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
STRENGTH – 10:00 to 30:00
Split Jerk – Every 2 minutes
- 3 Sets of 3: Jerk Drive – 65%, 75%, 85%
- 4 Sets of 2: Pausing Push Jerk – Two seconds in dip, two seconds in the catch.
- 5 Sets of 1: Push Jerk, Build to a heavy single for the day
CONDITIONING – 35:00 to 60:00
| Level 3 Athletes(RX+) | Level 2 Athletes(RX) | Level 1 Athletes(Scaled) |
| AMRAP 25 | AMRAP 25 | AMRAP 25 |
| ~Run 200 Meters | ~Run 200 Meters | ~Run 200 Meters |
| 2 rounds of: | 2 rounds of: | 2 rounds of: |
| ~4 Bar Muscle-ups | ~8 Pull-ups | ~5 Pull-ups or mod |
| ~20 Push Ups | ~16 Push Ups | ~10 Push Ups or mod |
| ~16 Pistols | ~24 Air Squats | ~15 Air Squats |
| ~Run 400 Meters | ~Run 400 Meters | ~Run 300 Meters |
| 2 Rouunds of: | 2 Rouunds of: | 2 Rouunds of: |
| ~4 Bar Muscle-ups | ~8 Pull-ups | ~5 Pull-ups or mod |
| ~20 Push Ups | ~16 Push Ups | ~10 Push Ups or mod |
| ~16 Pistols | ~24 Air Squats | ~15 Air Squats |
| ~Run 600 Meters | ~Run 600 Meters | ~Run 400 Meters |
| 2 Rouunds of: | 2 Rouunds of: | 2 Rouunds of: |
| ~4 Bar Muscle-ups | ~8 Pull-ups | ~5 Pull-ups or mod |
| ~20 Push Ups | ~16 Push Ups | ~10 Push Ups or mod |
| ~16 Pistols | ~24 Air Squats | ~15 Air Squats |
| ~Run 800 Meters | ~Run 800 Meters | ~Run 500 Meters |
| 2 Rouunds of: | 2 Rouunds of: | 2 Rouunds of: |
| ~4 Bar Muscle-ups | ~8 Pull-ups | ~5 Pull-ups or mod |
| ~20 Push Ups | ~16 Push Ups | ~10 Push Ups or mod |
| ~16 Pistols | ~24 Air Squats | ~15 Air Squats |
| ~Run 1000 Meters | ~Run 1000 Meters | ~Run 600 Meters |
| 2 Rouunds of: | 2 Rouunds of: | 2 Rouunds of: |
| ~4 Bar Muscle-ups | ~8 Pull-ups | ~5 Pull-ups or mod |
| ~20 Push Ups | ~16 Push Ups | ~10 Push Ups or mod |
| ~16 Pistols | ~24 Air Squats | ~15 Air Squats |
| ~Run 1200 Meters | ~Run 1200 Meters | ~Run 700 Meters |
| 2 Rouunds of: | 2 Rouunds of: | 2 Rouunds of: |
| ~4 Bar Muscle-ups | ~8 Pull-ups | ~5 Pull-ups or mod |
| ~20 Push Ups | ~16 Push Ups | ~10 Push Ups or mod |
| ~16 Pistols | ~24 Air Squats | ~15 Air Squats |
| *Can Sub Row for Run | *Can sub row for Run | *Can sub row fro run |
