CrossFit East Indy: Workout of the Day for Wednesday 7.18.18

CrossFit East Indy Community News – 

  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Granite Games in Minnesota – Anthony F, Aaron F., Jerry, Grace
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up or Game

STRENGTH – 10:00 to 30:00

  • Good Morning – 3 sets of 6 reps, heavy as possible with excellent form
  • Deadlift – 2 sets of 8 reps at 70% of your 1 rep max
  • Romanian Deadlift(RDL) – 1 set of 10 as heavy as possible with excellent form
  • Bulgarian Split Squat – 3 set of 7 each leg – add weight as able

CONDITIONING – 40:00 to 60:00

For Time: For Time: For Time:
~21 Overhead Squats 115/80 ~21 Overhead Squats (95/65) ~15 Overhead Squats 75/55 or less
~200 Meter Run ~200 Meter Run ~200 Meter Run
~21 Thrusters 115/80 ~21 Thrusters (95/65) ~15 Thrusters 75/55 or less
~200 Meter Run ~200 Meter Run ~200 Meter Run
~15 Overhead Squats 115/80 ~15 Overhead Squats (95/65) ~12 Overhead Squats 75/55 or less
~200 Meter Run ~200 Meter Run ~200 Meter Run
~15 Thrusters 115/80 ~15 Thrusters (95/65) ~12 Thrusters 75/55 or less
~200 Meter Run ~200 Meter Run ~200 Meter Run
~9 Overhead Squats 115/80 ~9 Overhead Squats (95/65) ~9 Overhead Squats 75/55 or less
~200 Meter Run ~200 Meter Run ~200 Meter Run
~9 Thrusters 115/80 ~9 Thrusters (95/65) ~9 Thrusters 75/55 or less
~200 Meter Run ~200 Meter Run ~200 Meter Run
Goal: 10-15, 20 min cap Goal:   10-15, 20 min cap Goal:   10-15, 20 min cap

ACCESSORY – After Class

  • 10 Minutes of Handstand Walking Practice.  This could be:
    • Shoulder touch
    • Free standing handstand,
    • nose and toes to wall
    • HSW on the floor
    • using obstacle to walk over, etc.
    • Talk to your coach about options to improve
  • And/Or accessory you missed from a prior day

CrossFit East Indy: Workout of the Day for Tuesday 7.17.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F. – Great job ladies!
  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up – General Stretching Warm-up

-Then-

5:00 to 10:00 – Coach led

 2 rounds:
  • 3 Front Squat
  • 3 High Hang Squat Clean
  • 3 Hang Squat Clean from above the knee
  • 3 Hang Squat Clean from above the knee

STRENGTH – 10:00 to 40:00

Clean

  • High Hang Squat Clean – 1 set of 3 at 60%
  • Hang Squat Clean from above the knee –1 set at 3 at 65%, 1 set of 3 at 70%
  • Hang Squat Clean from below the knee – 1 set of 3 at 75%,
  • Squat Clean – 1 set of 3 at 80%
  • Hang Power Clean from above the knee – 1 sets of 5 reps at 75%, 1 set of 5 at 80%
  • Hang Squat Clean from above the knee – 60% x 2, 70% x 2, 80% x 2, heavy single, mor than last week

Jerk

  • Push Jerk  – 3 sets of 5 at 70%

CONDITIONING – 50:00 to 60:00

AMRAP 10 AMRAP 10 AMRAP 10
~15 Handstand Push-up ~10 Handstand Push-up ~10 Handstand Push-up – modified
~15 Toes to Bar ~10 Toes to Bar ~10 Hanging Knee Raise
~50 Double Unders ~30 Double Unders ~60 Single Unders

ACCESSORY – after class

  • Dumbbell Shoulder Press – 3 Sets of 8, Ascending HAP
  • Dumbbell Row – 3 Sets of 8 each arm, Ascending HAP
  • Midline accessory from yesterday if you didn’t get it in
  • Recovery Row – 3,000 Meter Row

 

CrossFit East Indy: Workout of the Day for Monday 7.16.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F. – Great job ladies!
  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 05:00

  • Coach’s Choice

STRENGTH – 10:00 to 35:00

  • Overhead Squat – 4 sets of 3 reps at 80, 85, 87 and 90%
  • Back Squat – 2 sets of 10 reps, heavy as possible
  • Front Squat – 1 set of 12, heavy as possible

