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.
crossfit bloomington indiana
Tuesday
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Russian Kettlebell Swings (70/53) 100 Burpee Box Jump Overs (24/20) 100 Wall Ball Shots (20-10/14-9)
Monday
Rotating between you and your partner for rest: On assault bike *use rower if needed. 5x 15 cal. (you rest while partner works) Rest 3 min. 4 x 15 cal. Rest 3 min. 3 x 15 cal. Rest 3 min. 2 x 15 cal. Rest 3 min. 1 x 15 cal. *These should be
Friday
Row: 1. 800m. @ easy pace 1 min. rest. 400m. @ mod pace. 3 min rest. 2. 600m. @ easy pace 1 min rest 300m. @ mod pace. 3 min rest. 3. 4x200m. @ fast pace w/100m. easy row after each set.
Thursday
A. 10 min: work to a heavy single complex of the following; 3 deadlifts, 2 hang power clean, 1 push jerk *deadlifts must be touch and go, bar must not be dropped on hpc. *work on making an attempt every 1 min for the first couple rounds, then 90 sec., then 2 min your last
Wednesday
A. Double-under skill work B. ‘Annie‘ 50-40-30-20-10 reps for time: Double-unders (2-1 ratio of SU-DU) ab-mat situps *goal is SUB 10 min!
Tuesday
A. Skill work for today’s movements rope climb: https://www.youtube.com/watch?v=53WgYmEwGh4 B. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents *scale to 1 rope climb + 3 rope lowers or 6 rope lowers Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk 30′
Monday
In teams of 3, complete 4 sets of: 30 Calorie Bike 30 Burpees 30 Sit-Ups 30 Wall Ball Shots *one person works at a time, split reps however between each movement to complete work fastest. 20 min. cap.
Saturday and Sunday
Saturday: Oaken Bucket competition! Sign up Via Mindbody! Sunday: Rest Day
Saturday and Sunday Read More »
Friday
No classes Look for Open Gym to be posted on Facebook for an afternoon session Shaun will be doing his 400+ burpees this afternoon! Click on the link below to watch him live on Facebook.
