CrossFit East Indy: Workout of the Day for Wednesday 5.15.19

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

AMRAP 4

  • 10 Good Mornings 45/35 /15
  • 10 Push-ups
  • 10 Overhead Squats 45/35/15
  • 10 Cal on Bike/ski/row

Then, Stretching warm up – Coach led

STRENGTH – 10:00 to 40:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
IndividualTeams of 3Teams of 3
For Time:AMRAP 7 – Max Overhead SquatsAMRAP 7 – Max Overhead Squats
~21 Overhead Squats (135/95)~First 50 Reps – 115/85~First 50 Reps – 75/55 or less
~21 Bench Press (175/115)~Second 50 Reps – 135/95~Second 50 Reps – 95/65 or less
~21 Deadlifts (245/165)~Time Remaining – 155/105~Time Remaining – 115/85 or less
~15 Overhead Squats (175/115)*Rest 3:00**Rest 3:00*
~15 Bench Press (205/125)AMRAP 7 – Max Bench PressesAMRAP 7 – Max Bench Presses
~15 Deadlifts (295/185)~First 50 Reps – 135/95~First 50 Reps – 75/55 or less
~9 Overhead Squats (205/145)~Second 50 Reps – 155/105~Second 50 Reps – 135/95 or less
~9 Bench Press (225/145)~Time Remaining – 185/125~Time Remaining – 155/105 or less
~9 Deadlifts (345/225)*Rest 3:00**Rest 3:00*
AMRAP 7 – Max DeadliftsAMRAP 7 – Max Deadlifts
~First 50 Reps – 185/135~First 50 Reps – 155/105 or less
~Second 50 Reps – 225/155~Second 50 Reps – 185/135 or less
~Time Remaining – 275/185~Time Remaining – 225/155 or less
*Score is max reps per round*Score is max reps per round
Individual versionIndividual version
For time:For time:
~21 OHS 95/65~21 OHS 75/55 or less
~21 Bench Press 135/95~21 Bench Press 115/85 or less
~21 Deadlift 185/135~21 Deadlift 155/105 or less
~15 OHS 135/95~15 OHS 95/65 or less
~15 BP 155/105~15 BP 135/95 or less
~15 DL 255/165~15 DL 185/125 or less
~9 OHS 185/125~9 OHS 115/85 or less
~9 BP 185/125~9 BP 155/105 or less
~9 DL 305/185~9 DL 225/155 or less

CONDITIONING – 45:00 to 60:00

L3/L2/L1
Team of 3
AMRAP 15
~Max Cal Ski or Bike

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