CrossFit East Indy: Workout of the Day for Friday 4.12.19

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

  • :30 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

3 Sets:
~10 Romanian Deadlifts, Building
~30 Weighted Sit-ups
~100′ Single Dumbell Overhead Walking Lunge, 25’x4, switch as needed
~10 Bench Press, heavy as possible

  • Warm up Deadlift to 72%
  • 0:00 – 3 reps at 72%
  • 2:00 – 1 rep at 79%
  • 4:00 – 3 rep at 72%
  • 6:00 – 1 rep at 84%
  • 8:00 – 3 rep at 72%
  • 10:00 – 1 rep 89%

CONDITIONING – 42:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~6 Power Clean 165/115~6 Power Clean 135/95~6 Power Clean 115/80 or less
~9 Push-Ups~9 Push-Ups~9 Push-Ups – axle bar or box
~12 Air Squats~12 Air Squats~12 Air Squats
*Complete 5 AMRAPS*Complete 5 AMRAPS*Complete 5 AMRAPS
*1 minute rest between AMRAPS*1 minute rest between AMRAPS*1 minute rest between AMRAPS

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