Workout, Happenings, and Updates at HOOSIER CROSSFIT

Every 4:00 × 5 Sets: 6 Pull-Ups (weighted if advanced) 10 Double-DB Arnold Press Scaling Beginner: • 6 Ring Rows • 10 Seated DB Press

AMRAP 25 – Teams of 2 300m Run together 40 Cal Bike (split) 30 Toes-to-Bar (split) 20 DB Snatches (split) 10 Double-DB Devil’s Cleans (split)

Skill Work (15 min) Choose progression: Box HSPU (tempo 3-sec negative) Wall-Facing HSPU Kipping HSPU Strict HSPU (advanced strength option) Longevity: Incline Push-ups + Seated

Every 3:00 x 5 Sets: 5 Deadlifts + 8 DKB Front-Rack Lunges (total reps per leg, alternating) Use progressive loading week-to-week. Loading Guidelines Beginner: Light

EMOM x 8 Rounds (40 minutes): Min 1 – 100 m Empty Sled Push Beginner: 50–75 m Intermediate: Full 100 m Advanced: Empty sled 100

Workout (32 min) EMOM 32 (8 Rounds): Min 1 – Ski Erg: Beginner 10/8 cal • Intermediate 12/10 cal • Advanced 15/12 cal Min 2

Strength (25 min) Every 3:00 × 5 sets → 1 Strict Press + 2 Push Press + 3 Push Jerks Loading based on Push Press

Workout (35–40 min) Teams of 2 – 3 Rounds (I-Go-You-Go within each round): 15 Cal Row • 10 DB Hang Power Cleans (50/35) • 10

Skill Block (15 min) — Progression Stations: Jumping Pull-Up + Negative Lower Chin Over Bar Holds + Kip Swings Kipping Pull-Up → Chest-to-Bar → Bar

Strength (25 min) Every 4:00 × 5 sets → 2 Front Squats + 3 Back Squats (same bar) All percentages based on Front Squat 1RM:

Strength (25 min) Every 3:00 × 5 Sets: 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean + 1 Front Squat Scaling

Workout (36 min) Every 6:00 × 4 Rounds: 400 m Run (adv) / 300 m (int) / 200 m (beg) 12 Cal Ski Erg 12

Strength (25 min) Every 2:30 × 6 Sets: 5 Weighted Pull-Ups (or Loaded Ring Rows) 10 DB Bent-Over Rows Notes: Control the eccentric, keep shoulders

Workout (30–35 min) Teams of 2 – AMRAP 30: 300 m Run (together) 20 Syncro DB Front Squats 30 Cal Bike (split) 20 Alt DB

Skill Work (15 min) Progressive 3-Station Pressing Development: Inchworm Walk-Out + Push-Up Box Walk-Up + Pike Handstand Push-Up Wall Walk + Wall-Facing Handstand Push-Up Workout

Skill Progressions Work up as able: Kip Swing Kipping Pull-Up Kipping Chest-to-Bar Kipping Bar Muscle-Up Workout (10 min Cap) “Up Top 2.0” – 3 Rounds:

Strength Every 4:00 × 5 Sets: 2 Front Squats + 3 Back Squats (same bar) All percentages based on Front Squat 1RM Beginner: 60–70 %

4 Rounds: 5:00 Work / 3:00 Rest Each Round: 400 m Run 15 Cal Row 12 DB Thrusters (35/25 lb) 10 Box Jump Overs (24/20”)

Strength Every 3:00 × 6 Sets: 4 Bench Press @ RPE 7–8 8 Seated DB Strict Press (light/mod) Accessory 3 Rounds: 12 Banded Face Pulls

Teams of 3 – AMRAP 30: 600 m Run (split 200s) 30 Cal Row 30 Wall Balls (20/14) 20 DB Hang Power Cleans (35/25 lb)

5 Rounds (I-Go/You-Go) Each partner completes 5 rounds (alternating whole rounds): 10 Deadlifts (135/95) • 8 Front Squats (135/95) • 6 Push Jerks (135/95) •

Skill (15 min) — EMOM 15 (rotate) Min 1: TTB Drills (Hollow/Arch/Beat/Contact) Min 2: Kip Swings or Knees-to-Chest Min 3: Rest / Coach feedback Workout

