CrossFit East Indy: Workout of the Day for Thursday 4.25.19

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

AMRAP 4

  • 5 Broad jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

STRENGTH – 10:00 to 40:00

10:00 to 15:00 – Barbell Warm-up – 2 rounds:

  • 5 Overhead Squats
  • 5 Snatch Grip Push Press from behind the neck
  • 5 Romanin Deadlift
  • 5 Hang Squat Snatch From Above the Knee
  • 5 Hang Squat Snatch from Below the knee

15:00 to 20:00 – Snatch Primer – Sotts Press

3 sets at a light load:

  • 3 Snatch Grip Sotts Press + 3 Overhead Squats, 20% – 35% of 1RM Snatch

20:00 to 30:00 – Snatch Complex – Every 2 minutes.

5 sets of:

  • 1 Snatch Grip Deadlift with a 2 second pause Below the Knee +1 Hang Squat Snatch from Below the Knee + 1 Overhead Squat. Set 1 at 45%, Set 2 at 50%, Set 3, 4, 5 at 55%+

*This is the 2nd week of the above complex. Aim is to increase load from last week.

30:00 to 40:00 – Every 1:30 for 7 sets:

  • 1 Hang Squat from Above the Knee + 1 Hang Squat Snatch from Below the Knee. Entire complex is intended to be completed unbroken unless a limitation is there. Set 1 at 60%, Set 2 at 65%, Set 3 at 70%, Set 4 at 75%, Set 5, 6, and 7 Build to a heavy complex for the day.

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2
~Max Cal Ski in 7 minutes
~Max Cal Row in 7 minutes
~Max Cal Bike in 7 minutes
*Alternate as desired

ACCESSORY – After Class

~ROMWOD

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