Award 1
-The Greater Bloomington Chamber of Commerce
Friday
‘Josh’ For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
Thursday
Every minute, on the minute, for 15 minutes: Minute 1 – hand stand hold x 30-45 sec. Minute 2 – hollow hold x 30-45 seconds Minute 3 – strict pullups x 5-8 reps (any grip)
Wednesday
In teams of two, alternate full rounds to complete four each of: 10 DB Ground to Overhead (alt. arms 5 each arm) 10 Box Jump Overs 20 walking lunges (10 each leg)
Tuesday
30 min easy aerobic threshold row or Bike: Think about this as 10, 3 min rounds, min 1: is easy pace min 2: go as hard as you can for 15 sec sprint, then easy pace min 3: go as hard as you can for 7 sec sprint, then easy pace *target a pace for
Monday
A. 10 min clock to build to a heavy complex of: 1 deadlift + 2 hang power clean + 3 push jerks (todays emphasis is the push jerk- making sure to have a strong rack position and vertical torso during dip drive phase) B. E 30sec x 5 min (10 total): 1 complex @70-75% of
Saturday and Sunday
Saturday: 8a-10a: Open gym. 10a-11a: Starting Strength 11a-12:15p: FREE Bring-a-Friend community workout-tacky sweater! 12:30-1:30: Dirty Santa gift exchange ($15 max) + byob Sunday: Rest Day
Saturday and Sunday Read More »
Friday
A. 10 min to build to a heavy single complex: 1 Deadlift + 1 hang power clean + 1 push jerk (heavier than last week) B. Every :20 for 5 min (15 sets) 1 Deadlift + 1 hang power clean + 1 push jerk @ 70% of 1rm.
Thursday
AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups https://library.crossfit.com/free/pdf/07_03_Pushups.pdf