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 4: AMRAP 4: AMRAP 4:
~27/21 Calorie Bike ~27/21 Calorie Row ~27/21 Calorie Row
~21 Power Cleans (155/105) ~21 Power Cleans (135/95) ~21 Power Cleans 115/80 or less
~15 Burpee Box Jump Overs (24/20) ~15 Burpee Box Jump Overs (24/20) ~15 Burpee Box Step over (24/20) or less
Rest 4 Minutes Rest 4 Minutes Rest 4 Minutes
AMRAP 4: AMRAP 4: AMRAP 4:
~27/21 Calorie Bike ~27/21 Calorie Row ~27/21 Calorie Row
~21 Power Cleans (135/95) ~21 Power Cleans (115/80) ~21 Power Cleans 95/65 or less
~15 Burpee Box Jump Overs (24/20) ~15 Burpee Box Jump Overs (24/20) ~15 Burpee Box Step over (24/20) or less
Rest 4 Minutes Rest 4 Minutes Rest 4 Minutes
AMRAP 4: AMRAP 4: AMRAP 4:
~27/21 Calorie Bike ~27/21 Calorie Row ~27/21 Calorie Row
~21 Power Cleans (115/80) ~21 Power Cleans (95/65) ~21 Power Cleans 75/55 or less
~15 Burpee Box Jump Overs (24/20) ~15 Burpee Box Jump Overs (24/20) ~15 Burpee Box Step over (24/20) or less

ACCESSORY – After Class

Not for time:

  • Pistols – 4 sets of 8 each leg – add weight as able or modify as needed
  • Side Lunge – 4 sets of 8 each leg –  add weight as able
  • Forward Lunge – 4 sets of 8 each leg –  add weight as able

Bike Conditioning – 8 Rounds:

  • 15 Seconds Max Effort
  • 1:45 Recovery Pace

Midline – Not For Time:

  • 50 GHD Sit-Ups
  • 50 Hip Extensions
  • 50 AbMat Sit-Ups
  • 50 Good Mornings 45/35
  • 50 Hollow Rocks
  • 50 Superman Rocks

CrossFit East Indy: Workout of the Day for Saturday 7.14.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
For time: For time: For time:
~2000m Row ~2000m Row ~1600m Row
~60 T2B ~50 T2B ~50 BAMSU
~60 Kettlebell Swings 70/53 ~50 Kettlebell Swings 53/35 ~50 Kettlebell Swings 35/26 or less
~150 Double Unders ~100 Double Unders ~200 Single Unders
~60 GHDSU ~50 V-ups ~50 BAMSU
~30 Syncro Hi five Burpees ~25 Syncro Hi five Burpees ~20 Syncro Hi five Burpees
~1 mile run – 200m alternating ~1 mile run – 200m alternating ~1/2 mile run – 200m alternating(800m total)
In the remaining time of class, Hit heavy single hang squat snatch In the remaining time of class, Hit heavy single hang squat snatch In the remaining time of class, Hit heavy single hang squat snatch or power snatch

CrossFit East Indy: Workout of the Day for Friday 7.13.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F.
  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 35:00

  1. Bench Press – Warm up, then perform one unbroken set of as many reps as possible at 85% of your 1RM
  2. Pause Bench Press(2 second, 1 inch off chest) – 3 sets of 5 at 65% of 1 RM
  3. Dumbbell Bench Press – 4 x12, Heavy as possible super set with 5-10 reps pulling movement of your choice.  IE Strict pull-ups, rope climb, pegboard, muscle up, kipping pull up, etc.

CONDITIONING –  40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For Time: For Time: For Time:
~30 Back Squats 135/95 – From floor ~30 Back Squats 115/80 – From floor ~25 Back Squats 95/65 or less- From floor
~10 Bar Muscle-ups ~7 Chest to Bar ~5 Pull-ups or mod PU
~30 Clean & Jerks 135/95 ~7 Ring Dips ~5 Dips – modified
~10 Ring Muscle-ups ~30 Clean & Jerks 115/80 ~25 Clean & Jerks 95/65 or less
~30 Front Rack Lunge(in place) 135/95 ~7 Chest to Bar ~5 Pull-ups or mod PU
~10 Bar Muscle-ups ~7 Ring Dips ~5 Dips – modified
~30 Front Rack Lunge(in place) 115/80 ~25 Front Rack Lunge(in place) 95/65 or less
*20 min cap ~7 Chest to Bar ~5 Pull-ups or mod PU
~7 Ring Dips ~5 Dips – modified
*20 min cap *20 min cap

