CrossFit East Indy: Workout of the Day for Thursday 5.2.19

CrossFit East Indy Community News –

  • 5.30.19 to 6.2.19 – Granite Games Championship – Minnesota – Aaron, Riley, 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 & 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

GYMNASTICS – 10:00 to 20:00

Movement skill work of your choice OR Handstand Walk Progression

Handstand Walk Progression

~Kick up on wall
~Toes on wall handstand
~Nose and toes to Wall
~Nose and toes to wall moving down the wall
~Nose and toes to wall into free standing handstand
~Free standing handstand hold in square
~Handstand Walk
~Handstand Walk around obstacles and over plates

STRENGTH/OLY – 20:00 to 54:00

20:00 to 23:00 – Barbell Warm-up

  • 5 Overhead Squat
  • 5 Muscle Snatch
  • 5 Power Snatch from above knee
  • 5 Snatch Grip Push jerk from behing neck
  • 5 High Hang Squat Snatch

24:00 to 54:00 – Snatch

  • 24:00 – 5 Muscle Snatch at 35%
  • 26:00 – 5 Muscle Snatch at 40%
  • 28:00 – 5 Muscle Snatch at 45%
  • 30:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 45%
  • 32:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 50%
  • 34:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 55%
  • 36:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch at 60%
  • 38:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch at 60%
  • 40:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 42:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
  • 44:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 46:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
  • 48:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 50:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
  • 52:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
  • 54:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building

CONDITIONING –

Do a Conditioning workout you missed earlier in the week OR Max Cal in 5 minutes on Ski/Bike/ or Row.

ACCESSORY – After Class

~ROMWOD


Leave a Reply

Your email address will not be published. Required fields are marked *