Workout, Happenings, and Updates at HOOSIER CROSSFIT

In teams of 3: AMRAP 20 min: Station 1: 50 m sled pushStation 2: AMRAP HSPUStation 3: recovery bike Level 6: 4×45#/2×45# plates, strict HSPULevel

Bench Press + Rope Climb E3MOM x 5 sets (15 min)5 Bench Press (pause)1-3 Rope Climbs working at 75-85% of push press max Level 6:

For time:21 Cal Row1 round DB DT (50/35#)18 Cal Row1 round DB DT15 Cal Row1 round DB DT9 Cal Row1 round DB DT *timecap 25

Every 4 min, for 20 min (5 sets):400m run1 round of Cindy:5 pull ups10 push ups15 air squats *stimulus is to have ~:45-1:00 of rest

Box Back Squat + Alternating Jumping LungeE2:30MOM5 @ 45% box back squat + 10 alternating jumping lunge5 @ 55% box back squat + 10 alt

A. Aerobic Intervals (23 minutes)E3min x 6 sets (18 minutes)20/15 Calorie Bike (goal ~1:15 on bike)50 Double Unders (goal ~1 minute)Directly into:5 minute bike cool

A. Front Squat + Box Jumps. E2:30 x 10 sets (25 minutes)(1) 5 FS @ 30% + 5 Jump Tall Box Jumps(2) 5 FS @

AMRAP 30800m Run (Together)40 Dbl. KB Cleans (53/35) (44/26) (35/18) (26/18) (Shared)20 Burpee Box Get Overs (48″/40″) (Scale to shorter box as needed) (Shared)

A. E2:30 x 9 sets: 1+2 (Power Clean + Power Jerk) (22:30)(1) 1+2 @ 35%(2) 1+2 @ 45%(3) 1+2 @ 55%(4) 1+2 @ 65%(5) 1+2

AMRAP 1414 Row Cals14 Burpees Over Rower14 TTB 6/5: 14/14/144/3: 12/12/122/1: 10/10/10

CrossFit Open 25.3 – TBA

Part A:E3MOM for 5 sets (15 min total)5 OHS @ 40%5 OHS @ 50%5 OHS @ 60%3 OHS @ 70%AMRAP @ 75-80%each set superset with

Teams of 2 — share work anyhow, 6 rounds for time: 2500/1750m echo bike30 kb goblet lunges (50/35)30 knees to elbows Lvl 5/6: as writtenLvl

Part A: muscle up skill workPart B: Power Amanda (goal 12min or less)For time: 9-7-5 muscle ups and power snatches (135/95) Lvl 6: as writtenLvl

15min AMRAP2 medball squat cleans + 2 medball-facing burpeesadd 2 reps each round Lvl 6/5: 30#/20#Lvl 4/3: 20#/14#Lvl 2/1: 14#/10# Core / Accessory:1 min dead

CF Open 25.2 – TBA

AerobicEMOM 24 mins = 6 Rounds*expect for ~10-15 sec natural transition time b/w stations which is fine. Ways to attack:If feeling good: Push the pace.

Lower Strength + Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)5 x Deadlift @ 40% + 8 Jump Squat5 x Deadlift @ 50% + 8 JS5

Team CF Couplet/Triplet Teams of 2 – 1 work, 1 rest to complete all reps anyhow.For Time: Buy In: 400m Run Together 30 Shoulder-to-OH50 Toes-to-Bars30

Upper Body Strength/Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)Push Press + Double DB RDL (AHAP) Warm Up Sets:5 x PP @ 45%5 x PP @

Open 25.1 – To Be Announced

Open Prep Open Prep: gymnastics skills TTBs/dubs Focus on length and virtuosity in TTB. Same for the WOD. Discuss the three breakdown as the WOD

100/250/500/250/100/250/500/250/100 meter rows with 3 min rest between rounds (27 minutes of rest;~15 minutes of work) Longevity: Same rest time. Distances of 50/100/250 Accessory: 6

