CrossFit East Indy: Workout of the Day for Friday 4.19.19

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 & Activation – 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 10:00

0:00 to 04:00

Then, Stretching warm up – Coach led

SKILL/GYMNASTICS – 8:00 to 15:00

Handstand Walk Progression

~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

Push Press – Every 2 minutes
~4 Sets of 6 Repetitions, 76%, 85%, 80%, 83% of estimated 1RM Push Press

*This is last week of this rep scheme. Adding 3% from last week.

Tempo Front Squat
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

*Set 1 – 50% of estimated 1RM Front Squat. Set 2 at 55%, Set 3 at 60%, Set 4, 5, and 6 at 60-65%. Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 20AMRAP 20
~Run 400 meters or Row 500~Run 200 meters or Row 250
~Then 25 Pull-ups, 50 Push-ups, 75 Air Squats~Then 15 Pull-ups, 30 Push-ups, 45 Air Squats
*Partition the pull-ups, Push-ups, and Air Squats as needed.  I.E. 3/6/9, 5/10/15, 5/5/5/15, 25/50/75 etc.*Partition the pull-ups, Push-ups, and Air Squats as needed.  Perform Jumping pull ups or Ring Rows or other modified pull-ups, box or axle bar push-ups.

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