CrossFit East Indy: Workout of the Day for Tuesday 5.7.19

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

  • 5 Push up
  • :20 Handstand Hold
  • 5 Box Jump

Then, Stretching warm up – Coach led

GYMNASTICS – 8:00 to 18:00

3 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 or Muscle-ups or CTB

STRENGTH – 20:00 to 45:00

Barbell Warm-up, 2 Rounds:

  • 5 Tall Jerks 45/35/15
  • 5 Pausing Split Jerk – 2 seconds in dip and catch
  • 5 Split Jerk

Split Jerk – Every 2 minutes

  • 3 Sets of 3: Tall Jerk – on the lighterside for positioning & technique, 30% to 40% or less
  • 4 Sets of 2: Pausing Split Jerk – 50%, 55%, 60%, 65%
  • 5 Sets of 1: Split Jerk, Build to a heavy single for the day

*Tall Jerk – Press bar to forehead, then press body underneath the bar aggressively

*Pausing Split Jerk – Two seconds in dip, two seconds in the catch.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
~50 Double-Unders, 10 Jerks 185/125, 12 TTB~30 Double-Unders, 10 Jerks 155/105, 9 TTB~50 Singles or :40 Double-Unders, 10 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 8 Jerks, 12 TTB~30 Double-Unders, 8 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 8 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 6 Jerks, 12 TTB~30 Double-Unders, 6 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 6 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 4 Jerks, 12 TTB~30 Double-Unders, 4 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 4 Jerks 115/85 or less, 9 Hanging knee raise
~50 Double-Unders, 2 Jerks, 12 TTB~30 Double-Unders, 2 Jerks, 9 TTB~50 Singles or :40 Double-Unders, 2 Jerks 115/85 or less, 9 Hanging knee raise
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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