CrossFit East Indy: Workout of the Day for Friday 4.5.19

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 – 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

  • :40 Bike/Row/Ski
  • 10 Push-ups
  • 10 Good Mornings

Then, Stretching warm up – Coach led

  • Coach led Warm-up – General Stretching Warm-up

STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00D

  • Warm up deadlift to 70%+ 1 RM
  • 0:00 – 3 reps
  • 2:00 – 1 rep
  • 4:00 – 3 rep
  • 6:00 – 1 rep
  • 8:00 – 3 rep
  • 10:00 – 1 rep
  • 12:00 rest
  • 14:00 – 10 rep

*Hit a heavy 3, hit a heavy single, hit a heavy 10

3 Sets:
~12 Romanian Deadlifts, heavy as possible
~24 GHD Sit-Ups
~100m Front Rack KB Carry
~10 Bench Press, heavy as possible

CONDITIONING – 45:00 to 60:00

“Marco”

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 rounds for time of:3 rounds for time of:
~21 pull-ups~21 pull-ups – modifies
~15 handstand push-ups~15 handstand push-ups – modified
~9 thrusters, 135/95~9 thrusters, 115/80 or less
*15 min cap.  If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.*15 min cap.  If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

ACCESSORY – After Class

ROMWOD

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