Monday
TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup
crossfit bloomington indiana
Friday
17.2 begins at 515pm! Four sets for quality: 60 seconds of Rowing Rest 60 seconds 60 seconds of Jumping Squats (add weight for int-adv) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds
Thursday
Test Day 3 15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories thrusters Rx: 95/65 Sc: 65/45
Wednesday
15.2: Repeating 3 min AMRAP 0-3min: Rx: 2 rounds of 10 OHS (95/65), 10 CTB pullup scaled: 2 rounds of 6 OHS (65/45), 6 chin over bar pullup 3-6min: Rx: 2 rounds of 12 OHS, 12 CTB pullup Sc: 2 rounds of 8 OHS, 8 pullup 6-9min…Continue until you can no longer complete the work
Monday
13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar …continuing adding 3 reps each movement, each round until 7 min. Rx: CJ: 135/95 & TTB Scaled: CJ: 95/65 & hanging knee raise
Friday
Morning classes only- Open week 1 starts TONIGHT! https://games.crossfit.com/ Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Row 15-20 cals Station 2 – Turkish Get-Ups x 4-6 reps (2-3 each side) Station 3 – Side Plank x 45 seconds each side
Thursday
A. Skill work/scaling for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dips x 15-20 reps Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit or tuck sit x 45-60 seconds
Wednesday
A. Row Mechanics: https://www.concept2.com/indoor-rowers/training/technique-videos B. AMRAP 8 min: 2 calorie row, 2 thrusters Rx: 95/65, Sc: 65/35 4 cal row, 4 thrusters 6 cal row, 6 thrusters…
Tuesday
Teams of 3: 1 works @ time, rotate when needed AMRAP 18 min: 100 cal assault bike 80 situps Rx: GHD. Sc: straight leg abmat 60 pullups 40 alternating DB snatch Rx: 50/35. Sc: 35/20
