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
Front Squat
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
Monday
CF: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps QuickFit: In teams of two, partners alternate as needed to complete as many rounds as possible in 10 minutes of: 10 Burpee Box Jump or Step-Overs 10 Alternating Single-Arm Dumbbell Snatches
Monday
CrossFit: Front Squat 1-1-1-1-1-1-1-1-1-1 reps Level 3: building each single from 55-100%+ in 5% increments Level 2: Begin at 35/45# and build in 5-10# jumps to a solid heavy single Level:1 use box/ball if needed for depth and follow level 2 guidlines QuickFit 10 min AMRAP: 5-10-15-20-25-30 and so on.. KB Deadlift Box jump/ step
Wednesday
CrossFit 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Push Press 1 min of Assault Bike Calories Rest 1 minute Longevity 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Dumbbell Push Press 1 min of Assault Bike Calories
Monday
Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, taking ~10 min on each individual piece. Goal would be 85%+ of 1rm on each lift for a triple. Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps Level 2: After specific
Wednesday
A. Power clean skill work (1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each. 2. high hang power clean, above knee power clean, mid shin muscle clean + FS after eachB. EMOTM x 2 power clean + 1 front squat adding weight each 1-2 min to a solid
Monday
A. clean and push jerk skill work. B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean (power or full) + 1 front squat + 1 push jerk C. AMRAP 5 min: burpee box jump over