Back and front squats 70/75% of FS max 7/3 for 5 sets E3MOM Accessory: Alt EMOM: 4 res Banded bicep curl Banded tricep ext. Banded

Team WOD: Team 22.1 increase time 20 minutes 3 wall walks 12 dumbbell snatches 15 BJOs

WOD: 20 min AMRAP – Teams of 2 – IGYG8 DB push press (50/35)10 alternating pistol squats3 wall walks10 box jump overs (24/20) Levels:6/5: as

WOD: Part A MAIN – Power cleans + DB alternating bench pressE2:30MOM x 7 sets5 x power cleans 35% + 5 DB alternating bench press5

Open 18.1 20 min AMRAP8 Toes-to-bar10 DB hang C&J (50/35)Row cals 14/12 Levels:6/5: as written4/3: toes-to-something, 40/252/1: hanging knee raises, 35/15

WOD:21-15-12-9-6 (25 min time cap)Echo Bike calsHang power snatches (95/65)Burpees over the bar (either lateral or facing) Levels:6/5: as written4/3: snatches 75/452/1: snatches 65/35*goal isn’t

WOD: Part A MAIN – front squats + jumping lunges E2:30MOM x 8 sets (20-22 mins)5 x front squat 40% + 5 jumping lunges5 x

WOD: Every 3 mins for 18 mins (6 sets):50m Overhead Walking Lunge (6 per leg if must do stationary)*Build up to 65-75% of OHS Max

WOD: For Time (shared w/ partner any how)100 Double Unders80 Wall Balls (20/14)60 Box Jump Overs (24/20)40 Ground to Overhead (135/95)20 Burpee Pull-Ups40 Ground to

Part A. Main Strength (20-22 Minutes)(Legless) Rope Climbs + HSPUs E 2:30MOM Perform Reps RC + 5 HSPU(0) 1-2 RC + HSPU(2) 1-2 RC +

WOD: Open Workout 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsBar-facing burpeesTime cap: 10 minutesScore card for reference here: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22%2022.2%20Scorecard_Rx-Scaled_V8_0.pdf RX225/155; athletes MUST jump over the barbell for

WOD:4 x 4 min AMRAP, 2 min rest in between9 Hang Power Clean6 Front Squat3 Shoulder to Overhead12 Pull-Ups Lvl6/5: 135/95, kipping PULvl4/3: 95/65, kipping

Aerobic CapacityMachine sprint rotation w/ partnerEMOM 30 min:RowBikeShuttle RunSkiBurpeeAlternate between work and rest, partners decide whether they will split work each min (:30 on each

Lower body strength + accessoryA. StrengthDeadlift + Box Jump – E2:30MOM x 8 sets(20 mins) 5 x Deadlift @ 35% + 5 Jump Tall Box

Team CF Couplet/Triplet Teams of 3:AMRAP 201 – AMRAP 3-6-9 pull up-hspu-air squat2 – Sandbag hold3 – Recovery bike*rotate by the round, goal is to

Upper Strength & Accessory A. Bench press – E2:30MOM x 8 sets(20 mins)5 x Bench Press @ 35% + 5-8 DB Bent Over Reverse Fly5

CrossFit Open Training A. DU skills B.Open 17.5 (20min time cap)10 rounds for time:9 Thrusters, 95/65#35 Double Unders20 min time cap 6/5: 95/65#, DUs4/3: 65/45#,

CF Open Training Workout: CF Open 11.2AMRAP 15:9 Deadlifts (155/100 lb.)*12 Hand Release Push-ups15 Box Jumps (24/20″) *Deadlift should be 45-50% of your 1RM. Have

Workout: Intervals + longer steady state.EMOM 10:10 MAX EFFORT:50 Rest/Recovery (can slow pedal but no real effort)DIRECTLY FOLLOWED BY 25 MINUTES Steady state workE5min (minutes

Lower Strength + Accessory A. StrengthE2:30MOM: 8 Sets (20-22 minutes)5 x Back Squat @ 35% + 5 Jump Tall Box Jumps5 x Back Squat @

