CrossFit East Indy: Workout of the Day for Wednesday 4.10.19

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 8:00

0:00 to 03:00

AMRAP 3

  • 10 Banded Pull aparts
  • 50 foot side shuffle
  • 10 Push ups
  • 50 foot side shuffle

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 – 20:00 to 40:00

Jerk Drive – Every 2 minutes
~5 Sets of 3 Reps, 70%, 70%, 78%, 85%, 90% of Split Jerk

Push Press – Every 2 minutes
~4 Sets of 6 Repetitions, 73%, 75%, 77%, 79% of estimated 1RM Push Press

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds for time:3 Rounds for time:3 Rounds for time:
~12 Deadlift 275/195~12 Deadlift 225/155~12 Deadlift 185/125
~20 Chest to Bar Pull-Ups~10 CTB and 10 Pull-Ups~20 Pull-Ups or modified Pull-ups
~50 Double-Unders~35 Double-Unders~1:00 of Double-Unders or 60 Single Unders
*Goal:  sub 10:00*Goal:  sub 10:00*Goal:  sub 10:00
*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.*15 min cap.  If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.

ACCESSORY – After Class

~ROMWOD

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