CrossFit East Indy: Workout of the Day for Tuesday 4.16.19

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
  • 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

2 Rounds:

  • Run 200
  • 10 Push Press 45/35/15
  • 15 Butterfly Sit-ups

Then, Stretching warm up – Coach led

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

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

4 Rounds of:

  • 7 Strict Handstand Push Ups, Deficit if able, modify as needed
  • 7 Strict Pull-ups, add weight or modify as needed
  • :30 Of Double Unders

15:00 to 18:00 – 2 rounds:

  • 5 Jerk Drives
  • 5 Split Jerks with 3 sec pause in dup and catch

Jerk Drive
~5 Sets of 3 Reps – Every 1:30 – Building

Split Jerk
~5 Sets of 1 Rep – Every 2 minutes – Building

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
~200 Meter Run, 21 TTB, 70 Double Under~200 Meter Run, 14 TTB, 40 Double Under~150 Meter Run, 14 Hanging Knee Raise, 100 Single Under
~200 Meter Run, 18 TTB, 60 Double Under~200 Meter Run, 12 TTB, 35 Double Under~150 Meter Run, 12 Hanging Knee Raise, 80 Single Under
~200 Meter Run, 15 TTB, 50 Double Under~200 Meter Run, 10 TTB, 30 Double Under~150 Meter Run, 10 Hanging Knee Raise, 60 Single Under
~200 Meter Run, 12 TTB, 40 Double Under~200 Meter Run, 8 TTB, 25 Double Under~150 Meter Run, 8 Hanging Knee Raise, 40 Single Under
~200 Meter Run, 9 TTB, 30 Double Under~200 Meter Run, 6 TTB, 20 Double Under~150 Meter Run, 6 Hanging Knee Raise, 20 Single Under
~200 Meter Run, 6 TTB, 20 Double Under~200 Meter Run, 4 TTB, 15 Double Under~150 Meter Run, 4 Hanging Knee Raise, 15 Single Under
~200 Meter Run, 3 TTB, 10 Double Under~200 Meter Run, 2 TTB, 10 Double Under~150 Meter Run, 2 Hanging Knee Raise, 10 Single Under
If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.

ACCESSORY – After Class

ROMWOD

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