CrossFit East Indy: Workout of the Day for Monday 4.29.19

CrossFit East Indy Community News –

  • !
  • 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 35:00

3 sets:

  • 14 Back Rack Reverse Lunge(7 each side) at 40% 1 RM Back Squat
  • 10 Strict Ring Dips
  • 12 Barbell Rows
  • 18 Weighted Glute Bridge
  • 200 Meter Double Dumbbell Carry – 50m with one DB overhead and one in front rack, 50m same as first but change sides, 3rd – 50 meters farmers carry, 4th, both in front rack

STRENGTH – 35:00 to 45:00

Back Squat

  • 0:00 – 4 reps at 72%
  • 2:00 – 2 reps at 78%
  • 4:00 – 4 @ 72%
  • 6:00 – 2 @82%
  • 8:00 – 4 @ 72%
  • 10:00 – 2 @ 86%

CONDITIONING  – 50:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~50 Double-Unders~30 Double-Unders~:30 of Double-Unders
~20 Burpees to bar 6 inch above reach~15 Burpees to bar 6 inch above reach~10 Burpees to bar 6 inch above reach
~50 Double-Unders~30 Double-Unders~:30 of Double-Unders
~20 Weighted Sit-Ups 20#~20 Sit-Ups 15#~15 Sit-Ups 10# or less
*Rest 1 minute between rounds*Rest 1 minute between rounds*Rest 1 minute between rounds
*Complete 3 rounds*Complete 3 rounds*Complete 3 rounds

ACCESSORY – After Class

  • ROMWOD

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