CrossFit East Indy: Workout of the Day for Friday 5.3.19

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 & 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 8:00

AMRAP 3

  • 10 Banded Pull Aparts
  • 50′ Side Shuffle
  • 10 Push-ups
  • 50′ Side shuffle

Then, Stretching warm up – Coach led

SKILL/GYMNASTICS – 8:00 to 16:00

8 rounds, :20 on, :10 off,

  • Hollow Rock
  • Handstand Hold

STRENGTH – 20:00 to 30:00

Push Press – Every 2 minutes
~5 Sets of 2 Repetitions, starting at 80% of estimated 1RM Push Press and building

CONDITIONING – 30:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
For time:For time:For time:
~Run 800 meters~Run 600 meters~Run 400 meters
~75 CTB~75 Pull Ups~50 Pull Ups – modified
~125 Push Ups~125 Push Ups~75 Push Ups – modifeid
~100 Pistols – non synchro~100 Syncro Air Squats~125 Air Squats – non synchro
~Run 1000 meters~Run 800 meters~Run 600 meters
~75 CTB~75 Pull Ups~50 Pull Ups – modified
~125 Push Ups~125 Push Ups~75 Push Ups – modifeid
~100 Pistols – non synchro~100 Syncro Air Squats~125 Air Squats – non synchro
~Run 800 meters~Run 600 meters~Run 400 meters
*Partners partition & share reps as they see fit.*Partners partition & share reps as they see fit.*Partners partition & share reps as they see fit.
*Run is together.  Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run.*Run is together.  Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run.*Run is together.  Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run.
*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps.*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps.*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps.

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