CrossFit East Indy: Workout of the Day for Thursday 5.9.19

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 17:00

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 – 17:00 to 37:00

17:00 to 20:00 – Barbell Warm-up

  • 5 Overhead Squat
  • 5 Muscle Snatch
  • 5 Power Snatch from above knee
  • 5 Snatch Grip Push jerk from behind neck

20:00 to 37:00 – Snatch

  • 20:00 – 5 Muscle Snatch at 37%
  • 22:00 – 5 Muscle Snatch at 42%
  • 24:00 – 5 Muscle Snatch at 47%
  • 26:00 – 3 Snatch Grip Push Jerk behind neck + 3 Power Snatch at 50%
  • 28:00 – 3 Snatch Grip Push Jerk behind neck + 3 Power Snatch at 53%
  • 30:00 – 3 Snatch Grip Push Jerk behind neck + 3 Power Snatch at 56%
  • 32:00 – 1 Power Snatch at 62%
  • 33:00 – 1 Power Snatch at 62%
  • 34:00 – 1 Power Snatch at 66%
  • 35:00 – 1 Power Snatch at 66%
  • 36:00 – 1 Power Snatch at 70%
  • 37:00 – 1 Power Snatch at 70%

*All Power Snatch should be singles today

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
5 rounds of:5 rounds of:5 rounds of:
~7 DB Squat Clean Thruster 70’s/50’s~7 DB Squat Clean Thruster 50’s/35’s~7 DB Squat Clean Thruster 35’s/20’s or less
~7 Bar Muscle-ups~12 CTB, *1 Bar Muscle up equal 3 CTB~12 Pull-ups or modified pull-ups

ACCESSORY – After Class

~ROMWOD

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