CrossFit East Indy: Workout of the Day for Wednesday 4.24.18

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

  • :30 Bike/Row/Ski
  • 10 Push-ups
  • 10 Good Mornings

Then, Stretching warm up – Coach led

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

STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00

4 Sets:
~7 Romanian Deadlifts, all working sets at 70%+ of 1 RM
~7 Deadlifts, all working sets at 70%+ of 1 RM
~7 Bench Press, all working sets at 70%+ of 1 RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
15-12-9:15-12-9:15-12-9:
~Power Snatch 115/85~Power Snatch 95/65~Power Snatch 75/55
~Box Jump Overs 30/24~Box Jump Overs 24/20~Box Jump Overs 20/16 or less
… Directly into…… Directly into…… Directly into…
15-12-9:15-12-9:15-12-9:
~Overhead Squats 115/85~Overhead Squats 95/65~Overhead Squats 75/55
~Box Jump Over 30/24~Box Jump Over 24/20~Box Jump Over 20/16 or less
If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.If you do not complete by the 15:00, your score is 15:00 plus the uncompleted reps.

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