Monday 10/16
Hoosier CrossFit: Snatch 1-1-1-1-1-1-1 reps QuickFit: Five Sets of: 30 seconds of assault bike sprints 30 seconds of rest 30 seconds of row sprints 30 seconds of rest
WOD
Friday 10/13
Hoosier CrossFit: A. Front squat 5-5-5-5-5 reps * try to lift every 3 min, for 15 min total B. Tabata 20 on x 10 off x 8: Cherry Pickers QuickFit: In teams of two, alternating movements AMRAP 10 min: 10 wall ball shots 10 burpees 10 v-ups/situps * scale accordingly to 8/6 reps as needed
Thursday 10/12
Hoosier CrossFit: Three rounds alternating partners (6 rounds total) for time of: Partner A rows 500 meters Partner B performs 100 ft walking lunges with kettlebells * keep KB/DB in overhead, front rack, or farmers carry hold for the duration of Partner A row. Anytime KB/DB is placed on ground both partners must stop and
Wednesday 10/11
Hoosier CrossFit: Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats *rounds should take between 1-2 min to complete, scale accordingly. QuickFit: A. Three sets of: Alternating lunges x 6-8 reps per leg Rest 45 seconds Close-grip push-ups x 8-10 reps Rest 45 seconds Side planks x 30-45 seconds
Tuesday 10/10
Hoosier CrossFit: A. Strict pull-up/kipping pull-up/bar MU strength and skill development 1. Scap pulls x 5 2. partner/box assisted strict pull-ups x 5- increasing height of pull on each rep 3. beat swing- hollow/arch x 10 4. kip + chin over bar hold + push away x 5 5. linking reps x 3-5 6. assisted/box
Monday 10/9
Hoosier CrossFit: Complete as many rounds as possible in 15 minutes of: 30 squats 20 handstand push-ups 10 deadlifts QuickFit: Four sets of: EMOM x 12min: Min 1: Dumbbell or barbell push press x 8-10 reps Min 2: Russian Kettlebell Swings x 20 reps Min 3: Single arm bent over row x 5-7 reps
Friday 10/6
Hoosier CrossFit 4 rounds for time of: 25 GHD sit-ups 400 meter run *goals is sub 12 min. with 15 min time cap L3: GHD to floor, 400m L2: GHD to elevated height, 300m L1: Straight leg abmat situps, 200m QuickFit Complete as many rounds and reps as possible in 8 minutes of: 5 Dumbbell
Thursday 10/5
Hoosier CrossFit In teams of two, with only one parter working at a time, complete as many rounds and reps as possible in 10 min of: 5 Strict Pull-Ups 10 Goblet Squats * Rest exactly five minutes, and then … In teams of two, with only one partner working at a time, complete as many
Wednesday 10/4
Hoosier CrossFit Snatch balance 1-1-1-1-1-1-1 reps L3: Building each set to a solid heavy single for the day L2: Building each set based on feel with good positions and change of direction emphasis L1: Stick with the same weight across making sure each single is solid. QuickFit EMOM x 9 1) DB Pushpress x 45seconds
Tuesday 10/3
CrossFit: Teams of 4 accomplish max reps: 16 min total (4 rounds) Min 1: Assault Bike Cals Min 2: Renegade Rows Min 3: DB Pushpress Min 4: Rest QuickFit In teams of two, alternate movements until you complete 6 rounds (3 each) 10 Wall Ball Shots 10 Burpees 10 V-Ups
