CrossFit East Indy: Workout of the Day for Monday 5.6.19

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
  • 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 16:00

Alternating Tabata (:20s/:10s) x 8:
~AbMat Sit-Ups
~Hollow Rocks

STRENGTH – 20:00 to 40:00

Back Squat – Every 2 minutes:

  • 0:00 – 4 reps at 75%
  • 2:00 – 2 reps at 81%
  • 4:00 – 4 @ 75%
  • 6:00 – 2 @85%
  • 8:00 – 4 @ 75%
  • 10:00 – 2 @ 89%

*Goal is to improve from last week.

Lunge – Goal is to improve from last week.

  • 14 Back Rack Reverse Lunge(7 each side) at 40% 1 RM Back Squat

CONDITIONING  – 50:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
~Run 600~Run 400~Run 200
~15 Hang Power Cleans 165/115~15 Hang Power Cleans 135/95~12 Hang Power Cleans 115/85 or less
~15 Lateral Burpees~15 Lateral Burpees~12 Lateral Burpees
~Run 400~Run 300~Run 200
~12 Hang Power Cleans 165/115~12 Hang Power Cleans 135/95~9 Hang Power Cleans 115/85 or less
~12 Lateral Burpees~12 Lateral Burpees~9 Lateral Burpees
~Run 200~Run 200~Run 200
~9 Hang Power Cleans 165/115~9 Hang Power Cleans 135/95~6 Hang Power Cleans 115/85 or less
~9 Lateral Burpees~9 Lateral Burpees~6 Lateral Burpees
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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