ACCESSORY/EXTRA – after class

  • 3×8 Bicep Curl
  • 3×8 Dip/Tricep work
  • 50 Burpees to bar 6 inch above reach – for time
  • Or from another day that you haven’t done

 

CrossFit East Indy: Workout of the Day for Thursday 7.12.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F.
  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – On your own before class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side

WARM-UP – 0:00 to 10:00

Stretching warm up – Coach led- 0:00 to 5:00

Then:  5:00 to 10:00

2 rounds of:

  • 5 Overhead Squat
  • 5 Hang Power Snatch
  • 5 High Pull
  • 5 Quick Drops
  • 5 Hang Squat Snatch

STRENGTH – 10:00 to 40:00

  • 1 Squat Snatch + 1 Below the Knee Squat snatch + 1 Above the Knee Squat Snatch – 2 sets at 60%, 2 sets at 65%, 1 set at 70%, 1 set at 75%
  • Power Snatch  – 2 sets of 5 at 75%
  • Snatch High-Pull – 2 sets of 5 at 75%
  • Squat Snatch 60% x 2, 70% x 2, 80% x 2, heavy single

CONDITIONING – 50:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 9 AMRAP 9 AMRAP 9
~40 Double Unders ~25 Double Unders ~50 Single Unders
~15 Power Snatch 75/55 ~12 Power Snatch 75/55 ~10 Hang Power Snatch from below the knee 45/35

ACCESSORY

  • Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.
  • Partner Sprints – As a team of 2, complete 16 200’s, 8 each.

CrossFit East Indy: Workout of the Day for Wednesday 7.11.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F.
  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up or Game

STRENGTH – 10:00 to 30:00

  • Deadlift – 3 Sets of 6 reps at 75% on your 1 Rep Max
  • Romanian Deadlift(RDL) –  2 sets of 8 reps, heavy as possible
  • Good Morning – 1 set of 10 reps
  • Bulgarian Split Squat – 3 set of 8 each leg – add weight as able

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
AMRAP 18 AMRAP 18 AMRAP 18
2-4-6-8-10-12-14-16-18-20-22-etc. 2-4-6-8-10-12-14-16-18-20-22-etc. 2-4-6-8-10-12-14-16-18-20-22-etc.
~Calorie Bike or ski ~Calorie Bike ~Calorie Row
~Box jump overs 30/24 ~Box jump overs 24/20 ~Box jump overs or step over 20/16 or less
~Alternating DB snatch 70/50 ~Alternating DB snatch 50/35 ~Alternating DB snatch 35/25 or less
~Handstand Push-ups ~Handstand Push-ups ~Handstand Push-ups – modified
~Toes to Bar ~Toes to Bar ~Hanging knee raise
*Partners alternate movements. 2 of ea, 4 of ea, 6 of ea etc. *Partners alternate movements. 2 o2 ea, 4 of ea, 6 of ea etc. *Partners alternate movements. 2 of ea, 4 of ea, 6 of ea etc.
*Score is total reps *Score is total reps *Score is total reps

ACCESSORY – After Class

  • 10 Minutes of Handstand Walking Practice.  This could be:
    • Shoulder touch
    • Free standing handstand,
    • nose and toes to wall
    • HSW on the floor
    • using obstacle to walk over, etc.
    • Talk to your coach about options to improve.

CrossFit East Indy: Workout of the Day for Tuesday 7.10.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F.
  • 11.3.18 → RX Midwest Showcase
  • Grand Games
  • 3 Kings Cup
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up – General Stretching Warm-up

-Then-

5:00 to 10:00 – Coach led

 2 rounds:
  • 3 Front Squat
  • 3 High Hang Squat Clean
  • 3 Hang Squat Clean from above the knee
  • 3 Hang Squat Clean from above the knee

STRENGTH – 10:00 to 40:00

Clean

  • High Hang Squat Clean – 1 set of 3 at 60%,
  • Hang Squat Clean from above the knee – 1 set of 3 at 65%
  • Hang Squat Clean from below the knee – 1 set of 3 at 70%,
  • Squat Clean – 1 set of 3 at 75%
  • Hang Power Clean from above the knee – 2 sets of 5 reps at 75%
  • Hang Squat Clean from above the knee – 60% x 2, 70% x 2, 80% x 2, heavy single

