CrossFit East Indy: Workout of the Day for Friday 5.9.19

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

2-3 Rounds, Not for Time:
~21 GHD Sit-Ups or Abmat Sit-ups
~15 V-ups
~9 Strict Toes to Bar

STRENGTH – 18:00 to 40:00

  • 0:00 – 3 Tall Clean, Building, start with bar
  • 2:00 – 3 Tall Clean, Building
  • 4:00 – 3 Tall Clean, Building
  • 6:00 – 3 Tall Clean, Building
  • 8:00 – 3 Tall Clean, Building
  • 10:00 – 3 Tall Clean, Building
  • 12:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 70%
  • 14:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 70%
  • 16:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75%
  • 18:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75%
  • 20:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75+%
  • 22:00 – 1 Clean Pull/Shrug + 1 Hang Squat Clean Above Knee + 1 Front Squat 75+%

*Tall Clean – Shrug from hang position and drop into your squat. No dipping and driving. Goal is pulling your body underneath the bar. We are looking to train our speed underneath the bar.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
4 Rounds for time:4 Rounds for time:4 Rounds for time:
~Run 600~Run 400~Run 300
~10 Power Cleans 185/125~10 Power Cleans 155/105~10 Power Cleans 115/85 or less
~25 Push-ups~25 Push-ups~25 Push-ups – box or axle bar
*If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.*If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.*If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.

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