Workout, Happenings, and Updates at HOOSIER CROSSFIT

Rest and Recover

Open Gym: 8am-10am

CrossFit Main Teams of 3: 20 min clock;P1 pushes sled down 25m. and back 25m.P2 holds sandbag in bear hug positionP3 restsThen 3 goes to

CrossFit Main: 3 person teams; all partners work at a same time, but cannot move on to next movement, until all partners are done with

CrossFit Main:Bench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PP 2:30: 5 bench x 45% +

Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based

CrossFit: Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @

Rest & Recover

Open Gym: 8am-10am

CrossFit: Main: E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min

Main: 2 people per station; I go/you go style.. 5 rounds: 40 min:1 min Row, 1 min rest1 min Bike, 1 min rest1 min ski,

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,

CrossFit 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

CrossFit MainA. Skill: Rope climb skill workRope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 B. AMRAP 20 min: teams of 2, “climbing cindy”alternate movements each round;1 rope climb10

Rest, Recover

Open Gym: 8am-10am

CrossFit: A. shortened muscle up skill work ~10 min maxA. hollow arch swing: beat swingB. kipping pullup with blocking movementC. kipping CTB with blockingD. kipping

CrossFit: A. Burg. warmup A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3*start around 30% of 1rm OHS and build in ~5%

CrossFit: Main: 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

CrossFit Main: 20 min AMRAP:2 person teams; partners rotate through FULL rounds before switching5 bar facing burpees5 hang power clean (~50-60% or 1rm full clean)5

CrossFit: A. Clean skill work; B. Every 90 seconds, for 15 minutes (10 sets):1 clean Lift-Off (above knee) + 1 Hang clean (above knee) +3-5

Rest and Recover

Open Gym: 8am – 10am

CrossFit Main strength E3 min x (6 sets)odd min: back squateven min: DB bent over rows* levels found below1: 5x back squat @35%5x each side

Independence Day 9:30am: July 4th Hero WOD ClovisFor time:Run 10 miles150 burpee pull-ups Partition the run and burpee pull-ups as needed.*Complete individually or as a

CrossFit MainPUMP 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

AMRAP 20 min: teams of 3;P1 sled pushes down 25m (flag pole), then sled push back 25mP2 HEAVY farmers carry 50m down (black top line)

CrossFit (team) Workout: teams of 2; I go, you go, each movement; (I go 1 cal bike, you go 1 cal bike, 1 go 1

Rest & Recover

Open Gym: 8am-10am

CrossFit Main: Hope3 rounds of: (17 min) BurpeesPower snatchesBox jumpsThrustersChest-to-bar pull-ups Hope has the same format as Fight Gone Bad. In this workout you move

Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @ 45%5x

CrossFit Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest rest

CrossFit Main: Deadlift pulling progressions;0-10 min; EVERY 2 min x 5 sets, 3 deadlifts from floor0: 30-35% 2: 35-45% 4: 45-55% 6: 55-65% 8: 65-75%

CrossFit: Main:AMRAP 20 min;P1 performs 5 sandbag/kb goblet squats, then does 50m carry to black top line- sets down object- picks it backup and does

Rest Day

Gym closed- CrossFit Level 1 SeminarJoin us at Bryan Park from 10-11 for a park workout, followed by our gym picnic from 11-2pm!

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 good.

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

REST DAY-Mobility and Maintenance

8-10a: Open gym and/or make up any tests you missed this week.

Test Day 3CrossFit:A. Deadlift 1rmdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 –

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 2CrossFit:A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 –

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 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday Day 1CrossFit:A. Back squat 1rm 20 min E2MOM: L6:

Open Gym: 8am-10am

CrossFit Main: Row/Bike intervals:EMOM x 40 min (10 sets) *you can attack this a few different ways;

CrossFit: Main Burpee on 18.1 (last performed Jan. 30)AMRAP 20 min: individual8 toes-bar10 alt. DB hang clean and jerk14 DB facing burpees Rx: TTB, DB50/35#,

CrossFit Main strength E3 min x 15 (5 sets) 0: 5x bench press @50-55% + 10 pushups5x each side DB bent over row (10 total)3:

AMRAP 20 min: Teams of 2, share work anyhow with 1 person working at a time;5 strict pull ups (any grip variation) *scale appropriately with

CrossFit – Bring a Friend Week! Try classes Free! Main: Teams of 2 AMRAP 20 min: I go, you go style, so partner 1 is

Rest/Recovery

8-10am: MURPH 2024!