Jerk

  • Push Jerk  – 3 sets of 5 at 65%

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For Time: For Time:
~20 Power Clean 155/105 ~20 Power Clean 135/95 ~15 Power Clean 95/65 or less
~20 Barbell-Facing Burpees ~20 Barbell-Facing Burpees ~15 Barbell-Facing Burpees
~20 Front Squat 155/105 ~20 Front Squat 135/95 ~15 Front Squat 95/65 or less
~20 Barbell-Facing Burpees ~20 Barbell-Facing Burpees ~15 Barbell-Facing Burpees
~20 Squat Clean 155/105 ~20 Squat Clean 135/95 ~15 Squat Clean 95/65 or less
*12 min cap *12 min cap *12 min cap

ACCESSORY – after class

  • Dumbbell Shoulder Press – 3 Sets of 8, Ascending HAP
  • Dumbbell Row – 3 Sets of 8 each arm, Ascending HAP
  • Midline accessory from yesterday if you didn’t get it in
  • With a partner, 200 Cal Bike or ski or row for time.

 

CrossFit East Indy: Workout of the Day for Monday 7.9.18

CrossFit East Indy Community News – 

  • 7.14.18 → Sweat Angel Showdown – Justina, Kayla, Jen A., Nikki, Kristen, Erin F.
  • Grand Games
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class

  • Tricep Smash 1:00 each side
  • Kneeling Shoulder Stretch 1:00
  • PVC behind head, 1:00 each side
  • With Bar in Rack, Press arm into front rack position 1:00 each side
  • Banded Arm Extension, 1:00 each side

WARM-UP –  0:00 to 05:00

  • Coach’s Choice

STRENGTH – 10:00 to 35:00

  • Back Squat – 4 sets of 3 reps at 80, 85, 87 and 90%
  • Front Squat – 2 sets of 10 reps, Heavy as possible
  • Overhead Squat – 1 set of 12, Heavy as possible

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
4 Rounds for time: 4 Rounds for time: 4 Rounds for time:
~21/15 Cal Ski or Bike ~21/15 Bike or Row ~21/15 Bike or Row
~15 Chest to Bar Pull-Ups ~8 Pull-Ups + 7 CTB ~15 Pull-Ups or modified
~9 Bench Press 185/135 ~9 Bench Press 155/105 ~9 Bench Press 115/80 or less

ACCESSORY – After Class

Not for time:

  • Pistols – 4 sets of 8 each leg – add weight as able or modify as needed
  • Side Lunge – 4 sets of 8 each leg –  add weight as able
  • Forward Lunge – 4 sets of 8 each leg –  add weight as able
  • 2000m Row for time

Not For Time:

  • 50 GHD Sit-Ups
  • 50 Hip Extensions
  • 50 AbMat Sit-Ups
  • 50 Good Mornings 45/35
  • 50 Hollow Rocks
  • 50 Superman Rocks

CrossFit East Indy: Workout of the Day for Saturday 7.7.18

Teams of 2!

Saturday class times are:

~9am – Team Metcon
~10am – Team Metcon & Open Gym to work on Oly or Gymnastics
~11am – NO 11am today since we have so many people participating in events. Please come to 9am or 10am.

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
For time: For time: For time:
~40/30 Cal Ski ~35/25 Cal Ski ~30/20 Cal Ski
~60′ Back Rack Walking Lunge 135/95 ~60′ Back Rack Walking Lunge 115/80 ~60′ Back Rack Walking Lunge 95/65 or less
~150 Double Unders ~100 Double Unders ~150 Single Unders
~400m Run – together ~400m Run – together ~300m Run – together
~40/30 Cal Bike ~35/25 Cal Bike ~30/20 Cal Bike
~60′ Front Rack Walking Lunge 135/95 ~60′ Front Rack Walking Lunge 115/80 ~60′ Front Rack Walking Lunge 95/65 or less
~150 Double Unders ~100 Double Unders ~150 Single Unders
~400m Run – together ~400m Run – together ~300m Run – together
~40/30 Cal Row ~35/25 Cal Row ~30/20 Cal Row
~60′ Overhead Walking Lunge 135/95 ~60′ Overhead Walking Lunge 115/80 ~60′ Overhead Walking Lunge 95/65 or less
~150 Double Unders ~100 Double Unders ~150 Single Unders
~400m Run – together ~400m Run – together ~300m Run – together
~Rest~ ~Rest~ ~Rest~
In time remaining of class: In time remaining of class: In time remaining of class:
~Hit heavy single Push Jerk ~Hit heavy single Push Jerk ~Hit heavy single Push Jerk