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Monday
STRENGTH
every 2:00 complete a set
2×6 (32X1)
2×6 (31X1)
1×6
Tempo Bench Press*
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
15 min AMRAP
5 strict pull-ups
10 push ups
12/10 cal Row
Tuesday
STRENGTH
2×6 (3131)
2×6 (2121)
1×6 (1111) Tempo Deadlift*
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
Week 2 of 9
NCFIT BENCHMARK WORKOUT
“SHAKEN NOT STIRRED”
EVERY 3:00 x 5 SETS
50 Double Unders
15 Box Jump Overs (24/20)*
8 Deadlifts (225/155)
*Increase Box Jump Reps by 2 each set (15-17-19-21-23).
Wednesday
STRENGTH
2×6 (32X1)
2×6 (31X1)
1×6 (1111)
Tempo Front Squat*
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
WORKOUT
FOR TIME
50 Alt. DB Suitcase Lunges (50/35)
50 Sit-Ups
100 Air Squats
50 Sit-Ups
50 Alt. DB Suitcase Lunges
Thursday
STRENGTH
2×6
2×6
1×6
Push Jerk*
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
Week 2 of 9
WORKOUT
EVERY 4:00 x 3 SETS
400m Run*
15 Toes to Bar
Max Shoulder to Overhead with time remaining…**
-Rest 2:00 b/t Sets-
*First two movements must be completed in 3:00 or less.
**SET 1: (155/105)
SET 2: (Athlete Choice, Heavy)
SET 3: (Athlete Choice, Heavy+)
Friday
– Open Gym
Saturday
NCFIT BENCHMARK WORKOUT “THE MAGNIFICENT 7”
7 ROUNDS FOR TIME
7 Back Squats (115/75)
7 Push Press
7 DB Thrusters (50/35)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
14 Back Squats (115/75)
14 Push Press
14 DB Thrusters (50/35)
14 Pull-Ups
14 Knees to Elbows
14 Hand Release Push-Ups
14 Box Jumps (30/24)
*P1 works while P2 rests. Split work as needed.