Strength Every 2:30 × 5 sets → 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (build to heavy triple) Accessory (15

Format: 5 Rounds — Work 2:30 / Rest 1:00 Per Round → 200 m Run • 12 cal Bike (Row ok) • 8 DB Thrusters

Strength Every 3:00 × 6 sets → 4–6 Weighted Pull-ups (or loaded Ring Rows) Superset with 10 DB Arnold Press @ RPE 7 Accessory (15

Strength: Every 3:00 × 5 Sets → 5 Bench Press @ 70–80 % 1RM Accessory (15 min) 3 Rounds: 12 DB Incline Press • 12

Workout 1 (AMRAP 10 – “Front End Power”) 3 Hang Power Cleans (95/65) • 6 Front Squats • 9 Burpees Over Bar Rest 5 min

Workout (AMRAP 12 – “Upside Start to the Week”) 3 Wall Walks • 6 HSPU (strict or kipping) • 9 Box Jump Overs (24/20″) Scaling

Strength (20 min) Every 2:30 × 5 Sets → 3 Deadlifts @ 75–85 % 1RM Accessory (15 min) 3 Rounds: 10 DB Single-Leg RDL /

Workout (30 min total including rest) 5 Rounds For Time – Rest 2 min Between Rounds:

Workout (30 min) 3 Rounds (6 min work / 3 min rest): 12 Cal Bike 12 Box Jumps (24/20”) 12 Alt DB Snatch (50/35#) 100m

Strength Complex (20 min) Every 3:00 × 5 sets → 2 Strict Press + 2 Push Press + 2 Push Jerk Beginner: Seated DB Press

Workout (34 min) Teams of 2–3 AMRAP 1 – 8 min (Sprint): 6 Burpee Box Jumps, 8 DDB Thrusters (50/35#ea), 12 Sit-Ups Rest 4 min

Skill Block 3 Stations (rotate every ~6 min): Rope Clamp Mechanics (lying and standing) Partial Ascents + Controlled Descents Spanish wrap + j hook Workout

Strength Part A (20 min) Every 3:00 × 5 sets – Front Squat 3 reps @ 70–80% Beginner: Goblet Squat (3–5 reps, focus on posture)

Hoosiers Outrun Cancer 5K Community fundraiser event. Warm-up together, group 5K run, mobility/cool-down post-run.

Strength Part A – Power Clean Complex (20 min) Every 3:00 × 6 sets – 1 Power Clean + 1 Hang Power Clean + 1

Workout – EMOM 20 Min 1: 250m Row Min 2: 12/10 Cal Bike Min 3: 10 Box Jumps (24/20”) Min 4: Rest Scaling: Beginner: 150m

Strength Part 1 – Bench Press (20 min) Every 3:00 × 5 sets Beginner: DB Floor Press (10 reps) Intermediate: 65–75% 1RM, 5 reps Advanced:

Workout (24 min) Teams of 2 – AMRAP 24 (I-Go-You-Go, each movement): 200m Run 15 Double-DB Deadlifts (50/35# ea) 12 Alt-Arm DB Hang Snatch (50/35#)

Workout (12 min) AMRAP 12: 2 Wall Walks 10 Abmat Sit-Ups 14 DB Front Rack Step-Lunges (35/25# ea) Scaling: Beginner: Wall Walk to Plank →

Workout (12 min) AMRAP 10: 5 Pull-ups 10 Push-ups 15 Air Squats Beginner: 5 ring rows, 6 incline push-ups, 12 squats Intermediate: 5 jumping pull-ups,

Strength Part 1 (20 min) Back Squat – Every 3:00 × 5 sets of 5 reps Beginner: Light barbell, tempo (30X1) 5×5 Intermediate: 65–70% steady

Main Conditioning (20 min) Option A – Row Sprints 10×:30 on / :90 off (20 min cap) Beginner: 6–8 sprints @ ~80% effort Intermediate: 10

Strength Part 1 (Strict Press – 18 min) Every 2:30 × 5 sets – percentages based off Push Press 1RM: Set 1: 55% × 6

AMRAP 24 (Teams of 2, I-Go-You-Go each movement): 200m Run 15 Wall Balls (20/14#) 12 DB Deadlifts (50/35# ea) 9 Burpee Box Jumps (24/20”) Scaling

Test Day 6 CrossFit:  A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55%

Same as Wednesday! If you already completed Wednesday’s test (5), come out for bonus work (see BTWB).

