CrossFit East Indy: Workout of the Day for Wednesday 5.8.19

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

  • 10 Good Mornings
  • 10 Push-ups
  • 10 Cal on Bike/ski/row

Then, Stretching warm up – Coach led

STRENGTH – 10:00 to 32:00

  • Deadlift – 12 minutes to find 8 rep max – Every 2 minutes for 7 sets, Building
  • Bench Press – 12 minutes to find 5 rep max – Every 2 minutes for 7 sets, Building

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 15AMRAP 15AMRAP 15
2, 2, 2 then 4, 4, 4, then 6, 6, 6 etc.2, 2, 2 then 4, 4, 4, then 6, 6, 6 etc.2, 2, 2 then 4, 4, 4, then 6, 6, 6 etc.
~Wall Ball 30/20~Wall Ball 20/14~Wall Ball 14/10 or less
~Bike~Row or Ski~Row or Ski
~Box jump Over 30/24~Box jump Over 24/20~Box jump Over 20/16 or less
*Share reps as desired*Share reps as desired*Share reps as desired
2=6
4=18
6=42
8=66
10 = 96
12=132
14=174
16=222
18=276
20=336
22=402
24=474
26=552

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