CrossFit East Indy: Workout of the Day for Tuesday 5.14.19

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

Then, Stretching warm up – Coach led

SKILL/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, Butterfly, Pull-ups, CTB or Muscle-ups

STRENGTH – 20:00 to 40:00

Power Clean Technique – 3-Pause Power Clean

6 sets of 2: Each pause lasts 2 seconds.
~Pause #1 – Knee Level
~Pause #2 – Jumping Position(mid to upper quad)
~Pause #3 – Receiving Position(the catch)

*Set 1 at 60%, Set 2 at 65%, Set 3, 4, 5, and 6 – Build to a heavy.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Buy in 50/35 Cal BikeBuy in 50/35 Cal Row or SkiBuy in 40/30 Cal Row or Ski
3 Rounds:3 Rounds:3 Rounds:
~15 Power Cleans 135/95~15 Power Cleans 115/85~15 Power Cleans 95/65 or less
~5 Strict + 10 Kipping HSPU~15 Kipping HSPU~15 Kipping HSPU – modified
Directly into 2 Rounds:Directly into 2 Rounds:Directly into 2 Rounds:
~20 Box Jump Overs 30/24~20 Box Jump Overs 24/20~14 Box Jump Overs 20/16 or less
~75 Double-Unders~50 Double-Unders~75 Single Unders or :45 of DU
*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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