week 3rm B. Alternating EMOM couch stretch x 6 min Longevity: Still: Squat prep/ warmup A. E3 min x 15 min: 3 back squats at progressing weights B. Alternating EMOM couch stretch x 6min …
Thursday 4/19
CrossFit: Teams of 3: for max reps 5 min: assault bike cals 5 min: DB shoulder-OH 5 min: box jump overs QuickFit: 4 rounds: 400 m run 20 walking lunges in place with KB farmer’s carry