CrossFit: Main- (if someone cannot make it Saturday for Murph, today is a makeup day to complete Murph!) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step

CrossFit Main ‘DT’5 rounds for time:12 deadlifts9 hang power clean6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PPLvl5: 135/95Lvl4: 115/80Lvl3: 95/65Lvl2: 75/55Lvl1: 65/45

CrossFit: Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over

CrossFit Main Run max distance in 40 min*goal is steady state pace so that your speed out can be matched to your speed back to

CrossFit: E5 min x 30 min (6 sets)5 strict pull-ups- as difficult as possible if it’s OKwith least assistance or most weight10 push-ups – as

Rest/Recover

Open Gym: 8am – 10am

CrossFit Main strength E2:30MOM x 12:30 minBack Squatdirectly into: 5 jump tall box jumps 0: 3x BS @40%5x BJ2:30 3x BS @ 50% 5x BJ5:

CrossFit AMRAP 20 min:options:A. 2 pullup, 4 pushup, 6 squatB. 5 pullup, 10 pushup, 15 squatC. 10 pullup, 20 pushup, 30 squatD. 15 pullup, 30

CrossFit Main AMRAP 15 min;5 synchro toes-bar/hanging knee raise (synch happens at top)5 synchro box facing box jump overs (happens at floor- just like BFB)10

CrossFit Main: Bench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PPplus 5 BOR each side with

CrossFit 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold within 3-5 sec

Happy Mother’s Day! Rest/Recover

Open Gym: 8am-9am

CrossFit: Main: 2019- the ruck (50 min cap) (this should be a 30-50 min workout, so scale accordingly) *sub bike for run if you cannot

CrossFit: Main: 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

Main 2 person teams, 1 working at a time;10 min max distance run; partners can split distances as needed and choose distance they want (100/200m)1

CrossFit: Main: Cindy-ish’AMRAP 20 min:5 pullups (performed how you tested for test week)10 situps15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′Lvl4/3: half GHD/range, WB 20/14,

CrossFit: Main: E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min

Rest/Recovery

Open Gym: 8am-10am

Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10

CrossFit: Main: Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for

CrossFit: Back Squat E2min x 20 min; *Set 1 – 5 reps @ 60% of 1-RM*Set 2 – 3 reps @ 75%*Set 3 – 1

(Murph Prep) CrossFit: Main;0-3 min: Row 500/400/300m *make these a mod-hard effort*rest remainder of 3 min3-6 min: AMRAP ‘Cindy’ *scale as you have been for

CrossFit: 3-4 person teams; AMRAP 20 min:P1. runs 300m/200mP2. AMRAP wallball until running partner returns, 1 person works at a time, rotate as neededP3. Rest

Open Gym: 8am-10am

CrossFit Main 3 person teams; I go, you go style20 min clockstation 1: 100m empty sled push- 50 down/50 back- light and faststation 2: 10

CrossFit Main E2:30MOM x 12:30 minOverhead squatdirectly into: 5 jump lunge each side- 10 total 0: 5x OHS @35%5x JL- each side2:30 5x OHS @

CrossFit Main: 4 x 750m / 2 min easyRow four 750 meter pieces. Row for two minutes at light pressure between each 750.

CrossFit:]A. Clean skill development; 3x each; B. Main strength E2:30MOM x 12:30 minpower cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump

CrossFit: Main: AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1)2 pullup, 4 pushup, 6 squat, run…3

REST DAY Mobility and Maintenance

Gym Closed- CF Level 2 Certificate Course

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%A2.

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: A. OHS max:WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 –

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

REST DAY Mobility and Maintenance

Open Gym: 8am-10am (This time can also be used to make up any test days you missed this week!)

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