CrossFit East Indy: Workout of the Day for Saturday 2.17.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
00:00 to 05:00 – Group Warm-up
05:00 to 15:00 – Group Game
20:00 to 35:00
Teams of 2 Teams of 2 Teams of 2
AMRAP 15 AMRAP 15 AMRAP 15
~9 Kettlebell Swing 70/53 ~9 Kettlebell Swing 53/35 ~9 Kettlebell Swing 35/26 or less
~7 Box Jumps 24/20 ~7 Box Jumps 24/20 ~7 Box Jumps or step ups 20/16
~5 Thrusters 135/95 ~5 Thrusters 115/80 ~5 Thrusters 95/65 or less
*Partners Alternate rounds *Partners Alternate rounds *Partners Alternate rounds
~Rest 10- ~Rest 10~ ~Rest 10~
Teams of 2 Teams of 2 Teams of 2
AMRAP 15 AMRAP 15 AMRAP 15
~60′ Walking Lunge 50/35 at shoulders ~60′ Walking Lunge 50/35 at shoulders ~60′ Walking Lunge 35/25 or less any way
~16 Toes to Bar ~10 Toes to Bar ~10 Kipping High Knees
~8 Dumbbell Power Cleans 50/35 ~8 Dumbbell Power Cleans 50/35 ~8 Dumbbell Power Cleans 35/25 or less
~60′ Walking Lunge 50/35 at shoulders ~60′ Walking Lunge 50/35 at shoulders ~60′ Walking Lunge 35/25 or less any way
~10 Bar Muscle-ups ~10 Chest to Bar Pull-ups ~10 Pull-ups or mod pull-ups
~8 Dumbbell Power Cleans 50/35 ~8 Dumbbell Power Cleans 50/35 ~8 Dumbbell Power Cleans 35/25 or less
~10 Lateral Burpees Over the Dumbbell ~10 Lateral Burpees Over the Dumbbell ~10 Lateral Burpees Over the Dumbbell
*Partners alternate movements *Partners alternate movements *Partners alternate movements

 

CrossFit East Indy: Workout of the Day for Friday 2.16.18

CrossFit East Indy Community News – 

  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Granite Games – Qualifier in June & July
  • 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

  • Coach led warm up or game

STRENGTH 

Bench Press – 10:00 to 30:00

  • 5 at 50%
  • 5 at 60%
  • 4 at 73%
  • 3 at 78%
  • 2 at 83%
  • 1 at 88%
  • 1 at 93%
  • 1 at 97%
  • 1 at 102%
  • Find 1 rep max

-Then-

Strict Pull-ups/Pulling Skill work/Rope Climb/Peg Board – 30:00 to 40:00

  • Strict Pull-ups – 5 sets of 5 reps, add weight or modify as needed
  • Super set w/ your choice of pulling skill work.  I.E. Muscle-up skill work/Rope Climb/Peg Board

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For time: For time: For time:
50-50-50-50-50 35-35-35-35-35 75-75-75-75-75
~Double Under ~Double Under ~Single Unders
40-30-20-10-5 40-30-20-10-5 40-30-20-10-5
~Alt. Dumbbell Snatch 65/45 ~Alt. Dumbbell Snatch 50/35 ~Alt. Dumbbell Snatch 35/25 or less
 *15 min cap  *15 min cap  *15 min cap

ACCESSORY/EXTRA – after class

  • Bicep Curls – 3×8
  • Tricep Dip/Work – 3×8

 

CrossFit East Indy: Workout of the Day for Thursday 2.15.18

CrossFit East Indy Community News – 

  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Granite Games – Qualifier in June & July
  • 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 Quick Drops
  • 5 Hang Squat Snatch

OLY & STRENGTH – 10:00 to 30:00

Hang Squat Snatch – 10:00 to 20:00

  • 10 Minutes to work up to a heavy single, ascending in weight as technique allows

Squat Snatch – 20:00 to 30:00

  • 10 Minutes to work up to a heavy single, ascending in weight as technique allows

