CrossFit East Indy: Workout of the Day for Thursday 4.4.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
  • 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
  • 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 – 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 Box Jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

Inverted Skill Work – Handstand Walk

~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 – 15:00 to 40:00

Barbell Warm-up – 2 rounds:

  • 5 Overhead Squats
  • 5 Snatch Pull/Shrug
  • 5 Hang Squat Snatch from Above the Knee
  • 5 Hang Squat Snatch from Below the Knee

Squat Snatch

  • 0:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 1:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 2:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 3:00 – Rest
  • 4:00 – 1 Squat Snatch
  • 5:00 – 1 Squat Snatch
  • 6:00 – 1 Squat Snatch
  • 7:00 – Rest
  • 8:00 – 1 Squat Snatch
  • 9:00 – 1 Squat Snatch
  • 10:00 – 1 Squat Snatch
  • 11:00 – Rest
  • Off the clock, three singles ranging from 77-87%.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
:40 on, :20 off for 4 rounds::40 on, :20 off for 4 rounds:
~Toes to Rings~Hanging knee raise on Rings
~Bike~Bike
~D Ball GTOS 100/70~D Ball GTOS 70/50 or less

ACCESSORY – After Class

~ROMWOD

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