CrossFit East Indy: Workout of the Day for Monday 4.15.19

CrossFit East Indy Community News –

  • 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
  • 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 25:00

3 rounds of:

  • 50′ Single Arm OH Walk (left)
  • 50′ Single Arm OH Walk (right)
  • 7 Inverted Pausing Rows – 2 sec pause with chest to bar in rack
  • 50′ Double DB Walking Lunge – Held at your side

STRENGTH – 25:00 to 40:00

Back Squat – Every 2 minutes.

  • Warm up Back Squat to 69%
  • 6 Reps @ 69%
  • 3 Reps @ 74%
  • 6 Reps @ 69%
  • 3 Reps @ 79%
  • 6 Reps @ 69%
  • 3 Reps @ 84%

CONDITIONING  – 50:00 to 60:00

Teams of 2
10 Minute Alternating EMOM
~Partner A – Max Row or Ski
~Partner B – Max Burpees to Bar 6″ above your reach in :40
*Alternate on the minute for 10 minutes
*1 Score is Total Cal Rowed.  1 Score is total Burpees

ACCESSORY – After Class

  • ROMWOD

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