CONDITIONING – 39:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 3 AMRAP 3 AMRAP 3
21/15 Calorie Row 21/15 Calorie Row 18/13 Calorie Row
21 Lateral Erg Burpees 21 Lateral Erg Burpees 18 Lateral Erg Burpees
Max Overhead Squats 75/55 Max Overhead Squats 65/45 Max Overhead Squats 45/35 or less
~rest 3 minutes~ ~rest 3 minutes~ ~rest 3 minutes~
AMRAP 3 AMRAP 3 AMRAP 3
18/13 Calorie Row 18/13 Calorie Row 15/11 Calorie Row
18 Lateral Erg Burpees 18 Lateral Erg Burpees 15 Lateral Erg Burpees
Max Overhead Squats 95/65 Max Overhead Squats 75/55 Max Overhead Squats 65/45 or less
~rest 3 minutes~ ~rest 3 minutes~ ~rest 3 minutes~
AMRAP 3 AMRAP 3 AMRAP 3
15/11 Calorie Row 15/11 Calorie Row 12/9 Calorie Row
15 Lateral Erg Burpees 15 Lateral Erg Burpees 12 Lateral Erg Burpees
Max Overhead Squats 115/80 Max Overhead Squats 95/65 Max Overhead Squats 75/55 or less
~rest 3 minutes~ ~rest 3 minutes~ ~rest 3 minutes~
AMRAP 3 AMRAP 3 AMRAP 3
12/9 Calorie Row 12/9 Calorie Row 9/7 Calorie Row
12 Lateral Erg Burpees 12 Lateral Erg Burpees 9 Lateral Erg Burpees
Max Overhead Squats 135/95 Max Overhead Squats 115/80 Max Overhead Squats 95/65 or less

ACCESSORY – after class

Overhead Squat

  • 4 sets of  3 reps, Overhead Squats – from the rack

OR

Strength – Front Squat

  • 5 at 75% 1RM
  • 3 at 85% 1RM
  • Max at 95% 1RM

 

CrossFit East Indy: Workout of the Day for Wednesday 2.14.18

CrossFit East Indy Community News – 

  • “100 Days of Burpees Challenge” – We owe 44 burpees for February 14th.
  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Granite Games – Qualifier in June & July
  • 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

  • 10 Inch Worm
  • 10 Side Lunge into forward Lunge
  • 2 minute kneeling shoulder stretch, 5 second inhale through your nose, 5 second exhale through your mouth

WARM-UP –  0:00 to 10:00

  • Row for skill 

STRENGTH – 10:00 to 35:00

  • Good Morning – 3 sets of 6 reps
  • 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

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
 Team of 2  Team of 2  Team of 2
AMRAP 20 AMRAP 20 AMRAP 20
~20 Toes to Bar ~14 Toes to Bar ~14 Hanging Knee Raise – kipping
~20 GHDSU ~14 V-ups ~14 Butterfly ABMAT Sit-ups
~15 Handstand Push up ~10 Handstand Push-up ~10 Handstand Push-up – modified
~15 Push Jerk 135/95 ~10 Push Jerk 135/95 ~10 Push Jerk 115/80 or less
~10 D-Ball Ground to Over Shoulder 100/70 ~10 D-Ball Ground to Over Shoulder 70/50 ~10 D-Ball Ground to Over Shoulder 50/30 or less
~15 Supine Ring Rows ~10 Supine Ring Rows ~10 Ring Rows – angle as needed
~20 Box jump Overs 24/20 ~14 Box jump Overs 24/20 ~14 Box jump Overs or step overs 20/16
*Partners Alternate Movements *Partners Alternate Movements *Partners Alternate Movements

ACCESSORY – After Class

  • Bulgarian Split Squat – 3 x 8 each leg – add weight as able
  • And/Or Accessory from Monday or Tuesday

CrossFit East Indy: Workout of the Day for Tuesday 2.13.18

CrossFit East Indy Community News – 

  • “100 Days of Burpees Challenge” – We owe 43 burpees for February 13th.
  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Granite Games – Qualifier in June & July
  • 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

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:
  • 5 Hang Power Clean
  • 5 Hang High Pull
  • 5 Hang Squat Clean
  • 5 Push Jerk
  • 5 Below the Knee Squat Clean

STRENGTH – 10:00 to 40:00

~10:00 to 25:00  –

  • 1 Hang Squat Clean + 1 Squat Clean 

*ascending in weight as technique allows, work up to a challenging complex

~25:00 to 40:00 ~

  • 1 Push Jerk – Work up to a Heavy Single

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 15: AMRAP 15: AMRAP 15:
~15 Hang Power Cleans 135/95 ~12 Hang Power Cleans 115/80 ~12 Hang Power Cleans 95/65 or less
~30/25 Calorie Bike ~30/25 Calorie Row ~30/25 Calorie Row
~15 Chest to Bar Pull-Ups ~12 Pull-Ups ~12 Pull-Ups – Modified
~10 – 30′ Shuttle Sprints ~10 – 30′ Shuttle Sprints ~10 – 30′ Shuttle Sprints

ACCESSORY – after class

Strength

~Dumbbell Bench Press – 3 Sets of 8, Ascending HAP
~Dumbbell Row – 3 Sets of 8 each arm, Ascending HAP

Midline – Do yesterday’s if you didn’t have time to get it in

 

CrossFit East Indy: Workout of the Day for Monday 2.12.18

CrossFit East Indy Community News – 

  • “100 Days of Burpees Challenge” – We owe 42 burpees for February 12th.
  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Granite Games – Qualified in June & July
  • 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

