• 

• 

“Jack“

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.

• Name: Megan Speer
• Joined CrossFit East Indy: October 2016
• Profession: Burn Nurse

1. What led you to CrossFit? I did a lot of cardio and not much weightlifting and I wanted to try something new.
2. What has surprised you the most about CrossFit? How much support and encouragement I get from everyone, Coaches and fellow CrossFitters!
3. What is the movement that you love the most, and why? Deadlifts and cleans!
4. 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!
5. What is your proudest accomplishment thus far? Finally getting Double Unders and Toes to Bar!
6. 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.
7. Other than training, what is the one hobby you most enjoy? I love to spend time with my sons, read and go to concerts.
8. 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.
9. 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.

Level 3 Athletes(RX+)	Level 2 Athletes(RX)	Level 1 Athletes(Scaled)
In Teams of 3, with a 30:00 Time Cap:	In Teams of 3, with a 30:00 Time Cap:	In Teams of 3, with a 30:00 Time Cap:
3 Rounds:	3 Rounds:	3 Rounds:
~60 Cal Bike or Ski	~50 Cal Bike or Ski	~40 Cal Bike or Ski
~60 Barbell-Facing Burpees	~50 Barbell-Facing Burpees	~40 Barbell-Facing Burpees
~60 Kettlebell Swings 70/53	~50 Kettlebell Swings 53/35	~40 Kettlebell Swings 53/35
… Directly into:	… Directly into:	… Directly into:
~21 Clean and Jerks 135/95	~21 Clean and Jerks (115/85)	~21 Clean and Jerks 95/65 or less
~21 Clean and Jerks 155/105	~21 Clean and Jerks (135/95)	~21 Clean and Jerks 115/85 or less
~21 Clean and Jerks 185/125	~21 Clean and Jerks (155/105)	~21 Clean and Jerks 135/95 or less
~21 Clean and Jerks 205/135	~21 Clean and Jerks (185/125)	~21 Clean and Jerks 155/105 or less
~21 Clean and Jerks 225/155	~21 Clean and Jerks (205/135)	~21 Clean and Jerks 185/125 or less
*Teams of 2 – 40, 40, 40, 18’s on C&J	*Teams of 2 – 36, 36, 36, 18’s on C&J	*Teams of 2 – 30, 30, 30, 18’s on C&J
Level 3 Athletes(RX+)	Level 2 Athletes(RX)	Level 1 Athletes(Scaled)
AMRAP 9	AMRAP 9	AMRAP 9
~3 minute Max GHDSU	~3 minute Max GHDSU	~3 minute Max V-ups
~3 minute Max Weighted Situps #15	~3 minute Max Weighted Situps #10	~3 minute Max Weighted Situps #5 or less
~3 minute Max ABMAT Sit-ups	~3 minute Max ABMAT Sit-ups	~3 minute Max ABMAT Sit-ups

CrossFit East Indy Community News –

• 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

STRENGTH – 10:00 to 30:00

Split Jerk – Every 2 minutes

• 3 Sets of 3: Jerk Drive – 65%, 75%, 85%
• 4 Sets of 2: Pausing Push Jerk – Two seconds in dip, two seconds in the catch.
• 5 Sets of 1: Push Jerk, Build to a heavy single for the day

