CrossFit: Teams of 2: 120 double-unders 60 pull-ups 60 DB snatches 120 double-unders Longevity: Every 2 mins, for 18 mins (3 sets of each) Station 1: Deadlifts x 6-8 reps Station 2: DB strict press x 6-8 reps Station 3: Jump rope technique x 60sec QuickFit: AMRAP 10 Min: 10 DB push presses 10 alternating […]
Hoosier CrossFit 3 Rounds for time of: -30 Pullups -400m Run QuickFit 3 Rounds for time of: -10 Dumbbell Push Presses -10 Burpee Box Step-overs
CF: ‘Fran’ 21-15-9 Thruster Pullup L3: Thruster- 95/65 PU- unassisted L2: Thruster- 65/45 PU- banded L1: Thruster- 45-15 PU- ring row QuickFit: Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats
CrossFit Five Rounds for time (20 minute time cap): 25 Wall Ball Shots 25 Pull-ups QuickFit A. EMOM x 10 DB Snatch x 16/12/8 Burpee over Dumbbell x 10/8/6 B. Tabata Cherry Pickers
CF: ‘Cindy’ AMRAP 20min: 5 pullup, 10 pushup, 15 squat Level 3: no assistance Level 2: bands Level 1: ring rows Level 3: toes-touch and go Level 2: knees- touch and go Level 1: elevated surface box/bench Level 3: standing-hip crease below knee-standing (no hands on legs) Level 2: same as 3, but can use
A. Complete as many rounds and reps as possible in 8 minutes of: Run 200 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 20 Lunges (total) 15 Hand-Release Push-Ups 10 Pull-Ups
‘Nicole’ ARMAP 20 min: Level 3: Run 400m. Max rep pullups* Level 2: Run 400m. Max rep pullups* Level 1: Run 300m. Max rep pullups* *Begin each set of unbroken pullups with strict, once you cant get chin over bar, without coming down from pullup bar, finish set with kipping pullups.
A. Deadlift Warm up:10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. 10-8-6-4-2 reps for time: (10 min cap) kipping pullups lunges x each leg
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
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