Test Day 5 CrossFit:  A. OHS max: B. Max bike cals in 5 min details: Goal #s: Lvl6: 100/80 Calorie goals Lvl5: 80/60 Lvl2: 40/25

Same as Monday! If you already completed Monday’s test, come in for bonus work (see BTWB).

Test Week 2 Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rm WU:

Test Day 3 CrossFit: A. Deadlift 1rm details: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/

Same as Wednesday! If you already completed Test 2, come in for bonus work (see BTWB).

Test Day 2 CrossFit: A. Pushpress test WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95

Same as Monday! If you already completed Monday’s test, come in for bonus work (found in BTWB).

Test Day 1 CrossFit: A. Back squat 1rm 20 min E2MOM B. 1 mile run tt scale to 4800meter/3 miles on assault bike as sub

A. Partner Back Squat OR Goblet Squat E3 min x 5 sets (15 min)5 Sets of 8–10 reps each (moderate load, controlled tempo) no more

“Labor Intervals” Teams of 2–36 Stations – :90 Work / :30 Transition Station 1: 100m Run Station 2: Row for max meters Station 3: Echo

A. E3 min x 5 sets (15 min)Partner Dumbbell or Barbell Bench Press (AHAP 80+% is goal) 5 Sets of 8–10 reps each (moderate load,

A. Teams of 2–3, Complete 5 Rounds Each (rotating):E3 min x 5 sets (15 min) 12/9 Cal Echo Bike Sprint (hard effort, < :45 cap)

“Loredo” (Hero WOD) For Time – 6 Rounds: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400m Run Background: Named after U.S. Army Staff Sgt.

A. Power Clean Strength – E2:30 x 7 Sets 3 reps @ 70–80% (focus: crisp bar path, fast elbows) Scale: Hang Power Clean (lighter load,

Mixed Modal Endurance “Chipper + Stations” 40-min Flow (continuous work, rotate stations every 4 min, :30 transition) Station 1: Run Intervals 100m out & back

A. Pull Strength – E2:00 x 6 Sets Weighted Pull-ups 5 reps @ challenging load Scale: Strict Pull-ups or Banded Alt option: Weighted Seated Rows

A. Overhead Press Strength – E2:00 x 6 Sets 5 reps @ 70–75% (strict press) Scale: Seated DB press B. Push + Stability Conditioning –

Main WOD – Flat Sprint Intervals (30–35 min) 8–10 x ~50-60m sprints (90–95% effort) to the road Rest walk back + 2 min recovery between

Team Metcon (Push/Jump Focus) CF: Partner AMRAP 20 2 person teams 10 Push Press (115/75) 10 lateral burpees over bar 10 toes-bar/hanging knee raise/situps Can

A. Back Squat Strength (E2:30 x 6 sets) 4 reps @ 75-80% (controlled descent, fast drive up) Core & Accessory Work (during class) – 3

WOD – Mixed Modal Endurance3 rounds for max meters/cals Station 1: 2 min max 100m runs- road and back*:05 transition between stations Station 2: max

WOD – Part 1 – Mixed Modal EMOM (10 min) Alternate minutes: Min 1: 12/10 cal assault bike (hard but sustainable)Min 2: 200m run (faster

A. Weighted Pull-up Strength E2MOM x 6 sets: 5 reps Scale to eccentric or ring rows as needed. B. Pull + Row Conditioning – AMRAP

WOD – Hill Sprint Intervals (30–35 min total work) Work: 10-15 sec max sprint Main Set x 7-10 sets 2–3 min easy walk/rest between rounds

CF: AMRAP 20 Partner A: 10 barbell thrusters (95/65)8 box jump overs (24/20)6 toes-to-bar (or hanging knee raises) Partner B: Completes a round while A

