Workout, Happenings, and Updates at HOOSIER CROSSFIT

REST DAY- Mobility and Maintenance

VALORFIT Row Fundraiser: 8am-12pm Register Here: https://clients.mindbodyonline.com/classic/ws?studioid=728664&stype=-103&sTG=26&sVT=42&sView=day&sLoc=0

CrossFit Main: Deadlift + jump lunge E3 min x 150: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth

CrossFit Main A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20”

CrossFit 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

CrossFit: Main:AMRAP 30 min; max distance rowEvery 5 min, including at 0: burpees over rower* should be completed in 1 min or less. Lvl6: 12Lvl5:

CrossFit MainAMRAP 20 min; teams of 2P1: completes 1 full round, while P2 completes max calories ECHO bikeOnce partner 1 completes 1 full round, partners

REST DAY- Mobility and Maintenance

WINTER RENDEZVOUS! (NO OPEN GYM)

CrossFit For time w/20 min cap. Teams of 2 WR WOD #1- tall mans treasure120 partner wallballs (standing next to each other passing ball off

CrossFit Main strength E3MOM x 15 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @45%5x jump tall box jumps3 5x CLEAN @

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 Beginning

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

CrossFit: Main: Teams of 2AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa…

REST DAY-Mobility and Maintenance

Open Gym: 8am-10am

Open Gym Only: 2:30-4pm Gym workout: E2 min x 30 min (5 sets) At home workout: E2 min x 30 min (5 sets)

Happy Thanksgiving! The gym is closed!Get out and do a Turkey Trot! 5k run/jog/walk!!

Main: 20 min clock;P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers

CrossFit: Main: Goal is to start/end higher than 2 weeks ago…E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp,

CrossFit/Longevity: Teams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: 30 min running clock;5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min

CrossFit: Main strength E2:30 min x 10 (5 sets)OHS + jump lunge (no weight) 0: 5x OHS @35%5x each side jump lunge (10 total)2:30 5x

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 Main: Pressing ‘Jackie’For time: 1000m row.50 thrusters30 handstand pushups*scale based on test week Lvl6/5: 45/35#, *HSPU how you testedLvl4/3: 35/25#Lvl2/1: 25/15#

CrossFit: Teams of 2: AMRAP 20 min;I go, you go, each movement, but share the bike;12 deadlifts9 hang power cleans6 pushjerks27 cal. bike (shared)*scale barbell

REST DAY Mobility and Maintenance

Open Gym: 8am – 10am

CrossFit Main:Teams of 2: AMRAP 20 min;Partners alternate each movement throughout; 10 cal bike.10 DB box step overs10 Alt. arm DB hang clean and press

CrossFit “Jerry”https://www.crossfit.com/workout/2010/05/09#/comments For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those

CrossFit MainE2 min x 30 min: Back squat to bench + :20-:30 handstand hold*emphasis today on the squat is sitting back with full stop on

CrossFit: 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% jumps0: 30% 2:

CrossFit: For time: 50 medicine-ball cleans (full squat)25 push jerks50 medicine-ball cleans Lvl6: MB 20/14, PJ 155/105 *60-65% of 1rm PPLvl5: MB 20/14, PJ 135/95Lvl4:

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: ‘Sugar Free Granola’https://www.type1takedown.com/the-wod 5.7 rounds for time; (last round is partial round for the 0.7)400m run/row4 KB facing burpees12 American KB swings4 KB

CrossFit Skill: DB snatch Lvl6/5: 50/35# Lvl4/3: 35/20 Lvl2/1: 20/12

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 at

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

CrossFit Main: Front Squat + box jump E3min x 15 (6x)0: 5 FS x40% +3-5 jump tall box jumps3: 5 FS x50 +3-5 BJ6: 5

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

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

CrossFit Main: AMRAP 20 min 10 Burpee-box jump overs, 5 wall walks*8 BBJO, 4 wall walks6 BBJO, 3 wall walks4 BBJO, 2 wall walks2 BBJO,

CrossFit Main: Grenada 1983 AMRAP 20 min:Teams of 2:10 rope climbs (shared)45/25# carry 250m (both partners travel together, but share carrying the weight as needed)83

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 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

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main AMRAP 15 min:I go, you go, full rounds5 toes-bar5 bar facing burpee10 alt arm DB hang snatch (5/5)

CrossFit Main: Partners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12′ climb

CrossFit Main: E2min x 20 min: Deadlift0-2: 5 Deadlift at 35%2-4: 4 Deadlift at 45%4-6: 3 Deadlift at 55%6-8: 2 Deadlift at 65%8-10: 1 Deadlift

CrossFit:A. strength warmup3 rounds not for time: no more than 15 min total: B. shoulder-overhead Christine3 rounds for time:500m r0w, 12 s-oh, 21 box jumps

WOD:3 rounds for time of:50 medicine-ball cleansRun 800 meters Lvl6/5: 50 medball clean 20/14, Run 800m (white line)sub 8 min mile Lvl4/3: 40 medball clean

REST DAY- Mobility and Maintenance

Open Gym 8am-10am HCF anniversary party! 4-11pm @ Jackson homestead

CrossFit Main Row mechanics: 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold

CrossFit Main: AMRAP 15 min: teams of 25 synchro burpees over bar10 deadlifts (5 each partner)20 Cal bike (share however)*synch burpees together with chest touching

CrossFit Main A. 5 rounds: (10 min):30 strict pull ups x max reps, :30 rest:30 strict dips x max reps, :30 rest Lvl6/5: no assistance,

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

“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a

REST DAY Mobility and Maintenance

Sat. Sept 308-10a: open gym10a-noon: snatch clinic

CrossFit Main After building to working weights:E3 min x 15 min 5 sets:5 back squats at 70-75% of 1rm across all setsImmediately after you finish

CrossFit Main: 30 min clock; A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3 B. E2 min x 10 min: snatch balance

CrossFit Main Five 2-minute rounds of: (25 min including rest) 300/200-m sprint (should take ~ 1-1:20 min to complete run) scale to bike as needed

CrossFit Main: 5 rounds for time of: (18 min cap, goal is sub 15) 15 deadlifts12 pull-ups (how you tested in during test week)9 front

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

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

8-10a: Open gym

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/Tuesday Test day 2 will be Wednesday/Thursday Test day 3 will be Friday/Saturday Test Day 4 CrossFit

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

8-10a: Open Gym

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

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 test                                                                                                                                                     details: same time frame/flow as BS from Monday.                                                                           WU: 35 – 45 – 55 – 65 – 75/

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

Re-test week 1                                                                                                    Test day 1 will be Monday/Tuesday                                                                                                              Test day 2 will be Wednesday/Thursday                                                                                                   Test day 3 will be Friday/Saturday                                                                                                               Day 1 CrossFit A.

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

8am-10am Open Gym

CrossFit Main: Teams of 2; 32 min clock 0-10 min: max distance run partners rotate through working 1 at a time of running distance of

CrossFit Main: Push Press + DB bent over row E3 min x 15 0: 3 reps @ 35% + 5 DB BOR each side 3:

CrossFit Main AMRAP 15 min: 12 box jump overs 9 burpees to target- pullup bar 6 pullups* should be how you tested for test week

CrossFit Main: Deadlift + jump lunge E3 min x 15 0: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is

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