Category Archives: Uncategorized

CrossFit East Indy: Workout of the Day for Wednesday 5.15.19

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)
IndividualTeams of 3Teams of 3
For Time:AMRAP 7 – Max Overhead SquatsAMRAP 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 PressesAMRAP 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 DeadliftsAMRAP 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 versionIndividual 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

CrossFit East Indy: Workout of the Day for Tuesday 5.14.19

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

Then, Stretching warm up – Coach led

SKILL/GYMNASTICS – 8:00 to 18:00

3 Rounds of:

  • 5 Strict Handstand Push Ups + 5 Kipping HSPU, Deficit if able, modify as needed
  • 5 Strict Pull-ups + 5 Kipping, Butterfly, Pull-ups, CTB or Muscle-ups

STRENGTH – 20:00 to 40:00

Power Clean Technique – 3-Pause Power Clean

6 sets of 2: Each pause lasts 2 seconds.
~Pause #1 – Knee Level
~Pause #2 – Jumping Position(mid to upper quad)
~Pause #3 – Receiving Position(the catch)

*Set 1 at 60%, Set 2 at 65%, Set 3, 4, 5, and 6 – Build to a heavy.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Buy in 50/35 Cal BikeBuy in 50/35 Cal Row or SkiBuy in 40/30 Cal Row or Ski
3 Rounds:3 Rounds:3 Rounds:
~15 Power Cleans 135/95~15 Power Cleans 115/85~15 Power Cleans 95/65 or less
~5 Strict + 10 Kipping HSPU~15 Kipping HSPU~15 Kipping HSPU – modified
Directly into 2 Rounds:Directly into 2 Rounds:Directly into 2 Rounds:
~20 Box Jump Overs 30/24~20 Box Jump Overs 24/20~14 Box Jump Overs 20/16 or less
~75 Double-Unders~50 Double-Unders~75 Single Unders or :45 of DU
*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.

CrossFit East Indy: Workout of the Day for Monday 5.13.19

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
  • 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 – 165/115Rx Barbell – 135/95Rx Barbell – 115/85 or less
Rx Kettlebell – 70/53Rx Kettlebell – 53/35Rx 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.

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 5.11.19

Front Rack Walking Lunge – 6 sets of 25 feet, Building

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 3:Teams of 3:Teams of 3:
AMRAP 25:AMRAP 25:AMRAP 25:
~90/60 Calorie Assault Bike~90/60 Cal Ski or Row~75/50 Cal Ski or Row
~60 Alt DB Snatch 70/50~60 Alt DB Snatch 50/35~60 Alt DB Snatch 35/25 or less
~300 Double-Unders~200 Double-Unders~300 Single-Unders
~60 Handstand Push-up~42 Handstand Push-up~42 Handstand Push-up – modified
Team of 2 – 60/40, 40, 200, 40Team of 2 – 60/40, 150, 28Team of 2 – 50/35, 40, 200, 28

CrossFit East Indy: Workout of the Day for Friday 5.9.19

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

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.

CrossFit East Indy: Workout of the Day for Thursday 5.9.19

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

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 37:00

17:00 to 20:00 – Barbell Warm-up

  • 5 Overhead Squat
  • 5 Muscle Snatch
  • 5 Power Snatch from above knee
  • 5 Snatch Grip Push jerk from behind neck

20:00 to 37:00 – Snatch

  • 20:00 – 5 Muscle Snatch at 37%
  • 22:00 – 5 Muscle Snatch at 42%
  • 24:00 – 5 Muscle Snatch at 47%
  • 26:00 – 3 Snatch Grip Push Jerk behind neck + 3 Power Snatch at 50%
  • 28:00 – 3 Snatch Grip Push Jerk behind neck + 3 Power Snatch at 53%
  • 30:00 – 3 Snatch Grip Push Jerk behind neck + 3 Power Snatch at 56%
  • 32:00 – 1 Power Snatch at 62%
  • 33:00 – 1 Power Snatch at 62%
  • 34:00 – 1 Power Snatch at 66%
  • 35:00 – 1 Power Snatch at 66%
  • 36:00 – 1 Power Snatch at 70%
  • 37:00 – 1 Power Snatch at 70%

*All Power Snatch should be singles today

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
5 rounds of:5 rounds of:5 rounds of:
~7 DB Squat Clean Thruster 70’s/50’s~7 DB Squat Clean Thruster 50’s/35’s~7 DB Squat Clean Thruster 35’s/20’s or less
~7 Bar Muscle-ups~12 CTB, *1 Bar Muscle up equal 3 CTB~12 Pull-ups or modified pull-ups

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 5.8.19

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

  • 10 Good Mornings
  • 10 Push-ups
  • 10 Cal on Bike/ski/row

Then, Stretching warm up – Coach led

STRENGTH – 10:00 to 32:00

  • Deadlift – 12 minutes to find 8 rep max – Every 2 minutes for 7 sets, Building
  • Bench Press – 12 minutes to find 5 rep max – Every 2 minutes for 7 sets, Building

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 15AMRAP 15AMRAP 15
2, 2, 2 then 4, 4, 4, then 6, 6, 6 etc.2, 2, 2 then 4, 4, 4, then 6, 6, 6 etc.2, 2, 2 then 4, 4, 4, then 6, 6, 6 etc.
~Wall Ball 30/20~Wall Ball 20/14~Wall Ball 14/10 or less
~Bike~Row or Ski~Row or Ski
~Box jump Over 30/24~Box jump Over 24/20~Box jump Over 20/16 or less
*Share reps as desired*Share reps as desired*Share reps as desired
2=6
4=18
6=42
8=66
10 = 96
12=132
14=174
16=222
18=276
20=336
22=402
24=474
26=552

