CrossFit East Indy: Workout of the Day for Monday 5.13.19

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

3-4 Rounds of:
~5 Strict Toes to Bar + 5 Kipping Toes to Bar – add weight via wall ball if able
~8 Back Rack Reverse Lunge + 8 Alt. 1 leg Squats(modify or add weight as desired)

STRENGTH – 20:00 to 35:00

Back Squat

  • 0:00 – 1 Tempo Back Squat at 58%
  • 1:00 – 1 Tempo Back Squat at 60%
  • 2:00 – 1 Tempo Back Squat at 62%
  • 3:00 – 1 Tempo Back Squat at 64%
  • 4:00 – 1 Tempo Back Squat at 66%
  • 5:00 – 1 Tempo Back Squat at 68%
  • 6:00 – 1 Tempo Back Squat at 70%

*7 seconds down, 3 second pause in bottom, stand.

Squat Therapy – 2 sets of :30 to :60 of Back Squat Hold at 135/95 or less

*Find the beast active position and hold an active position under load

CONDITIONING  – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
~21 Front Squats~21 Front Squats~15 Front Squats
~21 KB Swings~21 KB Swings~15 KB Swings
~21 Lateral Burpees~21 Lateral Burpees~15 Lateral Burpees
~15 Front Squats~15 Front Squats~12 Front Squats
~15 KB Swings~15 KB Swings~12 KB Swings
~15 Lateral Burpees~15 Lateral Burpees~12 Lateral Burpees
~9 Front Squats~9 Front Squats~9 Front Squats
~9 KB Swings~9 KB Swings~9 KB Swings
~9 Lateral Burpees~9 Lateral Burpees~9 Lateral Burpees
Rx Barbell – 165/115Rx Barbell – 135/95Rx Barbell – 115/85 or less
Rx Kettlebell – 70/53Rx Kettlebell – 53/35Rx Kettlebell – 35/26 or less
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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