Tuesday, March 26, 2019
AMRAP 18 min: 200m run 10 DB box step overs10 DB front squat
Front Squat
Thursday, February 14th, 2019
30-20-10 reps for time: Toes-to-bar Front squat
Wednesday, September 19
CrossFit Retest Day 2 Front Squat 5-5-5-5-5 reps *treat this as an E3minx15 min Longevity Barbell/DB Front Squat 5-5-5-5-5 reps *treat this as an E3minx15 min QuickFit Every 10 minutes for 2 sets (20 min) Row 5 min max distance Max Wallball shots in 5 min
Wednesday 8/1
CrossFit-Test Day 2: Strength Front Squat 5-5-5-5-5 reps *treat this as an E3minx15min, building to the heaviest set of 5 Longevity Barbell/DB Front Squats 5-5-5-5-5 reps QuickFit Every 10 minutes for 20 minutes (2 sets) for times: Row 5 min max distance Max wall ball shots 5 min
Thursday 6/14
CrossFit: E2Min: A. Front Squat 3-3-3 reps B. Push Press 3-3-3 reps C. Thruster 3-3-3 reps *experienced athletes can go as heavy as possible. Newer athletes can use this as an opportunity to drill the movements QuickFit: for max reps: 3 minutes Assault Bike 2 minutes Russian Kettlebell Swings 3 minutes Assault Bike 2 minutes …
Monday 2/5
CrossFit: A. Clean skill work/ burgener warmup B. E1:30 x 15 min (10 rounds): 1 clean + 1 front squat Longevity: A. Medball clean skill work B. EMOM x 15: 1 medball clean + 1 medball front squat QuickFit: A. Row mechanics B. 1000m row time trial
Tuesday 1/23
CrossFit: 21-15-9 reps for time: Toes-bat Front squat Box jumps QuickFit: In teams of two, partners alternate rounds for as many rounds and reps as possible in 15 min of: 5 DB push presses 10 burpees
Thursday 12/28
CrossFit: Front Squat 5-5-3-3-1-1-1-1 **Squat Prep: https://www.youtube.com/watch?v=JBHzXF-mVjY QuickFit: For time: 500m Row 30/20 calorie assault bike
Friday 12/8
CrossFit: Four sets of: Front squat x 5 reps Rest 60 seconds handstand walk skill work x 1min Rest 60 seconds hollow hold/ rocks x 45-60 seconds Rest 60 seconds QuickFit: E4min x 16min: 10 Kettlebell front squat 200m Run
Friday 10/13
Hoosier CrossFit: A. Front squat 5-5-5-5-5 reps * try to lift every 3 min, for 15 min total B. Tabata 20 on x 10 off x 8: Cherry Pickers QuickFit: In teams of two, alternating movements AMRAP 10 min: 10 wall ball shots 10 burpees 10 v-ups/situps * scale accordingly to 8/6 reps as needed …
