Workout, Happenings, and Updates at HOOSIER CROSSFIT

Open Gym 8am-10am

WOD: Partner BadgerLvl6/5:3 rounds for time with a partner:30 squat cleans (65/95 lb)30 pull-ups800-m run– Athletes run together and break up the cleans and pull-ups

Main: AMRAP 20 with a partner:Max-cal on any machine– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.– From 5:00-10:00 and 15:00-20:00, non-working partner

WOD: Lvl6/5:3 rounds for time:10 deadlifts (105/155 lb)10 burpees over the barbellStraight into… 3 rounds for time:10 front squats (105/155 lb)10 burpees over the barbellLvl4/3:3

Main Bar muscle up skill; Level 6: BMULevel 5: banded BMULevel 4: jumping BMULevel 3: Chest to bar PULevel 2: Chin over bar PULevel 1:

WOD: For load:Shoulder press3-3-3-3-3Push press2-2-2-2-2Push jerk1-1-1-1-1– Record the heaviest load for each movement.

Strength:5 sets of the complex for load:3 squat cleans1 jerk WOD:Lvl6/5: with a partnerAMRAP 20:2 ring muscle-ups4 handstand push-ups8 KB swings (53/70 lb) Lvl4/3: with

WOD: 10 rounds:3 hang power snatches– Lift every 2:00.– Build in load if technique allows.

Main: Lvl6/5:AMRAP 20 with a partner:400-m run50 KB sumo deadlift high pulls (53/70 lb)400-m single-KB carry– Partners run together and break up the other two

WOD: Lvl6/5:Every 2:00 for 6 rounds:15 burpees over the rowerMax-cal row– Rest 2:00 between rounds. Lvl4/3:Every 2:00 for 6 rounds:10 burpees over the rowerMax-cal row–

Main Lvl6/5:Every 5:00 for 5 rounds:10 thrusters (75/115 lb)10 toes-to-bars20-cal bike40 double-unders– Rest the remainder of each round. Lvl4/3:Every 5:00 for 5 rounds:10 thrusters (65/95

WOD: dip skill work; box/bar/ring then;Lvl6/5:For time:15 ring dips1,000-m row15 ring dips750-m row15 ring dips500-m row Lvl4/3:For time:10 assisted ring dips/bar dips1,000-m row10 ring dips750-m

Skill: Muscle Up Skill Work WOD:10 RFT:100m run*5 BMU18 min time cap*or shuttles if too cold; 10 shuttles as a substitute for 100m run (down

Main: “THE CALI BEAR”Every :30 seconds for 20 mins:1 Power Clean & Jerk (225/155)**should be heavy; 80% or heavier) Level 6: as writtenLevel 5: 205

WOD: Team Karen w/ some extra fun 1,000m Row150 Wall Balls (20/14, 10/9)1,000m Row**18 min time cap; goal is 15 mins or less Level 6/5:

Main TEAMS OF 2: Every 2 mins for 40 mins, alternating between:Ski Erg CalsEcho Bike CalsRow CalsBurpees over the Rower (reps)Rest Levels:6/5: Send it4/3: Consistent

MAIN: All Classes Thanksgiving with the Girls, IND or 2 person teams (shared reps)20 min time cap:Angie’s House20 pull-ups20 push-ups20 sit-ups20 air squats Helen’s House400

Open gym ONLY- 8-10am!

At home workout: EMOM x 10 min: Burpees!Level 3: 10 burpeesLevel 2: 8 burpeesLevel 1: 5 burpees

Happy Thanksgiving! Find a 5k Run/Walk! Gym CLOSED!

ALL CLASSES: Teams of 2: AMRAP 15 min: Alternating movements10 calorie row10 situps10 lunges (total) Level 6/5: Row 10/ GHD situp/ 53/35# goblet lungeLevel 4/3:

ALL CLASSES: 3 person teams: *These should be uncomfortable full effort minutes Alternating full minutes to complete max reps at each station: 3 rounds, 18

ALL CLASSES: 2 person teams EMOM x 20 min:Level 6/5: 10 burpees, 20 russian swings (70/53#)Level 4/3: 8 burpees, 16 russian swings (53/44)Level 2/1: 6

CrossFit: Honoring officers and contractors who died in a suicide bombing at a CIA base in Afghanistan on December 30, 2009:CIA officers: Jennifer Lynne Matthews,

