crossfit bloomington indiana

Monday August 14, 2023

CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75%+ of 1rm PP 4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow) 10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40 Lvl4/3: DB 35/20 Lvl2/1: DB 20/12

Wednesday August 9, 2023

CrossFit Skill: Pullup/ CTB/ Bar muscle up                                                                      A. hollow arch swing: beat swing                                                                        B. kipping pullup with blocking movement                                                       C. kipping CTB with blocking                                                                              D. kipping bar mu                                                                                                 A. for quality:                                                                                                        alt. tabata: 20 on x 10 off x 8 sets (8 min)                                                          bar muscle up (scale appropriately …

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Tuesday August 8, 2023

CrossFit                                                                                                                                 Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3)                                                              P2: 50m. sled push (25/25)                                                                                                                  *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots

Sunday August 6, 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 spend 5-10 …

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Friday August 4, 2023

CrossFit Main: Community 5k run event! ALL classes: Run 5k Hinshaw run warmup; Lvl6/5: Teams of 2 run together to complete a 5k run for time. Lvl4/3: Teams of 2 run individually, working 1 at a time to complete 5k total distance, split however with 600/400/300/200 intervals. Lvl2/1: Teams of 2 run/bike as needed to …

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Wednesday August 2, 2023

CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10

Friday July 28, 2023

CrossFit Main AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry (flag pole)- sets down object- picks it back up and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB weighted sit ups Once both partners are done with their individual work, …

Friday July 28, 2023 Read More »


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