CrossFit East Indy: Workout of the Day for Wednesday 5.1.19

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

  • 3 minute Ski/Row/Bike

Then, Stretching warm up – Coach led

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

GYMNASTICS – 8:00 to 20:00

2-3 Rounds of:

~12 Barbell Good Mornings, Building
~24 GHD Sit-Ups/V-ups/Sit-ups
~:60 Accumulated L-Sit

STRENGTH – 20:00 to 40:00

5 Rounds:
~5 Deadlifts, all working sets at 70%+ of 1 RM 
~8 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:
1,000 Meter Row1,000 Meter Row750 Meter Row
Directly into:Directly into:Directly into:
~30 Alt. DB Snatch 70/50~30 Alt. DB Snatch 50/35~24 Alt. DB Snatch 35/25 or less
~20 Box Jump Overs 30/24~20 Box Jump Overs 24/20~16 Box Jump Overs 20/16 or less
~20 Alt. DB Snatch~20 Alt. DB Snatch~16 Alt. DB Snatch
~15 Box Jump Overs~15 Box Jump Overs~12 Box Jump Overs
~10 Alt. DB Snatch~10 Alt. DB Snatch~8 Alt. DB Snatch
~10 Box Jump Overs~10 Box Jump Overs~8 Box Jump Overs
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 –

Not for Time: with partner, 1-2 rounds

  • First 200 Meters – Sled Pull (facing away) partner 1
  • Second 200 Meters – Sled Pull (facing away) partner 2
  • Third 200 Meters – Sled Drag (facing sled) partner 1
  • Fourth 200 Meters – Sled Drag (facing sled) partner 2

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