Friday 11/17
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)
November 2017
Thursday 11/16
Hoosier CrossFit For Quality 4 sets of: Back squat x 6-8 reps @ under 60% rest 45 seconds Single Arm Dumbbell Row x 8-10 reps rest 45 seconds Plank for Elbows x 45 seconds rest 45 seconds QuickFit In teams of 2, partners alternate as needed to complete AMRAP 12 Min: Row 250 meters 25
Wednesday 11/15
Hoosier CrossFit ‘Fran’ 21-15-9 Thruster Pull-Ups *intention of this workout is intensity! Scaling should set yourself up to accomplish this in under 5min, with an 8min cap QuickFit Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats *perform as many rounds as possible in 3 minutes, then rest 1 min
Tuesday 11/14
Hoosier CrossFit For Quality: A. Three sets of: Deadlift x 6-8 reps @ light loads (under 60%) rest 45 seconds Push-ups x 10-15 reps rest 45 seconds Alternating Lateral Lunge x 10 reps each leg rest 45 seconds B. Every 90 seconds, for 9 minutes (3 sets of each) Station 1- Reverse Snow Angels x
Monday 11/13
Hoosier CrossFit Overhead Squat 1-1-1-1-1 reps Front Squat 1-1-1-1-1 reps Back Squat 1-1-1-1-1 reps QuickFit In teams of 2, partners alternate as needed to complete: AMRAP 10 Min: 10 burpee box jump or step-overs 10 alternating single-arm dumbbell snatches
Friday 11/10
Hoosier CrossFit: Complete as many rounds as possible in 7 minutes of: 5 box jumps 3 cleans (full squat) QuickFit: Five rounds of: 20 V-ups 200 meter run
Thursday 11/9
Hoosier CrossFit: Gymnastic skill development: A. Handstand/ handstand kickups/ handstand walk B. Death by handstand walk 10′ increments QuickFit: In teams of three, AMRAP 15 min: 400 meter row 20 walking lunges with ketllebells or dumbbells 10 burpees
Wednesday 11/8
Hoosier CrossFit: “Dunn” Complete as many rounds as possible in 19 min of: 3 muscle-ups 1 shuttle spring, 10′, 20′, 30′ 6 burpee box jump-overs, 20-in. box QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 push presses 10 alternating reverse lunges 10 burpees
Tuesday 11/7
Hoosier CrossFit: Overhead squat 5-5-5-5-5 reps QuickFit: Complete as many rounds as possible in 10 min of: 3 Ring Rows 6 L-Seated DB presses 9 Stationary Dips
Monday 11/6
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
