Workout, Happenings, and Updates at HOOSIER CROSSFIT

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:

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: 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

Re-test week 1 Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday CrossFit: A. Back squat 1rm 20

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main strengthE3 min x 15 (5 sets) 0: 5x bench press @50-55%5x each side DB bent over row (10 total)3: 5x Bench @ 55-60%5x

CrossFit Main AMRAP 30 min: Teams of 2max distance row*E3 min, including at 0, perform X lateral burpees over rower*try to maintain +3-5 sec/500m, 2k

CrossFit Main strengthE2:30MOM x 12:30 minBack Squatdirectly into: 3-5 TALL box jumps 0: 3x back squat @40%5x Tall box jump2:30 3x BS @ 50%5x BJ5:

CrossFit Main AMRAP 30 min: *E5 min, including 0, run X meters5 pullups10 pushups15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe

CrossFit Main 2 person teams: AMRAP 18 min:Partners alternate each movement and rotate through for 18 min;10 toes-bar10 alt. arm DB snatch (5 each arm)

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main Teams of 2:AMRAP 20 min; one partner works at a time, but may switch out at anytime50 alt. arm DB snatch (partition as

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 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 strength E3min x 15 minodd min: power cleaneven min: DB reverse lunges 0: 5x power clean @35%5x each side DB reverse lunge3: 4x

CrossFit Main EMOMx 30 min (10 sets)min 1: 100m runmin 2: 5-10 strict pullupsmin 3: 15-20 air squats*each min of work should take you ~:30-:40

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit MainE3 min x 10 sets (30 min)200m run10 pushups15 box step ups

CrossFit Main teams of 2: for time, i go- you go- individual movements21 thrusters, 21 pullups15 thrusters, 15 pullup9 thrusters, 9 pulluprest as long as

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

Main Strength E2 min x 10 (5 sets)odd min: back squateven min: DB box step ups *levels found below0: 5x back squat @35%5x each side

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open 24.3- TBA Thursday evening

CrossFit: (revisit from January) Main:5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20

CrossFit Jackie’1000m. Row50 Thrusters30 pullups Level 6: 1000m. Row, 50 thrusters 45/45# thrusters- unassisted pullupsLvl5: 1000m. Row, 50 thrusters 45/35#, unassisted pullupsLvl4: 800m Row, 40

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

REST DAY Mobility and Maintenance

Open gym/24.2 makeup 8-10am

CF Open 24.2

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

CrossFit 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 weight

CrossFit WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6

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

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open Workout 24.1

CrossFit A. Back Squat + 3-5 Jump tall land tall box jumps after each setEvery 2 minutes, for 16 minutes (8 sets) of: *Set 1

CrossFit Teams of 2: AMRAP 20 min;Share ALL work however, only 1 person working at a time;15 calorie Bike12 deadlifts9 hang power cleans6 pushjerks*scale barbell

Main HEAVY Open 20.2: AMRAP 20 min;4 double DB thrusters *goal is to go heavier than what you would normally use.6 toes-bar24 double unders Rx:

“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

Open Gym: 8am-10am

CrossFit Main: 50-40-30-20-10 reps for time;Russian KB swings, situps Lvl6: KB 70/53#, GHDLvl5: KB 53/44#, 1/2 GHD, 1/2 abmatLvl4: KB 44/35#, straight leg abmatLvl3: KB

CrossFit “Biking Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kBike 3 miles (4800m)Row 2KBike 3 miles Level

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 AMRAP 20 min: Teams of 4 2 partners help carry sandbag 300′ (down and back 3x length of pullup cage)While other 2 partners share

CrossFit Main HEAVY CrossFit open 19.1AMRAP 15 min:19 wallball19 cal. row Lvl6/5: 30/20#, 10/9′Lvl4/3: 20/14#, 10’/9′Lvl2/1: 14/10#, 9/8′

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

Open Gym: 8am-10am

CrossFit:  A. Open 13.2 (with DT weight) AMRAP 10 min: 5 shoulder-overhead 10 deadlifts 15 box jump/step Lvl6/5: 155/105#, 24/20” jump or step Lvl4/3: 115/80#,

CrossFit Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up-

CrossFit 30-minute AirBike; every 3 minutes, including 0 get off and complete 200′ bearhug carry (down and back two times on pullup rig) Lvl6: 150/125#

CrossFit Main: 2 people work together inside same station for 2 min on/2 min off E2 min x 20 min (10 rounds total/5 rounds each)

CrossFit Main: Teams of 2 (separate work however, with only 1 person working at a time) 17.1 for time w/20 min cap. 10 alt. arm

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: Team ‘Kelly’ (25 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: 12 min AMRAP2 wall climbs6 KB goblet reverse lunges (3 each leg)12 KB heavy russian swings Lvl6/5: full wall climb (Rx open standard),

CrossFit Main: 20.2 crossover mashup Teams of 2, 1 person works at a time, split work however;AMRAP 20 min:4 double DB thrusters6 toes-bar24 crossover single

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: 2 people work together inside same station for 2 min on/2 min offE2 min x 20 min (10 rounds total/5 rounds each) Partners

REST DAY Mobility and Maintenance

Open Gym: 8am – 10am

CrossFit Main: E2 min x 12 min;1 snatch pull from floor + 1 snatch from knee* + 1 overhead squat=+ 2 – 3 jump tall-

Teams of 2-3: AMRAP 20 min: P1. sandbag carry 100′ (length of pullup cage and backP2. 10 DDB bench pressP3. rest Lvl6/5: SB150/125, DB50/35#Lvl4/3: SB100/75,

CrossFit WOD; For time (15 min cap)21 thrusters ~30% of FS21 pull ups15 thrusters ~40% FS15 chest-bar pull ups9 thrusters ~50% FS9 bar muscle ups*intention

CrossFit Main Burpee on 18.1AMRAP 20 min:8 toes-bar10 alt. DB hang clean and jerk14 DB facing burpees Rx: TTB, DB50/35#, 14 burpeeSc: hanging knee raise,

CrossFit Main: Row/Bike intervals: EMOM x 40 min (10 sets) *you can attack this a few different ways, similar to Friday’s stimulus;

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: row intervals (pre set on C2 selection) 1:40 on x :20 off x 9 rounds (18 min)*you can attack this a few different

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP10 each side DB bicep curl (20 total)10 pushups (vary

CrossFit Main Teams of 3 for max cals/reps: all teams start on different stations and rotate every 2 min for 5 rounds of each, 30

CrossFit: Build to working weights and do a mini set of 3/3 x 2-3 AMRAP 3 min w/1 min rest between each set adding weight

Main AMRAP 21 min:21 box jump overs21 alt. arm DB snatch21 toes-bar21 wall ball21 lateral burpee over DB21 HSPU *All movements scale to how you

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: Lvl6/5: Rx open standard- line to line, jump on box- jump or step downLvl4/3: Scaled open standard- hand past line to past line,

CrossFit Main: 30 min. 5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1