THE GRAND RE-OPENING of CrossFit Bluegrass Middletown!! Come see our huge new space and meet some of our amazing athletes. FREE WORKOUTS 9:00, 10:30 and 12:00pm at 13005 Middletown Ind. BLVD Partner Workout : 5 minute AMRAP Cal Row *Partners switch on rower every 20/15 CAL then 5 minute AMRAP 5 KB SDLHP 5…
The Bluegrass Way 6x 1 FUll clean + 1 power clean then ‘PERFORMANCE PARTY’ 50m walking lunge (caRRY kb) 30 Kb swings 40 box jumps 50 burpees 40 box jumps 30 KB swings 50m walking lunge **CFBG Oldham Closed tomorrow for CFBG middletown Grand Re-Opening!! ** ** GRAND RE-OPENING TOMORROW!! FREE CLASSES at 9:00, 10:30…
The Bluegrass Way 15 minutes to find a max split jerk then 3rds 400 Meter Run 10 S2OH (75% of above weight) 20 Chest-to-Bar Pull-Ups
The Bluegrass Way EMOTM for 12 minutes Minute 1: ME Muscle-Ups in 45 seconds (modification Low Ring Muscle Up Progression x 3-4 reps or negative dips) Minute 2: ME Handstand Walk (modification 1 box walk-around or nose and toes holds for 30 seconds) Minute 3: ME Alternating Pistols (if you’re proficient, add weight with a…
The Bluegrass Way 4×5 Back Squat (75-80%) rest 20 seconds 4x ME chin-ups (supinated pull-ups) rest 2-3 minutes then 2 rds. Row 500 Meters 30 Wall Ball Shots (20/14) 15 Toes to Bar 10 clean and jerks (135/95) rest 4 minutes
The Bluegrass Way crossover symmetry work 3x 4 turkish get-ups then Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Ground to Overhead (135/95) One partner will complete a full round before the next begins. Repeat until both partners have completed seven rounds.
The Bluegrass Way 1 mile run into 15 minutes to find a heavy 1 RM snatch then (full recovery) then take 75% of that weight to perform 12-9-6 Snatch (power or full) 24-18-12 GS push-up *RX+ = ring push-ups
The Bluegrass Way 4×3 shoulder press 4x 16 floor wipers then Every minute, on the minute, for 15 minutes: Minute 1 – 3 Burpee Box Jump (20″) + 6 wall-balls Minute 2 – 3 Burpee Box Jump + 6 Strict Handstand Push-Ups Minute 3 – 3 Burpee Box Jump + 30 Double-Unders immediately into 40/30…
The Bluegrass Way Every 90 seconds for 10 rds. complete 2 Power Cleans (increasing every 2rds.) then “Elizabeth” then tabata DU
The Bluegrass Way 4x 10 reverse lunge (barbell in front rack position) 4x 8 weight strict pull-ups then EMOTM for 10 minutes 5 thrusters (115/75) 5 burpees rest 4 minutes EMOTM for 6 minutes 5 suitcase deadlifts 50ft suitcase walk (alternate side each round) *** ONLY A FEW SPOTS LEFT FOR THE BATTLE OF…
