Thursday
Happy Thanksgiving from the Hoosier CrossFit Family! 7:30am FREE 5k turkey trot by Bloomington Bagel Co.
crossfit bloomington indiana
Wednesday
A. Barbell Skill work for today’s movements B. 10 min clock to build to a heavy single complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk C. ARMAP 5 min @ 60-70% of todays part B. 1 unbroken complex x max reps.
Tuesday
“Hansen” Five rounds for time of: (25 min cap) Kettlebell swing, 30 reps (70/53#) 30 Burpees 30 Glute-ham sit-ups Scaled level 2: 5 rounds for time: 25 reps each: KB swing 53/35 burpee straight leg abmat situp Scaled level 1: 5 rounds for time: 20 reps of each: KB swing 44/26 burpee straight leg abmat
Monday
A. Turkish Getup/pistol progressions B. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
Saturday and Sunday
Saturday: 8-10a: Open gym. 10-11a: starting strength week 3 day 2. 11a-Noon: free members only team workout Sunday: Rest day
Saturday and Sunday Read More »
Friday
Gymnastics: Every 2 minutes, for 18 minutes: 1: Supinated (underhand)-Grip Strict Pull-Ups x 3-8 reps 2: L-Sit Hold x 30 seconds accumulated time 3: Handstand Walk x 30′ OR 45-60 second Handstand Hold
Thursday
A. Run warmup: https://www.youtube.com/watch?v=VW42KKmjEZY B. Run: (use same implement you did on test day for endurance) 6 rounds x 4 min each w/1 min rest between each round. (30 min, including rest) Treat each 4 min working block like an emom, where the first 20 sec of each min is a HARD sprint, right into a
Wednesday
In teams of two, alternate individual movements to complete 4 rounds each/8 total: 20 Russian Kettlebell Swings Run 400 Meters
Tuesday
A. Hang power clean skill work + push jerk skill work B. 10 min clock to build to a heavy single complex: 1 deadlift, 1 hang power clean, 1 push jerk *treat this similar to an emom like last week. C. 5 min ascending ladder: *use ~60% of your 1rm of todays heavy single. 1
Monday
Cindy: AMRAP 20 min: 5 pullup, 10 pushup, 15 squat *go over pacing/strategy so splits stay consistent.
