CrossFit East Indy: Workout of the Day for Tuesday 4.30.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Riley, Aaron F., Jerry
  • 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 Hang Power Clean 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 18:00

3-4 Rounds of:

  • 5 Strict Handstand Push Ups + 5 Kipping HSPU, Deficit if able, modify as needed
  • 5 Strict Pull-ups + 5 Kipping or Butterfly Pull-ups, CTB if able, modify as needed

STRENGTH – 20:00 to 40:00

Barbell Warm-up, 2 Rounds:

  • 5 Stirct Press in Split 45/35/15
  • 5 Jerk Balance 45/35/15
  • 5 Pausing Split Jerk – 2 seconds in dip and catch

Split Jerk – Every 2 minutes

  • 3 Sets of 3: Strict Press in Split, on the lighterside for positioning & technique, 25-40%
  • 3 Sets of 3: Jerk Balance, on the lighterside for positioning & technique, 25-40%
  • 5 Sets of 2: Split Jerk, start at 70% of 1 RM and Build to a heavy double for the day

*Press in Split – Step out to receiving position and perform 3 strict press

*Jerk Balance – Start in ‘half split’, Dip, drive, send the bar overhead, and land in ‘full split’

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
200 Meter Run, 2 Power Cleans + Jerks200 Meter Run, 2 Power Cleans + Jerks150 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks200 Meter Run, 4 Power Cleans + Jerks150 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks200 Meter Run, 6 Power Cleans + Jerks150 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks200 Meter Run, 8 Power Cleans + Jerks150 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks200 Meter Run, 10 Power Cleans + Jerks150 Meter Run, 10 Power Cleans + Jerks
*RX+ – 185/135Rx – 155/105Rx – 115/85 or less
*Based on weather, sub 250 meter Row for the run*Based on weather, sub 250 meter Row for the run*Based on weather, sub 200 meter Row for the run
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.

ACCESSORY – After Class

ROMWOD

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