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 […]
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
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
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
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
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
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
Hoosier CrossFit 50 Box Jumps 50 Kettlebell Swing 50 Toes To Bar 50 Wall Ball 50 Burpee QuickFit 4 Rounds Row 1 minute Rest 1 minute Burpee 1 minute Rest 1 minute
CF: ‘Jerry’ For time: Run 1 mile (1600m) Row 2k Run 1 mile (1600m) L3: 1 mile run/ 2k row L2: 1200m Run/ 1500m Row L1: 800m. Run/ 1000m Row QuickFit: Four rounds for time of: 200 Meter Run 7 dumbbell man-makers
CF: 20 min clock, 2 person teams: P1. Runs 400m P2. AMRAP 20 russian KB swings, 20 box jumps L3: 400m Run , KB 70/53, Box 24/20 L2: 300m Run, KB 53/35, Box 24/20 L1: 200 m Run, KB 44/26, Box Steps 20/20 QuickFit: In teams of two, partners alternate as needed to complete as
