CrossFit East Indy: Workout of the Day for Tuesday 4.23.19

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

AMRAP 4

  • 7 Barbell Row 45/35/15
  • 7 Push Press 45/35/15
  • 7 Butterfly Sit-ups

Then, Stretching warm up – Coach led

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

GYMNASTICS – 8:00 to 20:00

5 Rounds of:

  • 7 Strict Handstand Push Ups, Deficit if able, modify as needed
  • 7 Strict Pull-ups, add weight or modify as needed

STRENGTH – 25:00 to 40:00

Barbell Warm-up, 2 Rounds:

  • 5 Hang Power Clean from Above the Knee
  • 5 Hang Power Clean from Below the Knee
  • 5 Pausing Push Jerk – 2 sec in dip and catch

Every 2 minutes for 5 sets:

~3 Power Cleans + 1 Pausing Push Jerk + 2 Push Jerks.

*Set 1 at 65% or 1 RM Clean and Jerk. Set 2 at 70%, Set 3, 4, and 5 Building to a heavy complex for the day.

*Pausing Push Jerk – 2 Second Pause in the Dip and 2 second pause in the catch

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~3 Power Cleans 165/115~3 Power Cleans 135/95~3 Power Cleans 115/85
~6 Lateral Burpees~6 Lateral Burpees~6 Lateral Burpees
~12 ABMAT Sit-ups~12 ABMAT Sit-ups~12 ABMAT Sit-ups
*Complete 4 Rounds.  1 Minute Rest between Rounds*Complete 4 Rounds.  1 Minute Rest between Rounds*Complete 4 Rounds.  1 Minute Rest between Rounds
*Power Cleans Touch and Go*Power Cleans Touch and Go*Power Cleans Touch and Go

ACCESSORY – After Class

ROMWOD

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