A. Deadlift Strength E2:30x 5 sets 5 @ ~70-75%, focus on speed off floor Core & Accessory (during class) 3 Sets: 8 Romanian Deadlifts (barbell

A. Front Squat Strength (SPEED WEEK) 5×5 @ moderate load (~70%) Controlled descent + fast up Focus: upright torso, bracing, elbow position Core & Accessory

WOD: “Pacers”5 Rounds; push the pace each round, knowing you’ll have full rest between each set. Goal is to finish these rounds in 3-4 min,

A. Strict Press Strength E2MOM x 6 sets 5 reps @ moderate (65-70%) Focus: tempo down, fast up B. Dumbbell Conditioning (AMRAP 10) for QUALITY

EMOM x 18 (6 rounds)Min 1: 20 sec max double unders + 20 sec single leg hopsMin 2: 8 box jumps (step down) *goal is

CrossFit. Partner WOD – AMRAP 20Partner A: 10 wall balls 10 hang DB snatch (5/side) 5 burpees Partner B: Machine of choice (bike/row) while A

WOD: 2021 CrossFit Games team event 4: teams of 2Synchro wall walk/thrusters 7 rounds for time: 15 min cap.5 synchro wall walk (at floor and

WOD: CrossFit Games 2025 1rm back squattreat this like our 1rm test day for test weeks; 20 min clock;0: 5 back squat at 35%2: 4

CrossFit: 2014 triple 3s (team style) Teams of 2, for time (45min cap)*one person works at a time, partners may share work anyhow, in order

A. CrossFit: 2010 CF games shoulder-overhead 1rmE1:30 x 10 sets, building to today’s heavy single shoulder-overhead (15 min) B. core/accessories 10 min FQ; Tall Kneeling

CrossFit A. 2020 Sprint- Sled- Sprint100m sprint, 100m sled push, 100 m sprintE5 min x 15 min (3x) for time.*to road and back = 100m*active

(SPEED, AGILITY/PLYO) WOD: E3 min x 15 min (5 sets)10 fast plate hops (10-15# plate)5 standing tuck jumpsrun sprint to black top line (walk back

WOD: teams of 2: I go, you go, each round:AMRAP 4 min, 1 min rest x 4 sets (20 min) *re-start each AMRAP from start

CrossFit: same flow as a few weeks ago, but fewer reps/heavier; A. E3 min x 5 sets (15 min)5 back squats + 2 front squats

CrossFit 2 min each station x 3 sets (42 min)*goal on intensity is to push the pace and finish these individual pieces in around 90

CrossFit.A. E3 min x 15 min (5x)5 barbell bench press 70-80% 1rm5 strict pullups (AHAP) B. E2 min x 10 min (5x)10 DDB lateral raises-

WOD: A. pullup + dip complex (strict) E3 min x 5 sets: (15 min) *heaviest/hardest version you can for each set.5 wide pullups + 5

WOD: Teams of 2-3, follow each other through waterfall style; 15-20 min.E3-4 min: (depending on size of class/team mates- if its 2 person teams perform

CrossFit For time: 30 min cap2 person teams, share work anyhow50-40-30-20-10 reps;Calorie bikesitupsDDB bench press Lvl6/5: straight leg abmat situps, DDB 50/35#Lvl4/3: bent knee situps,

AMRAP 20 min: 3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights

CrossFit. Row mechanics: 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold within

Main: Teams of 2 AMRAP 30 min: max distance row*Partners share time to complete max distance, and can share burpees over rower, score at end

PUMP day! E3min x 15 min (5 sets)5 barbell bench press @70-75% of 1rm PP10 pushups (vary grip between wide/reg/narrow)10 each side DB bicep curl

Main: E3 min x 15 min (5x)10 total, 5 per leg, single leg box jump into single leg land- any height that allows for coordination,

AMRAP 20 min: Teams of 2, only 1 works at a time, but can share work anyhow; 3 wallwalks6 alt. arm single DB devils press12

Main: Deadlift +box jump E3 min x 150: 3 reps @ 35% + 3-5 TALL jump box jumps3: 3 reps @ 45% + 3-5 BJ6: