CrossFit East Indy: Workout of the Day for Thursday 5.16.19

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***

~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 40:00

17:00 to 20:00 – Barbell Warm-up

  • 5 Overhead Squat
  • 5 Muscle Snatch
  • 5 Power Snatch from above knee
  • 5 Power Snatch From Below the Knee
  • 5 Squat Snatch from Below the Knee

20:00 to 40:00 – Snatch

  • 0:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 1:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 2:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 3:00 – Power Snatch from Below the Knee, Above the Knee, and High Hang
  • 4:00 – Rest
  • 5:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 6:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 7:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 8:00 – Squat Snatch from Below the Knee, Above the Knee, and High Hang
  • 9:00 – Rest
  • 10:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 12:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 14:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 16:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 18:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee
  • 20:00 – 1 Snatch Pull + 1 Squat Snatch from Below the Knee

*Start light and build in weight every set

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 rounds for time of: 3 rounds for time of: 3 rounds for time of:
~400m Run ~400m Run ~300m Run
~20 Alt. DB Snatch 70/50~20 Alt. DB Snatch 50/35~20 Alt. DB Snatch 35/25 or less
~16 Toes to Bar~12 Toes to Bar~12 Hanging Knee Raise
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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