Tuesday
CrossFit 5 rounds for quality: 10 Shoulder Press 21 GHD Hip Extensions QuickFit AMRAP 10 Minutes 10 Calorie Row 5 Burpees
crossfit bloomington indiana
Monday
CrossFit: Thruster 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to today’s solid heavy single Longevity: A. Front Squat: 3-3-3 B. Strict Press: 2-2-2 C. Thruster: 1-1-1 QuickFit: 12 Min EMOM 1st Min – 10 Dumbbell Push press (goal is heavy) 2nd Min – 10 DB Bent over
Saturday and Sunday
Saturday July 8: Weightlifting seminar with Glenn Pendlay! Still spots open! *open gym will be available for outdoor space, you can take gear and equipment and utilize parking lot area as seminar is going on inside. Sunday July 9: REST DAY!
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Friday
CF: 6-9-12-9-6 reps for time of: Burpees over the bar front squats (185/135) Chest-to-bar pull-ups *goal time frame should be sub 10 min. w/ 12 min cap. Level 3: Burpees lateral and must jump over bar Level 2: burpees lateral and must jump over bar Level 1: burpees lateral and can step over bar Level
Thursday
CF: AMRAP 10 min: 10 handstand push-ups 15 steps DB front rack walking lunges (50/35#) Level 3: HSPU -kipping or strict with no assistance or raised abmats against wall. Level 2: HSPU- kipping or strict with 1-2 abmats raised for assistance against wall. Level 1: HSPU- use box/bench or floor for pushup to head +
Wednesday
CF: Clean and jerk 3-3-3-3-3 reps Level 3: Build to the heaviest triple (not tng) clean and jerk for the day. Begin around ~40% of 1rm and build by ~10% jumps going by feel and positioning. Level 2: After warmups build to around ~60-70% of 1rm and stay at that weight across all 5 sets.
Monday
Teams of 2: Four rounds for time of: Row 400 meters Run 400 meters *p1 is rowing 400m. while p2 is running 400m. once both partners complete their portion, they switch spots and repeat efforts for a total of 4 rounds for each athlete, 8 rounds total. If it takes longer than 2 minutes to
Saturday and Sunday
Saturday July 1: Open Gym 9am-11am Sunday July 2: REST DAY
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Thursday
CF: Level 3: For time: 20/14# medicine-ball cleans, 50 reps 155/105# push jerks, 25 reps 20/14# medicine-ball cleans, 50 reps Level 2: For time: 20/14# medicine-ball cleans, 50 reps 115/85# push jerks, 25 reps 20/14# medicine-ball cleans, 50 reps Level 1: For time: 14/10# medicine-ball cleans/ power clean+ front squat, 50 reps 75/45#
