Workout, Happenings, and Updates at HOOSIER CROSSFIT

WOD

Tuesday May 30, 2023

CrossFit A. Toes-bar skill B. Toes-bar progressions/skill Main: Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or

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Monday May 29, 2023

Memorial Day – (ONLY 1 class at 9:30am today!) CrossFit: Option 1: Murph Makeup Option 2: Individual semi-final Linda Option 3: teams of 2 semi-

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Sunday May 28, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Sunday May 21, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Friday May 19, 2023

CrossFit Main 6 double DB floor press AHAP 12 pushups 24 banded bicep curls Lvl6: 70/50,toes, blue/red band Lvl5: 50/35, toes, red/purple Lvl4: 40/30, toes

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Sunday May 14, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Sunday May 7, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Friday May 5, 2023

CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been

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Tuesday May 2, 2023

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

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Monday May 1, 2023

CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75% of 1rm PP 6-10 strict pullup (vary grip between wide/reg/narrow)

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Sunday April 30, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Sunday April 23, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Sunday April 16, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Sunday April 9, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Thursday April 6, 2023

CrossFit Main Toes-bar skill A. alt. tabata hollow/arch on floor 20x10x8 (4 min) B. Toes-bar progressions/skill Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step overs

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Monday April 3, 2023

CrossFit; Main; ‘Mary or Cindy’ Lvl6/5: If you tested into HSPU with no/1 abmat, can do pistols and tested into unassisted pullups; AMRAP 20 min;

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Thursday June 23, 2022

Crossfit- Test week day 5 (See wednesday) QuickfitMain21-15-9 reps of:dumbbell deadlifts (double)*Ring rows- make these challenging*try to use a heavy weight for this if possible.Lvl3:

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Monday, March 11

A. 3 Sets not for time:10 KB deadlift10/leg Russian Step Ups15-20 Push-ups B. 10 Minutes AMRAP5 Strict Pullups10 Burpees15 Russian KB Swings

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