WARM-UP –  0:00 to 05:00

  • Coach led Warm-up

STRENGTH – 05:00 to 35:00

  • 05:00 to 15:00 – Warm-up Back Squat to 80%
  • 15:00 to 35:00 – Every 2:30 for 20 minutes, 3 reps at 80%

CONDITIONING – 45:00 to 55:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 10: AMRAP 10: AMRAP 10:
~50 Lateral Barbell Burpees ~40 Lateral Barbell Burpees ~30 Lateral Barbell Burpees
~100 Double Unders ~70 Double Unders ~250 Single Unders or Max Double Unders in 2 minutes
~30 Squat Clean Thrusters 115/80 ~30 Squat Clean Thrusters 95/65 ~30 Squat Clean Thrusters 75/55
ACCESSORY – After Class
Midline – Not For Time:
27-21-15-9
  • GHD Sit-Ups
  • Empty Barbell Good Mornings

NoT for time:

  • Pistols – 3 sets of 10 each leg – add weight as able or modify as needed
  • Side Lunge – 3 sets of 10 each leg –  add weight as able
  • Forward Lunge – 3 set of 10 each leg – add weight as able

 

 

CrossFit East Indy: Workout of the Day for Saturday 2.10.18

Warm-up:   0:00 to 05:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 3 Teams of 3 Teams of 3
15:00 to 30:00 15:00 to 30:00 15:00 to 30:00
AMRAP 15 AMRAP 15 AMRAP 15
~50 Toes to Bar ~50 Toes to Bar ~50 Hanging Knee Raise
~75 CTB ~75 Pull ups ~75 Pull ups – modified
~100 Kettlebell Swings 70/53 ~100 Kettlebell Swings 53/35 ~100 Kettlebell Swings 35/26 or less
~125 Wall Ball 30/20 ~125 Wall Ball 20/14 ~125 Wall Ball 14/10 or less
*1 working, 1 resting, and one holding a deadlift hold 205/145. *1 working, 1 resting, and one holding a deadlift hold 185/125. *1 working, 1 resting, and one holding a deadlift hold 135/95 or less.
*Share reps as needed *Share reps as needed *Share reps as needed
~Rest 30:00 to 40:00~ ~Rest 30:00 to 40:00~ ~Rest 30:00 to 40:00~
For time: For time: For time:
~200 Double Under Buy in ~150 Double Under Buy in ~400 Single Under Buy in
Then, Then, Then,
4 rounds of: 4 rounds of: 4 rounds of:
~20 Dumbbell Shoulder to OH 60/45 ~20 Dumbbell Shoulder to OH 50/35 ~20 Dumbbell Shoulder to OH 35/25 or less
~15 Dumbbell Lunge 60/45 ~15 Dumbbell Lunge 50/35 ~15 Dumbbell Lunge 35/26
~10 DB Box Step Overs, 60/45, 20/20 ~10 DB Box Step Overs, 50/35 20/20 ~10 DB Box Step Overs, 35/25 or less 12/12
Then, Then, Then,
~60 Cal Bike while 1 teammate holds 2 dumbbells, 1 rest ~60 Cal Row while 1 teammate holds 2 dumbbells, 1 rest ~60 Cal Row while 1 teammate holds 2 dumbbells, 1 rest
*Share reps as desired *Share reps as desired *Share reps as desired

CrossFit East Indy: Workout of the Day for Friday 2.9.18

CrossFit East Indy Community News – 

  • “100 Days of Burpees Challenge” – We owe 39 burpees for February 8th.
  • 2.10.18 → Ice Breaker 2 – Allan & Riley
  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Please let me know if you are involved in any other events or have news to share

WARM-UP

  • Coach led warm up or game

STRENGTH 

Bench Press – Every 2:00 for 20 minutes – 10:00 to 30:00

  • 2 Bench Press at 90% of your 1 Rep Max

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 18 AMRAP 18 AMRAP 18
~18/13 Cal Bike ~150 m Sprint(Down to wall & back 3 times) ~150 m Sprint(Down to wall & back 3 times)
~15 Handstand Push-ups ~10 Handstand Push-ups W/ ABMAT ~10 Handstand Push-ups modified
~12 Alternating DB Snatch 50/35 ~12 Alternating DB Snatch 50/35 ~12 Alternating DB Snatch 35/25 or less
~9 GHDSU ~9 V-ups ~9 Butterfly Abmat Sit-ups

 

ACCESSORY/EXTRA – after class

Strict Pull-ups/Pulling Skill work/Rope Climb/Peg Board

  • Strict Pull-ups – 5 sets of 5 reps, add weight or modify as needed
  • Super set w/ your choice of pulling skill work.  I.E. Muscle-up skill work/Rope Climb/Peg Board
  • Bicep Curls – 3×10
  • Tricep Dip – 3×10

