Complete as many rounds as possible in 20 minutes of: ~115/85 pound Push press, 10 reps ~10 KB Swings 53/35 ~10 Box jumps, 24/20
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
What led you to CrossFit? I did a lot of cardio and not much weightlifting and I wanted to try something new.
What has surprised you the most about CrossFit? How much support and encouragement I get from everyone, Coaches and fellow CrossFitters!
What is the movement that you love the most, and why? Deadlifts and cleans!
What would you tell someone that is on the fence about CrossFit and not sure whether to try it out or not? Just try it! Don’t be intimidated! Everyone starts somewhere and there are modifications for everything. You have nothing to loose! You won’t be sorry!
What is your proudest accomplishment thus far? Finally getting Double Unders and Toes to Bar!
What do you love most about CrossFit East Indy? I like how the programming is designed for all fitness levels and it’s designed to get you better.
Other than training, what is the one hobby you most enjoy? I love to spend time with my sons, read and go to concerts.
When you need motivation, what do you think about? I think about staying healthy and strong so my kids don’t have to take care of me when I get older.
What is a Fun Fact about yourself: I grew up in a house full of girls and now I’m the only girl. I have a husband, 3 sons and 2 boy dogs.
5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Aaron, Riley, Jerry
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY & Activation – On your own before class
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 10:00
0:00 to 04:00
AMRAP 4
5 Broad jumps
5 Russian Kettlebell Swings
5 PVC Overhead Squats
Then, Stretching warm up – Coach led
GYMNASTICS – 10:00 to 17:00
***Movement skill work of your choice OR Handstand Walk Progression***
~Kick up on wall ~Toes on wall handstand ~Nose and toes to Wall ~Nose and toes to wall moving down the wall ~Nose and toes to wall into free standing handstand ~Free standing handstand hold in square ~Handstand Walk ~Handstand Walk around obstacles and over plates
STRENGTH/OLY – 17:00 to 40:00
17:00 to 20:00 – Barbell Warm-up
5 Overhead Squat
5 Muscle Snatch
5 Power Snatch from above knee
5 Power Snatch From Below the Knee
5 Squat Snatch from Below the Knee
20:00 to 40:00 – Snatch
0:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
1:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
2:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
3:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
4:00 – Rest
5:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
6:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
7:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
8:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
9:00 – Rest
10:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
12:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
14:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
16:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
18:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
20:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
*Start light and build in weight every set
CONDITIONING – 45:00 to 60:00
Level 3 Athletes(RX+)
Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
3 rounds for time of:
3 rounds for time of:
3 rounds for time of:
~400m Run
~400m Run
~300m Run
~20 Alt. DB Snatch 70/50
~20 Alt. DB Snatch 50/35
~20 Alt. DB Snatch 35/25 or less
~16 Toes to Bar
~12 Toes to Bar
~12 Hanging Knee Raise
If you do not complete by the 15:00, your
score is 15:00 plus the uncompleted reps.
If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.
If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.
5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
CrossFit Open – October 2019
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
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 08:00
0:00 to 03:00
AMRAP 3
7 Push ups
7 Air Squat
7 Pull up or ring row
Then, Stretching warm up – Coach led
SKILL/CORE/GYMNASTICS – 8:00 to 16:00
3-4 Rounds of: ~5 Strict Toes to Bar + 5 Kipping Toes to Bar – add weight via wall ball if able ~8 Back Rack Reverse Lunge + 8 Alt. 1 leg Squats(modify or add weight as desired)
STRENGTH – 20:00 to 35:00
Back Squat
0:00 – 1 Tempo Back Squat at 58%
1:00 – 1 Tempo Back Squat at 60%
2:00 – 1 Tempo Back Squat at 62%
3:00 – 1 Tempo Back Squat at 64%
4:00 – 1 Tempo Back Squat at 66%
5:00 – 1 Tempo Back Squat at 68%
6:00 – 1 Tempo Back Squat at 70%
*7 seconds down, 3 second pause in bottom, stand.
Squat Therapy – 2 sets of :30 to :60 of Back Squat Hold at 135/95 or less
*Find the beast active position and hold an active position under load
CONDITIONING – 45:00 to 60:00
Level 3 Athletes(RX+)
Level 2 Athletes(RX)
Level 1 Athletes(Scaled)
For time:
For time:
For time:
~21 Front Squats
~21 Front Squats
~15 Front Squats
~21 KB Swings
~21 KB Swings
~15 KB Swings
~21 Lateral Burpees
~21 Lateral Burpees
~15 Lateral Burpees
~15 Front Squats
~15 Front Squats
~12 Front Squats
~15 KB Swings
~15 KB Swings
~12 KB Swings
~15 Lateral Burpees
~15 Lateral Burpees
~12 Lateral Burpees
~9 Front Squats
~9 Front Squats
~9 Front Squats
~9 KB Swings
~9 KB Swings
~9 KB Swings
~9 Lateral Burpees
~9 Lateral Burpees
~9 Lateral Burpees
Rx Barbell – 165/115
Rx Barbell – 135/95
Rx Barbell – 115/85 or less
Rx Kettlebell – 70/53
Rx Kettlebell – 53/35
Rx Kettlebell – 35/26 or less
If you do not complete by the 15:00, your
score is 15:00 plus the uncompleted reps.
If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.
If you do not complete by the 15:00, your score is
15:00 plus the uncompleted reps.
5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
6.22.19 – Strength In Our Streets
7.13.19 – Sweat Angels
10.1.19 – CrossFit Open
Please let me know if you are involved in any other events or have news to share
MOBILITY & Activation – On your own before class
Tricep Smash 1:00 each side
Kneeling Shoulder Stretch 1:00
PVC behind head, 1:00 each side
Banded Arm Extension, 1:00 each side
WARM-UP – 0:00 to 8:00
AMRAP 3
10 Banded Pull Aparts
50′ Side Shuffle
10 Push-ups
50′ Side shuffle
Then, Stretching warm up – Coach led
SKILL/GYMNASTICS – 8:00 to 16:00
2-3 Rounds, Not for Time: ~21 GHD Sit-Ups or Abmat Sit-ups ~15 V-ups ~9 Strict Toes to Bar
STRENGTH – 18:00 to 40:00
0:00 – 3 Tall Clean, Building, start with bar
2:00 – 3 Tall Clean, Building
4:00 – 3 Tall Clean, Building
6:00 – 3 Tall Clean, Building
8:00 – 3 Tall Clean, Building
10:00 – 3 Tall Clean, Building
12:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 70%
14:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 70%
16:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75%
18:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75%
20:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75+%
22:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75+%
*Tall Clean – Shrug from hang position and drop into your squat. No dipping and driving. Goal is pulling your body underneath the bar. We are looking to train our speed underneath the bar.
CONDITIONING – 45:00 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:
~Run 600
~Run 400
~Run 300
~10 Power Cleans 185/125
~10 Power Cleans 155/105
~10 Power Cleans 115/85 or less
~25 Push-ups
~25 Push-ups
~25 Push-ups – box or axle bar
*If you do not complete by the 20:00, your
score is 20:00 plus the uncompleted reps.
*If you do not complete by the 20:00, your score is
20:00 plus the uncompleted reps.
*If you do not complete by the 20:00, your score is
20:00 plus the uncompleted reps.