Bloomington Indiana CrossFit

Friday October 6, 2023

CrossFit Main Teams of 2 ‘Cindy’ AMRAP 20 min;5 pullups, 10 pushups, 15 squats*partition work anyhow between both partners, with only 1 partner working at a time Lvl6: strict pullup- unassisted, toe pushupsLvl5: kip pullup- unassisted, toe pushupsLvl4: kip pullup- assisted, toe pushup down- knee pushup upLvl3: kip pullup- assisted, knee pushupLvl2: ring row, elevated

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Monday October 2, 2023

CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1 min rest..11-21 min:Row 150-250m*partner 1 Rows/ partner 2 rests, once p1 finishes, p2 Rows while partner 1 rests…1 min rest22-32min:Bike 5-10 cals*partner 1 bikes 5-10 cals/ partner 2 rests, once

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Sunday August 13, 2023

REST DAY Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.                   * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.                       * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and

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Friday August 11, 2023

CrossFit                                                                                                                 Main strength                                                                                                       E2:30MOM x 12:30 min                                                                                       full clean                                                                                                                directly into: 5 jump tall box jumps                                                                    0: 5x clean @35%                                                                                                  5x jump tall box jumps                                                                                                         2:30 5x CLEAN @ 45%                                                                                          5x BJ                                                                                                                      5: 5x Clean @ 55%                                                                                                 5x BJ                                                                                                                      7:30: 5x Clean

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