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Monday

STRENGTH
every 1:30 x 6
10-8-6-10-8-6* Push Press

*Build up to a Moderate weight. Let’s get used to the wave loading cycle…start a bit lighter than you think and then aim to go heavier in the next wave. This will be a learning process on where to start/end so better to start lighter and leave room to grow. The workout is going to be a leg burner but keep the DB Clusters unbroken every round!
Week 2 of 9

WORKOUT
AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster (50/35)*
14 Box Jump Overs (24/20)
7 Right Single Arm DB Cluster
42 Double Unders

*1 Cluster = 1 DB Squat Clean into Thruster.

Most athletes will be looking at 3.5-4 rounds by the end of the AMRAP. Rounds will average about 3:30-4:00 depending on DU proficiency and how quickly they tackle the BJOs. The biggest goal for these athletes is to keep the Clusters unbroken the entire AMRAP even if that means lowering the weight…this movement will be tough but shouldn’t be the limiting factor.

Tuesday

STRENGTH
every 1:30
10-8-6-10-8-6* Power Clean

WOD
WORKOUT
2 – 7:00 min AMRAP
5 Power Cleans + 0:30 Hold in front rack (135/95)
10 Pull-Ups
15 Sit-Ups

-Rest 3:00 b/t AMRAP-

All movements are completed unbroken. Challenge athletes to switch back and forth between butterfly and kipping Pull-Ups. Power Cleans remain unbroken, followed by 1-2 sets on the Pull-Ups. Majority will average 2:00/round

Wednesday

STRENGTH
10-8-6-10-8-6* Deadlift
*Build up to a Moderate weight. (Score is Weight)

Week 2 of 9

NCFIT BENCHMARK WORKOUT
“QUANTUM LEAP”
FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike

STIMULUS
*
Goal (Fittest)* – Sub 15:00 with deadlifts in 2 sets / 3 sets / 4 sets or less and jumping lunges unbroken for at least the first 2 rounds of the workout. Steady RPMs from start to finish- this requires control!

*Goal (All)* – 15:00-17:00 with deadlifts in 2 sets / 3 sets / 4 sets and jumping lunges or regular lunges unbroken for at least the first set, then small breaks from there! Steady RPMs from start to finish!

*Workout Feel (All)* – This workout is allllll about the legs- the hamstrings are going to be smoked after the deadlifts, then the quads and glutes are going to be burning during the jumping lunges. Deadlifts should be a weight athletes can perform the first weight in 2 sets or less, the second weight in 3 sets or less, and the last weight in 4 sets or less. The bike just adds insult to injury after those lunges! The key is to stick with a steady RPM on the bike you know you can hold onto as the cals climb into the later rounds of the workout. Remember that this workout gets longer as you go, so start conservatively, and try to hold onto that pace throughout.

Thursday

Warm up
2 rounds
1:00 row
15 band above knees air squats
8/8 band around ankles side step
then
2 rounds
10 back squats
5 strict press from behind neck

STRENGTH
10-8-6-10-8-6* Back Squat
*Build up to a Moderate weight. 
Week 2 of 9

WORKOUT
5 ROUNDS FOR TIME
6 Back Squats (155/105) from ground
300/260m row

Sprint until you see the light, should be the mindset of this workout. Athletes should throw caution and strategy out the window from the start, and attempt to hold on to the pace. Starting with 6 Squats that should be “light” enough for athletes to not only complete all sets unbroken, but at a fast pace. Fast transition to the Row, where we get extremely uncomfortable with the pace

Post WOD
50 GHD situps
100 Flutter kicks

Friday
Open gym

Saturday

STRENGTH
ON A 10:00 RUNNING CLOCK…
Perform 4 Sets of Complex:

2 Snatch Deadlifts
+
3 Hang Power Snatches

*Set 1 – Moderate-Light
Set 2 – Moderate
Set 3&4 – Moderate+

**After each set complete 5-7 Kip Swings.

NCFIT BENCHMARK WORKOUT
“BOILING POINT”
AMRAP x 25 MINUTES
15/12 Cal Row
12 Toes to Bar
9 Hang Power Snatches (115/75)
12 Toes to Bar
15/12 Cal Row

*Goal (Fittest)* – Fittest athletes are looking to complete around 4-5+ rounds. The 15/12 Cal Row should be completed in :40-:50 each time. Toes to Bar and Hang Power Snatches to be completed in 1-2 sets.
*Goal (All)* – Everyone else should be looking to complete 3-4+ rounds. The 15/12 Cal Row should be completed in :50-1:00 each time. Toes to Bar and Hang Power Snatches to be completed in 2-3 sets max.
*Workout Feel (All)* – Another workout to kiss the forearms goodbye! The combination of Cal Row and Toes to Bar will become a challenge as the workout progresses through and the grip will start to fatigue. This will make the sets of Hang Power Snatches a lot more challenging and keep athletes mindful of their form. After the 1:00 rest period the body gets right back to a familiar feeling from last round and the journey continues. The Row should remain the same but the Toes to Bar will start to become harder when fatigue kicks in but athletes should be able to hold them to 2-3 sets.