CrossFit: Double Under Skill Work 45 secs work/15 secs “rest” x 24 = 6 rounds The rest is more like a Quick transition to the

CrossFit: Front Squat Wave:Every 2:30 mins (22.5 mins total) (9 sets total): You will be Deloading weight after each wave. But rebuiling/starting the next wave

Main: CrossFit:Teams of 2:25 min AMRAP: (Goal – 5 rounds/sets) 5 HPC @ 65-75% 1RM Clean (not shared) Each partner has their own BB and

CrossFit: 21.18.15.12.9.6.3 reps of: (cap 30)200m OR 100m run at top of each roundbike calsbox jumps 24/20 (full hip ext at top, step down)row cals

Rest, Recover

Open Gym: 8am-10am

Main: 25 min AMRAPteams of 4 – no one moves on to next movement until everyone completes work at their stationBike cals 18/15Rope climbs 3-4Row

Main: 5RFT – 20 min cap5 BB C&J (60-70% 1RM push press)20 wallballs (20/14lb 10/9ft)5 wall walks200m run Levels:6/5: as written4/3: 20/14lb 9/8ft WBs, wall

Main: EMOM x 6 min10 box jump-oversHandstand hold for remaining time Levels:6/5: as written4/3: 8 box-overs, 4 burpee-overs2/1: 6 box-overs, 3 burpee-overs*TTB should be what

Main: 18 min clockEvery 3 mins x 6 rounds6 Back Squats + 5 DB Bulgarian split squats (per leg)Rest for remainder of the 3 mins

Veteran’s Day Thank you for your service! Main: “Bradshaw” U.S. Army First Lieutenant Brian Bradshaw, 24, of Stellacoom, Washington, assigned to the 1st Battalion, 501st

Rest/Recover

Open Gym: 8am-10am

Main 15 Minute AMRAP Partner Open 22.13 Wall Walks, 12 Alt DB Snatches, 15 Box Jump Overs*IGYG movements Levels: 6/5: Open standard, 50/35#, 24/20 inch4/3:

Main:20 minute EMOM (5 rounds) Levels: 6/5: Send it4/3: Steady state2/1: Move

WOD: 30 minute AMRAP800m Bike (.8), 30 Single DB Hang Clean & Jerk & 30 HR Push-ups *Goal: 5-6 rounds for 6/5*4-5 rds for 4/3*3-4

WOD Annie! 10 min TC50-40-30-20-10Double Unders & Abmat Situps Levels:6/5: As written4/3: Half DU (25, 20,15,10,5) with FULL situp reps2/1: Singles DOUBLE REPS (100, 80,

Every 3 minutes for 15 minutes total (5 sets):3 reps with 3 second pause front squats+ 6 jumping lunges PER leg (12 total)Build up to

Rest, Recover

Open Gym: 8am-10am

E2MOM for 15 sets (30 minutes) 5 sets of each:4 drop snatch or snatch balance (challenge more experienced athletes to do drop snatches)3 behind the

Open 20.3 In teams of 2, perform work I go, you go each movement21/15/9Deadlift (225/155)HSPUsthen—21/15/9Deadlift (315/205)50 ft. Handstand walk after deadliftsTime cap of 20 minutes

Alt EMOM for 5 Rounds (30 min) Run (300/250/200/150/100)10 TTBs/TTSomewhere/Straight Leg SituoRow Cal (15/12; 12/9; choose)10 Kettlebell Goblet squat/air squaDubs (75/40)/SU (75)/Plate step-ups4 Sandbag/Med Ball

Isabella-ishFT 5/10/15 power snatches Lvl 6: 155/135/115; 115/95/75Lvl 5/4: 115/95/75; 75/55/35Lvl 3/2/1: Pick loads (not to exceed 65/55/45% of 1 RM OHS

Main: Helen3 RFT400 m Run21 Kettlebell Swings12 Pull-ups Lvl 6/5: 400m; 53/35 lbs; unassistedLvl 4/3: 300m; 35/26 lbs; use box for jumping pull-upsLvl 2/1: 200m;

Rest/Recover

Open Gym: 8am-10am

Main: Every 3min for 5 sets (15min)Complex of 3x(1 back squat + 2 back rack reverse lunges –> 1/leg) @ 70%-80% 1RM back squat

Main: part a) bar muscle up skillspart b) tabata BMUs and double unders (8 rounds each) (8 min) Lvl 6: as writtenLvl 5: banded BMUs,