CrossFit East Indy: Workout of the Day for Tuesday 5.7.19

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

  • 5 Push up
  • :20 Handstand Hold
  • 5 Box Jump

Then, Stretching warm up – Coach led

GYMNASTICS – 8:00 to 18:00

3 Rounds of:

  • 5 Strict Handstand Push Ups + 5 Kipping HSPU, Deficit if able, modify as needed
  • 5 Strict Pull-ups + 5 Kipping or Butterfly Pull-ups or Muscle-ups or CTB

STRENGTH – 20:00 to 45:00

Barbell Warm-up, 2 Rounds:

  • 5 Tall Jerks 45/35/15
  • 5 Pausing Split Jerk – 2 seconds in dip and catch
  • 5 Split Jerk

Split Jerk – Every 2 minutes

  • 3 Sets of 3: Tall Jerk – on the lighterside for positioning & technique, 30% to 40% or less
  • 4 Sets of 2: Pausing Split Jerk – 50%, 55%, 60%, 65%
  • 5 Sets of 1: Split Jerk, Build to a heavy single for the day

*Tall Jerk – Press bar to forehead, then press body underneath the bar aggressively

*Pausing Split Jerk – Two seconds in dip, two seconds in the catch.

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 Double-Unders, 10 Jerks 185/125, 12 TTB~30 Double-Unders, 10 Jerks 155/105, 9 TTB~50 Singles or :40 Double-Unders, 10 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 8 Jerks, 12 TTB~30 Double-Unders, 8 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 8 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 6 Jerks, 12 TTB~30 Double-Unders, 6 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 6 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 4 Jerks, 12 TTB~30 Double-Unders, 4 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 4 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 2 Jerks, 12 TTB~30 Double-Unders, 2 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 2 Jerks 115/85 or less, 9 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: Workout of the Day for Monday 5.6.19

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
  • 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

Alternating Tabata (:20s/:10s) x 8:
~AbMat Sit-Ups
~Hollow Rocks

STRENGTH – 20:00 to 40:00

Back Squat – Every 2 minutes:

  • 0:00 – 4 reps at 75%
  • 2:00 – 2 reps at 81%
  • 4:00 – 4 @ 75%
  • 6:00 – 2 @85%
  • 8:00 – 4 @ 75%
  • 10:00 – 2 @ 89%

*Goal is to improve from last week.

Lunge – Goal is to improve from last week.

  • 14 Back Rack Reverse Lunge(7 each side) at 40% 1 RM Back Squat

CONDITIONING  – 50:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
~Run 600~Run 400~Run 200
~15 Hang Power Cleans 165/115~15 Hang Power Cleans 135/95~12 Hang Power Cleans 115/85 or less
~15 Lateral Burpees~15 Lateral Burpees~12 Lateral Burpees
~Run 400~Run 300~Run 200
~12 Hang Power Cleans 165/115~12 Hang Power Cleans 135/95~9 Hang Power Cleans 115/85 or less
~12 Lateral Burpees~12 Lateral Burpees~9 Lateral Burpees
~Run 200~Run 200~Run 200
~9 Hang Power Cleans 165/115~9 Hang Power Cleans 135/95~6 Hang Power Cleans 115/85 or less
~9 Lateral Burpees~9 Lateral Burpees~6 Lateral Burpees
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: Workout of the Day for Saturday 5.4.19

Front SquatFront SquatFront Squat
Build to a 1 Rep MaxBuild to a 1 Rep MaxBuild to a 1 Rep Max
ConditioningConditioningConditioning
In Teams of 3:In Teams of 3:In Teams of 3:
Part #1Part #1Part #1
In a 7:00 Window: 100/70 Calorie Assault BikeIn a 7:00 Window: 100/70 Calorie Ski or RowIn a 7:00 Window: 70/50 Calorie Row
Time Remaining – Max Front Squats 165/115Time Remaining – Max Front Squats 135/95Time Remaining – Max Front Squats 115/85 or less
~Rest 3:00~~Rest 3:00~~Rest 3:00~
Part #2Part #2Part #2
In a 6:00 Window: 75/50 Calorie Assault BikeIn a 6:00 Window: 75/50 Calorie Ski or RowIn a 6:00 Window: 55/40 Calorie Row
Time Remaining – Max Hang Squat Cleans 135/95Time Remaining – Max Hang Squat Cleans 115/85Time Remaining – Max Hang Squat Cleans 95/65 or less
~Rest 3:00~~Rest 3:00~~Rest 3:00~
Part #3Part #3Part #3
In a 5:00 Window: 50/30 Calorie Assault BikeIn a 5:00 Window: 50/30 Calorie Ski or RowIn a 5:00 Window: 40/25 Calorie Assault Bike
Time Remaining – Max Thrusters 165/115Time Remaining – Max Thrusters 135/95Time Remaining – Max Thrusters 115/85 or less
Three scores – total reps from each part.Three scores – total reps from each part.Three scores – total reps from each part.
3 Sets:3 Sets:3 Sets:
~10 Single Leg Lateral Box Step-Ups (5/each) 24/20 no weight~10 Single Leg Lateral Box Step-Ups (5/each) 24/20 no weight~10 Single Leg Lateral Box Step-Ups (5/each) 20/16 or less no weight
~200m Single Kettlebell Farmers Carry70/53~200m Single Kettlebell Farmers Carry 53/35~200m Single Kettlebell Farmers Carry 35/25 or less
~30 Weighted AbMat Sit-Ups – 2 or less sets~30 Weighted AbMat Sit-Ups – 2 or less sets~30 Weighted AbMat Sit-Ups – 2 or less sets