Tuesday 4/24
CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min
CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min
CrossFit: Teams of 2: AMRAP 15 min: 1 partner works while other rests Partners rotate whole rounds; 15 DB thrusters 200 m run Longevity: Teams of 2: AMRAP 15 min: Partners rotate whole rounds; 10 DB Thrusters 100 m run QuickFit: Max reps at each station: 5 sets, 15 min: : 30 assault bike cals,
CrossFit A. Kipping pull-up skill progression B. For time (12 min cap): Run 400m, 21 pull-ups Run 400m, 15 pull-ups Run 400m, 9 pull-ups Longevity A. Row mechanics/pacing B. 3 Rounds for time: Row 500/400 meters Rest 1 minute QuickFit EMOM 10 Min (5 sets of each) Minute 1: Max reps ring rows Minute 2:
CrossFit: In teams of two, complete as many rounds as possible in 30 min of: 400 m run 30 box jumps or step-ups 30 wall ball shots Longevity: 4 rounds Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row
**Morning Classes ONLY CrossFit: Teams AMRAP 15 min: Run 200m 2 person teams P1 runs 200m, P2 rests P2 runs 200m, P1 rests Longevity: Every 2 minutes, for 18 minutes: Station 1: DB death march x 20 reps Station 2: Tempo push-ups x 10-15 reps Station 3: ring rows x 8-12 reps QuickFit: AMRAP 15
Hoosier CrossFit ‘Jerry’ for time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m) QuickFit Four rounds for time: 200m Run 7 Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)
Hoosier CrossFit: In teams of three, AMRAP 20 min: 300 meter run 15 Burpees 30 Russian KB swings QuickFit: Every 5 minutes, for 15 minutes for time of: Calories of Assault Bike Russian Kettlebell Swings
Hoosier CrossFit: 8, 2 minute rounds of: 300m Run Max-rep dumbbell power clean and jerks One rest in between rounds QuickFit: 2 sets of max reps of: 60 seconds of wall ball shots 60 seconds of rest 60 seconds of russian kettlebell swings 60 seconds of rest 60 seconds of box step-ups 60 seconds of
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
Hoosier CrossFit: 5 rounds for time of: 400m run 15 left-arm DB snatches 15 right-arm DB snatches QuickFit: Five rounds for time of: 10 Heavy goblet squats 10 Jumping lunges