(219) 237-0973 CrossFit 219, 400 Fisher St unit B, Munster, Indiana

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CrossFit 219 - CrossFitMetcon (Time)Teams of (2) 50-40-30-20-10 Assault Bike Cals Power Snatch 95/65 Wall Ball sit ups 20/14Split AB and snatch reps as needed. For sit ups, partners will sit facing each other and split reps 1 to 1

Jumping Endurance

CrossFit 219 - EnduranceMetcon (Time)100 Cal Row 80 Cal Bike 60 Cal Row 40 Cal Bike 20 Cal Row

Jumping into the weekend like….

CrossFit 219 - CrossFitBear Complex (10 Min EMOM)Power Clean Front Squat Push Press Back Squat Second Push PressScore heaviest complexMetcon (Time)21 Thrusters 95/65 21 Box Jumps 24/20 15 Thrusters 115/75 15 Burpee Box Jumps 9 Thrusters 135/95 9 Box Facing Burpee Jump OversScale weight as needed. Suggested weight modification for newer athletes: 21 Thrusters 45/35 [...]

Intro 9

219 Elite Sports Performance, CrossFit 219 - Introduction to CrossFitMetcon (AMRAP - Reps)New Movements/skills - DB Snatch - Tight core. Ground to Overhead in one fluid movement. Pull body underneath DB o Muscle Snatch or Power Snatch - DB Clean & Jerk - Two distinct movements. DB contacts shoulder prior to going overhead - T2B [...]

Recovery Endurance

CrossFit 219 - EnduranceMetcon (No Measure)Complete CrossFit WOD - Scale weight/reps as needed

Recovery

CrossFit 219 - CrossFitMetcon (AMRAP - Reps)Every 8min for (4) sets - 32min total 400m Run 10 STRICT Pull Ups (20 Ring Rows scale) 20 V-Ups (sit up scale) 20 Goblet Squats 53/35 10 BurpeesScore Reps only Completion = 240 Reps TOTAL

Intro 8

219 Elite Sports Performance, CrossFit 219 - Introduction to CrossFitMetcon (Time)New Movements/Skills - Slam Balls - Arms fully extended at the top - Follow down in a squat - Squat Cleans - Catch barbell at the bottom of the squat position, or catch in a power position and continue downward movement to bottom of squat [...]

Gauntlet Endurance

CrossFit 219 - EnduranceMetcon (Time)5 Rounds 400m Run 20 Mountain Climbers 200m SkiErg

The Gauntlet

CrossFit 219 - CrossFit2k Row (Time)Max Effort 2k RowMetcon (Time)10/8 Cal Assault Bike 1 Deadlift 275/205 10 Wall Balls 30/20 10/8 Cal AB 2 DL 275/205 10 Wall Balls 10/8 Cal AB 3 DL 10 WB 10/8 Cal AB 4 DL 10 WB 10/8 Cal AB 5 DL 10 WBHard 12 min CAP Score completion [...]

Bodyweight – Endurance

CrossFit 219 - EnduranceMetcon (AMRAP - Reps)Running clock 0:00 - Row 400m / Bike 10 Cals 4:00 - Row 600m / Bike 15 Cals 10:00 - Row 800m / Bike 20 Cals 18:00 - Row 600m / Bike 15 Cals 24:00 - Row 400m / Bike 10 CalsScore completed Bike Cals Max = 70