Workout, Happenings, and Updates at HOOSIER CROSSFIT

EMOM x 40 12/9 cal row10 burpees15 Russian KB swings (53/35)12/9 cal bikeRest (Goal is to maintain a steady pace, not burnout) Levels:6/5: as written,

PART A E2:30MOM x 8 sets5 x front squat 45% + 5 jumping lunges5 x front squat 55% + 5 JL5 x front squat 65%

AMRAP 20min – teams of 2 Partner A: run 400m runPartner B: (working while A runs)10 deadlifts (185/135)10 box jumps (24″/20″)10 push press (95/65) (partners

Teams of 2 12 wall walks60 cal bike30 snatches24 HSPUs60 cal row30 thrusters12 BMUs25 min time cap Levels:6/5: 135/95, strict HSPU, BMU4/3: 95/65, kipping HSPU,

Every 2:30MOM Push Press x 3 @ 70%, 75%, 80%, 85%Push Jerk x 2 @ 75%, 80%, 85%, 90%Split Jerk x 1–2 @ 80%, 85%,

EMOM x 40 (5 Rounds)200m runAMRAP pull-ups200m runAMRAP push-ups200m runAMRAP air squats200m runRest Levels:6/5: Weighted; send it (knowing you may fall off)4/3: Stay consistent throughout

FOR TIME – Working 2 Mins On: 1 Min Off (~25 mins) 50/40 cal row50 wall balls50 burpees over the rower25 devils press50 burpees over

WOD: Part A MAIN – Lower Body Barbell Complex (building on the last couple weeks?)E3MOM x 6 sets (18 mins)2 (reps for each set) x

Lower body strength Every 2min for 15 sets (30min) – deadlifts + 3 jump tall box jumps after each set 3 deadlifts @ 35%3 deadlifts

Team Modified 2013 CF Regional Event 4 Teams of 3, 30min timecap150 wallballs (20#-10’/14#-9′)150 TTB150 pistols150 alt db snatch (50/35) RX: as writtenIntermediate: 14#-10’/10#-9′, TTSomewhere,

Upper body strength Part AE2MOM x 5 sets5 Strict pullups (AHAP) Part B5 RFQ8-10 supinated barbell bent over row:30 handstand hold8-10 seated shoulder press20 banded

Murph prep 30min AMRAP 5 shuttle runs (down + back = 1)5 dbl db hang cleans (full squat)10 push ups (hand release)15 dbl db walking

5 rounds for time: Row X distance in as few pulls as possible, perform X jump rope rep for each pull taken. RX: Row 500/350

Cardio- Murph Prep WOD (34 min total)10:00 min AMRAP200m run10 pullupsrest 2 min10:00 AMRAP200m run20 pushupsrest 2 min10:00 AMRAP200m run30 airsquats score is total rounds

E2:30MOM x5 Back rack lunges6 per side (12 total) B. 3 sets8-10 barbell glute bridges/hip thrusts (pause 2 sec at top)10 tempo goblet squats (3

Partner Andi For Time (30 min cap)200 Hang Power Snatches (45/35)200 Push Presses200 SDHP200 Front Squats 6/5: 45/35 lb barbell4/3: 45/35 lb barbell and only

A. Every 2:30×5 rounds 8 DB bench press10 SA DB row (5 per arm)20 DB curls

CF Games Workout (modified ofc): Shuttle to Overhead 0-3:00 min400/300/200m run (Levels 6/5,4/3,2/1)Max Jerks @80-85% 1RM PP in remaining timerest 1 min 4:00-9:00 minutes600m/400m/300mMax Jerks

Elizabeth (12 min cap)21-15-9CleansRing Dips Level 6: 135/95, ringsLevel 5: 115/85, rings with bands, p barLevel 4: 95/65, Box dips with two boxesLevel 3: 75/55,

Lower strength A. Backsquat x Jump LungeE2:30 x 8 rounds5x BS @ 35% + 8 jump lunge5x BS @ 45% + 8 JL5x BS @

Lower strength A. Backsquat x Jump LungeE2:30 x 8 rounds5x BS @ 35% + 8 jump lunge5x BS @ 45% + 8 JL5x BS @

Team WOD 30 minute AMRAP 1 partner runs a 400m while partner 2 does max rounds cindy (5/10/15).*Goal is to be doing Cindy for 1:30-2+

Upper Strength: E2:30MOM Push Press x 3 @ 65%, 70%, 75%, 80%Push Jerk x 2 @ 70%, 75%, 80%, 85%Split Jerk x 1–2 @ 75%,

Lift E2MOM 3 BTN push press + 2 overhead squat Goal for most is to build to ~70-85% of 1RM Push press. 45%55%65%75%75-80%75-85%75-85%75-85%75-85%75-85% Accessory: EMOM

Mary/Cindy

Ruck run

100 double db devils press w/5 cal echo bike E10MOM April Fools! 10 KBRDL + 6 jump squats E3MOM (5 rds) 3 RFQ5 Bulgarian split

30 min AMRAP 50’ back rack carry (100%+ max)6 alt sandbag cleans6-10 DB sit-upsRecovery bike

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