Workout, Happenings, and Updates at HOOSIER CROSSFIT

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 – 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 day 4 will be Monday/TuesdayTest day 5 will be Wednesday/ThursdayTest day 6 will be Friday/Saturday Test Day 4 CrossFit: Performed the same way as

REST DAY Mobility and Maintenance

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 Day 1 CrossFit:A. Back squat 1rm

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

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

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: Teams of 2: AMRAP 8 min, 2 min rest, AMRAP 8 minFollow each other waterfall style through workout, but you cannot pass your

CrossFit Main: Teams of 2-3, performed waterfall style so everyone can spot the person in front of them.Bench press + DB bent over row +

Labor Day Hero WOD Hot Shots 19 6 rounds for time of:30 squats19 power cleans7 strict pull-upsRun 400 meters Men: 135-lb. cleanWomen: 95-lb. clean

REST DAY Mobility and Maintenance

8-10a: Open gym

CrossFit Main A. Skill: Rope climb skill workRope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 B. 1 rope with 3 peopleAlt. tabata rope climb/bike 20 on x 40

CrossFit: Main strength EMOM x 10 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%1: 5x each side DB bent

CrossFit Main:Cindy-ish’ 2-person teams, split work however needed to accomplish work.AMRAP 20 min: E5 min, including at 0, perform a shared 500m Row;5 pullups (performed

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

CrossFit Main: 3 rounds for time of: Run 400 meters30 squats20 shoulder-overhead *~40-45% of 1rm PP Lvl6/5: run 400m (sub 8:30 mile), 30 squats, 20

Rest/Recover

Open Gym: 8am-10am

CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2

CrossFit MainA. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB,

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

CrossFit: Main:Teams of 2: Max distance row in 20 min.P1. Row distanceP2. while P1 is rowing, P2 holds sandbag in bear hug position*rowing distance may

CrossFit Main:Bench press + DB bent over rowE3minx 15 (6x)0: 5 bench press x 35% of 1rm PP ERROR! 3: 5 bench x 45% +

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit: same flow as a few weeks ago, but fewer reps/heavier; A. E3 min x 5 sets (15 min)4 back squats + 1 front squats

CrossFit “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

CrossFit Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Lvl 6: walk 10′ incrementsLvl 5: walk 5′ incrementsLvl4/3: wall/box

CrossFit Main:AMRAP 20 min; Teams of 3:P1: 4 alt. side sandbag-shoulders (2/2)P2: 50m. sled push (25/25)P3: Rest Lvl6: 150/125, same sled weight you have been

CrossFit Main: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

9a-Noon: Gymnastics clinic w/coach Bryan!

CrossFit Main2017- run/swim/run variation;“Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level

CrossFit Main: 2019- 1rm CleanE2:30x 20 min:0: 3 cleans at 45%2:30: 2 cleans at 55%5: 1 cleans at 65%7:30: 1 cleans at 75%10: 1 cleans

CrossFit Main:CF games 2021 event 9 mix up;21-15-9 reps for time:Assault bike caloriesAlt. arm DB snatch Lvl6: 70/50Lvl5: 50/35Lvl4: 35/25Lvl3: 30/20Lvl2: 20/15Lvl1: 15/10

CrossFit Main:A. handstand hold skill ~10-12 min. B. 2020- max free standing handstand hold test-10 min clock to find a max handstand hold based on

CrossFit Main; ‘Madison triplet 2017’ Team style5 rounds for time of:Run 400m (together)7 hay bale clean burpees (share work as needed) Lvl6: Run 400m, 7

Rest/Recover

Open Gym: 8am-10am

CrossFit: Main: Team ‘Kelly’ (30 min cap)2 person teams; Team mates run together, but can partition WB/Box jump reps as needed5 rounds for time:400m run30

CrossFit: Main strengthE2MIN x 10 min (5 sets)5 Deadlift 0: 5x deadlift @35%5x jump tall box jump2: 5x DL @ 45%5x box jump4: 5x DL

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: A. E3 min x 5 sets (15 min)5 back squats + 2 front squats at 70-80% of 1rm FS weight.*goal is 5-10% heavier than

CrossFit 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

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