CrossFit East Indy: Workout of the Day for Thursday 2.8.18

CrossFit East Indy Community News – 

  • “100 Days of Burpees Challenge” – We owe 39 burpees for February 8th.
  • 2.10.18 → Ice Breaker 2 – Allan & Riley
  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • 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 5:00

Coach led Warm up:

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

OLY & STRENGTH – 10:00 to 35:00

Every 2:00 for 14 Minutes, ascending in weight as technique allows

  • 1 Hang Squat Snatch + 1 Squat Snatch 

Every 2:30 for 4 sets, ascending in weight

  • 4 Overhead Squats – from the rack

CONDITIONING – 45:00 to 60:00

Level 3 Athletes Level 2 Athletes Level 1 Athletes
For time: For time: For time:
~21 Box Jumps 24/20 ~21 Box Jumps 24/20 ~21 Box Jumps or Step Overs 20/14 or less
~15 Push-ups ~15 Push-ups ~15 Push-ups with Axle Bar
~9 Squat Clean 135/95 ~9 Squat Clean 115/80 ~9 Squat Clean 75/55 or less
~18 Box Jumps 24/20 ~18 Box Jumps 24/20 ~18 Box Jumps or Step Overs 20/14 or less
~12 Push-Ups ~12 Push-Ups ~12 Push-Ups with Axle Bar
~7 Squat Clean 155/105 ~7 Squat Clean 135/95 ~7 Squat Clean 95/65 or less
~15 Box Jumps 24/20 ~15 Box Jumps 24/20 ~15 Box Jumps or Step Overs 20/14 or less
~9 Push-ups ~9 Push-ups ~9 Push-ups with Axle Bar
~5 Squat Clean 185/125 ~5 Squat Clean 155/105 ~5 Squat Clean 115/80 or less
~12 Box Jumps 24/20 ~12 Box Jumps 24/20 ~12 Box Jumps or Step Overs 20/14 or less
~6 Push-ups ~6 Push-ups ~6 Push-ups with Axle Bar
~3 Squat Clean 205/145 ~3 Squat Clean 175/125 ~3 Squat Clean 135/95 or less

 

Strength – Front Squat

  • 3 at 70% 1RM
  • 3 at 80% 1RM
  • Max at 90% 1RM, Goal is 3+

CrossFit East Indy: Workout of the Day for Wednesday 2.7.18

CrossFit East Indy Community News – 

  • “100 Days of Burpees Challenge” – We owe 38 burpees for February 7th.
  • 2.10.18 → Ice Breaker 2 – Allan & Riley
  • 2.17.18 → Cupids Iron Throwdown Powerlifting Meet – Gen, Jacki
  • 2.22.18 to 3.26.18 → The CrossFit Games Open 2018 – Everyone at CFEI – Sign up begins January 11, 2018 at www.games.crossfit.com.  Have you signed up?
  • 3.1.18 → American Open Olympic Weightlifting Competition – Dan and Allan
  • 4.7.18 → Hoosier CF Age Group(Masters & Teens) Invitational – Kevin & Brian, Jeff A. & Mike
  • 7.7.18 → Spartan Race at Perfect North Slopes, Lawrenceburg IN – 3+ miles and 20+ obstacles –  Team is “CrossFit East Indy” Choose 8:45 to Noon  – Anthony F., Aaron F., Kevin, Jen A., Mike, Anthony M, Jeff A., Chuck, Adam, Tom C., James –  Who else?
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class

  • 10 Inch Worm
  • 10 Side Lunge into forward Lunge
  • 2 minute kneeling shoulder stretch, 5 second inhale through your nose, 5 second exhale through your mouth

WARM-UP –  0:00 to 10:00

Coach led group warm-up or Game

STRENGTH – 10:00 to 35:00

  • Deadlift – 3 Sets of 6 reps at 75% on your 1 Rep Max
  • Romanian Deadlift(RDL) –  2 sets of 8 reps
  • Good Morning – 1 Set of 10 reps

CONDITIONING – 39:00 to 60:00

Level 3 Athletes Level 2 Athletes Level 1 Athletes
Teams of 2 Teams of 2 Teams of 2
AMRAP 21 AMRAP 21 AMRAP 21
~35 Double Unders ~25 Double Unders ~75 Single Unders or :30 of Double Unders
~15 Toes to bar ~10 Toes to bar ~10 Hanging Knee Raise – Kipping
~10 Burpees to bar 6 inch above reach ~8 Burpees to bar 6 inch above reach ~6 Burpees to bar 6 inch above reach
~5 Ring or Bar Muscle-ups ~3 CTB + 3 Ring Dips ~3 Pull-ups or Modified PU + 3 Dips with a Band
*Partners Alternate Rounds *Partners Alternate Rounds *Partners Alternate Rounds

ACCESSORY – After Class

  • Bulgarian Split Squat – 3 x 10 each leg – add weight as able
  • And/Or Accessory from Monday or Tuesday