CONDITIONING – 35:00 to 60:00

Level 3 Athletes(RX+)	Level 2 Athletes(RX)	Level 1 Athletes(Scaled)
AMRAP 25	AMRAP 25	AMRAP 25
~Run 200 Meters	~Run 200 Meters	~Run 200 Meters
2 rounds of:	2 rounds of:	2 rounds of:
~4 Bar Muscle-ups	~8 Pull-ups	~5 Pull-ups or mod
~20 Push Ups	~16 Push Ups	~10 Push Ups or mod
~16 Pistols	~24 Air Squats	~15 Air Squats
~Run 400 Meters	~Run 400 Meters	~Run 300 Meters
2 Rouunds of:	2 Rouunds of:	2 Rouunds of:
~4 Bar Muscle-ups	~8 Pull-ups	~5 Pull-ups or mod
~20 Push Ups	~16 Push Ups	~10 Push Ups or mod
~16 Pistols	~24 Air Squats	~15 Air Squats
~Run 600 Meters	~Run 600 Meters	~Run 400 Meters
2 Rouunds of:	2 Rouunds of:	2 Rouunds of:
~4 Bar Muscle-ups	~8 Pull-ups	~5 Pull-ups or mod
~20 Push Ups	~16 Push Ups	~10 Push Ups or mod
~16 Pistols	~24 Air Squats	~15 Air Squats
~Run 800 Meters	~Run 800 Meters	~Run 500 Meters
2 Rouunds of:	2 Rouunds of:	2 Rouunds of:
~4 Bar Muscle-ups	~8 Pull-ups	~5 Pull-ups or mod
~20 Push Ups	~16 Push Ups	~10 Push Ups or mod
~16 Pistols	~24 Air Squats	~15 Air Squats
~Run 1000 Meters	~Run 1000 Meters	~Run 600 Meters
2 Rouunds of:	2 Rouunds of:	2 Rouunds of:
~4 Bar Muscle-ups	~8 Pull-ups	~5 Pull-ups or mod
~20 Push Ups	~16 Push Ups	~10 Push Ups or mod
~16 Pistols	~24 Air Squats	~15 Air Squats
~Run 1200 Meters	~Run 1200 Meters	~Run 700 Meters
2 Rouunds of:	2 Rouunds of:	2 Rouunds of:
~4 Bar Muscle-ups	~8 Pull-ups	~5 Pull-ups or mod
~20 Push Ups	~16 Push Ups	~10 Push Ups or mod
~16 Pistols	~24 Air Squats	~15 Air Squats
*Can Sub Row for Run	*Can sub row for Run	*Can sub row fro run

CrossFit East Indy Community News –

• 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.

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy Community News –

• 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 – 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 08:00

AMRAP 4

• 10 Good Mornings 45/35 /15
• 10 Push-ups
• 10 Overhead Squats 45/35/15
• 10 Cal on Bike/ski/row

Then, Stretching warm up – Coach led

STRENGTH – 10:00 to 40:00

Level 3 Athletes(RX+)	Level 2 Athletes(RX)	Level 1 Athletes(Scaled)
Individual	Teams of 3	Teams of 3
For Time:	AMRAP 7 – Max Overhead Squats	AMRAP 7 – Max Overhead Squats
~21 Overhead Squats (135/95)	~First 50 Reps – 115/85	~First 50 Reps – 75/55 or less
~21 Bench Press (175/115)	~Second 50 Reps – 135/95	~Second 50 Reps – 95/65 or less
~21 Deadlifts (245/165)	~Time Remaining – 155/105	~Time Remaining – 115/85 or less
~15 Overhead Squats (175/115)	*Rest 3:00*	*Rest 3:00*
~15 Bench Press (205/125)	AMRAP 7 – Max Bench Presses	AMRAP 7 – Max Bench Presses
~15 Deadlifts (295/185)	~First 50 Reps – 135/95	~First 50 Reps – 75/55 or less
~9 Overhead Squats (205/145)	~Second 50 Reps – 155/105	~Second 50 Reps – 135/95 or less
~9 Bench Press (225/145)	~Time Remaining – 185/125	~Time Remaining – 155/105 or less
~9 Deadlifts (345/225)	*Rest 3:00*	*Rest 3:00*
	AMRAP 7 – Max Deadlifts	AMRAP 7 – Max Deadlifts
	~First 50 Reps – 185/135	~First 50 Reps – 155/105 or less
	~Second 50 Reps – 225/155	~Second 50 Reps – 185/135 or less
	~Time Remaining – 275/185	~Time Remaining – 225/155 or less
	*Score is max reps per round	*Score is max reps per round
	Individual version	Individual version
	For time:	For time:
	~21 OHS 95/65	~21 OHS 75/55 or less
	~21 Bench Press 135/95	~21 Bench Press 115/85 or less
	~21 Deadlift 185/135	~21 Deadlift 155/105 or less
	~15 OHS 135/95	~15 OHS 95/65 or less
	~15 BP 155/105	~15 BP 135/95 or less
	~15 DL 255/165	~15 DL 185/125 or less
	~9 OHS 185/125	~9 OHS 115/85 or less
	~9 BP 185/125	~9 BP 155/105 or less
	~9 DL 305/185	~9 DL 225/155 or less

CONDITIONING – 45:00 to 60:00

L3/L2/L1

Team of 3

AMRAP 15

~Max Cal Ski or Bike