Team CF Couplet/Triplet Workout: AMRAP 20 (Teams of 2, Split Work However)20 Calorie Row20 Burpees Over the Rower (Parallel) 6/5: 20 Calories, 20 Burpees (jump

Upper Body Strength/Accessory A. MAIN STRENGTH (20-22 Minutes)PUSH PRESS + Dbl. KB GORILLA ROWE2:30MOM Perform Reps PP + 10 Row (5/arm)(0) 5 x PP @

8-10a: Open gym/test week makeup

Test Day 6 CrossFit: same time frame as Monday/Wednesday; A1. Clean skill development with burg warmup leading into the first few rounds of warm up

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 –

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 2 Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday Test Day 4 CrossFit: Performed the

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/Saturday Test Day 1 CrossFit:A. Back squat

8-10a Open gym

WOD: kipping pullup/ bar muscle up skill; Skill: Pullup/ CTB/ Bar muscle upA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB

WOD: A. 20 min clock;working 2-3 people together for spotter(s)work up to a heavy set of 5 barbell bench pressfollowed by 3 drop sets of

WOD: ‘Morrison’ Lvl6/5: 50-40-30-20-10 reps for time with a partner:Wall-ball shots (10/14 lb) (9/10 ft)Box jumps (20/24 in)KB swings (35/53 lb)– Step down from the

WOD: Conditioning challenge:20:00 to establish max meters on a machine of your choice.

WOD: Lvl6/5:AMRAP 15:20-cal row15 double-DB push presses (35/50 lb)10 toes-to-bars/10 double DB box step overs*alternate rounds= odd rounds do TTB, even rounds do DDB box

8-10a Open gym Strength:EMOM 16:Min. 1 | 10 pull-ups (strict if possible)Min. 2 | 5 Back squats (125/185 lb) WOD:AMRAP 20 with a partner:24 box

WOD: Lvl6/5:2 rounds for time:50 alternating DB snatches (35/50 lb)50 wall-ball shots (14/20 lb) (9/10 ft) Lvl4/3:2 rounds for time:50 alternating DB snatches (20/35 lb)50

Open Gym 2:30-4pm ONLY At home/Open gym; 2-4-6-8-10 reps for time of:Wall-walksShuttle runs– 1 shuttle run is 25 ft out and 25 ft back.

Happy New Year! NO CLASSES! At Home: For time: 800-m run50 hand-release push-ups50 single-arm DB overhead walking lunges (35/50 lb)*sub out 100 walking lunges if

WOD 2 person teams: ANDIFor time:100 hang power snatches (45/65 lb)100 push presses (45/65 lb)100 sumo deadlift high pulls (45/65 lb)100 front squats (45/65 lb)

WOD: E2:30 min x 5 sets with 1 min rest between rounds;5 deadliftsremaining time in 2:30- max distance row Lvl6/5: DL 80+%Lvl4/3: DL 70%+Lvl2/1: DL

Open Gym: 8am-10am Strength:3-3-3-3-3 reps for load:Front squatHeavy front squat day.Lift every 3:00.Challenging load relative to each athlete’s strength and experience.Those less comfortable with the

WOD:Lvl6/5:Every 4:00 for 5 sets:24/30-cal bike– Athletes may use any bike.– Rest with the remaining time. Lvl4/3:Every 4:00 for 5 sets:17/24-cal bike– Athletes may use

Merry Christmas! CLOSED ON DECEMBER 25TH AND DECEMBER 26TH! WEDNESDAY AT HOME WORKOUT At home workout:At-home option: ‘Loredo’6 rounds for time:24 air squats24 push-ups24 walking

WOD12 days of christmas wod: 1 (Bike or Row 10 cals)2 medball/sandbag cleans3 Thrusters (135/95)4 Muscle-Ups (ring or bar) – chest-bar- pullup5 Golden Burpees! Both

WOD: Team ‘Jack’AMRAP 20 min; partners share work anyhow, with only 1 partner working at a time;Lvl6/5:10 push presses (75/115 lb)10 kettlebell swings (35/53 lb)10

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