CrossFit East Indy: Workout of the Day for Monday 4.22.19

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 20:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds:3 Rounds:3 Rounds:
~50% of Max Ring Muscle-ups, or Bar Muscle -Ups, or MU/BMU Skill work~50% of Max Chest to Bar or CTB Skill Work~50% of Max Pull-ups or Pull-up Skill Work
~50′ DB Overhead Lunge – changing each 25′~50′ DB Overhead Lunge – changing each 25′~50′ DB Overhead Lunge – changing each 25′

STRENGTH – 25:00 to 37:00

Pausing Back Squat
Every 2 minutes for 6 sets:
~2 Pausing Back Squats with a 3 second pause at the bottom of each rep
~30 Double Unders or max DU in :30

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

CONDITIONING  – 42:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds, each round for time:3 Rounds, each round for time:
~Row 500 meters~Row 400 meters
~Run 400 Meters~Run 300 Meters
*Rest 3 minutes between rounds*Rest 3 minutes between rounds

ACCESSORY – After Class

  • ROMWOD

Leave a Reply

Your email address will not be published. Required fields are marked *