Main: Every 1:30 for 12 sets (18 min), build to heavy thrusterstart @ 40% 1RM push press and increase by 5% to end around 85%

Main: Crossfit Open 21.2 [teams of 2, only 1 person works at a time, split work however)For time (20min cap) 10 alt db snatch15 burpee

5000m row for time [30min capevery 500 m, perform 10 medball / d-ball slams Lvl 6/5: 5-8 sec off 2k/500m pace. ball30/20# +Lvl 4/3: 8-10

Rest/Recover

Open Gym: 8am-10am

MAIN 20 min clock, choose one for max distance: run, row, or bike–every 4 min, including at min 0, perform 10 empty barbell thrusters **Nasal

MAIN E2MOM, for 16 min:POWER CLEAN COMPLEX1 hang power clean + 1 low hang power clean + 1 power cleangoal is to build to a

Ring Dip Skills (15 min)**buddy up in teams of 2, take turns at each stationa) start with 30″ boxes with toe assistance, progress to less

MAIN: OH Squat therapy & progressions A) E2MOM, for 12 min:Overhead squat therapy5 reps at the wall of overhead squats, inch closer every interval still

Main AMRAP 20 min, in teams of 3, rotate when all stations are done each round:P1: 4 Sandbag over the shoulder (2L + 2R)P2: 8

Rest/Recover

Open Gym: 8am-10am

AMRAP 20: Teams of 2 (IGYG ea. movement)10 Dbl. DB Box Step Overs10 Dbl. DB Front Squats10 Dbl. DB Shoulder-to-Overhead 6/5: 50/35 lb. DB, 24″/20″

MAIN 6 Sets (30 minutes)2:00 ON/3 OFFRun 200m (fast)Bike max distance time remaining*Goal is even splits across, so ~80% effort. Ensure quick transition from run

Deadlifts! MAIN(a) Built to 75% of 1RM DL ( 6 minutes) (Take jumps of 45% x 3, 55% x3, 65% x 3, 70% x 3

MAIN (a) Weighted Pull-up/Pull-up Controlled Eccentric5 Sets on the 90 seconds:3 Weighted Pull-ups (increasing weight across)OR 3 Controlled eccentric (if you don’t have a strict

Main E2MOM – Behind the Neck Push Jerk (11 sets, 22 mins)0: 3 @ 40%2: 3 @ 50%4: 3 @ 60%6: 3 @ 70%8: 2

Rest/Recover

Open Gym: 8am – 10am

CrossFit: Main:AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight

CrossFit: WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6

CrossFit Main: All classes: 32 minRow- select workout, custom list- 2nd option down;1 min on, 1 min off Goal pace is at or faster than

Main PUMP day! Work in groups of 2-3 for spottersE3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP or heavier if

A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 B. Team workoutALL classes:In teams of 4, with only one

CrossFit Main A. Skill: Rope climb skill workRope Climb skill work (https://journal.crossfit.com/article/cfj-the-rope-climb-wrapping): http://gymnasticswod.com/content/rope-climb-progression-pt1 (http://gymnasticswod.com/content/rope-climb-progression-pt1) B. 1 rope with 3 peopleAlt. tabata rope climb/bike 20 on x 40 off x

Main: 30 min;E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumps E2

CrossFit: 21 min total Main:‘Amrap(s)’ 5 min rest 4 min rest

CrossFit:  Main (32 min total)A. Run :30 out, :30 rest, :30 back, :30 rest x 10 min (5 sets)1 min restB. Row :30 row, :30

Main:A. E3 min x 15 min (5 sets)6 back squats, directly into 3 front squats*all at same weight across 60-70% of 1rm front squat

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

Test Day 6 (ShinDig 630pm!) CrossFit: same time frame as Monday/Wednesday; A1. Clean skill development with burg warmup leading into the first few rounds of

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling

Test Day 5 CrossFit: time frames same as Monday A. OHS max:WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85

CrossFit:If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test day 4 will be Monday/TuesdayTest day 5 will be Wednesday/ThursdayTest day 6 will be Friday/Saturday Test Day 4 CrossFit: Performed the same way as

REST DAY Mobility and Maintenance

8-10a: Open gym/ Make up test week

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

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling

Test Day 2 CrossFit: A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO:

CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling

Test Week 1 Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday Day 1 CrossFit:A. Back squat 1rm

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: A. handstand skill B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)