CrossFit East Indy: Workout of the Day for Friday 5.17.19

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

  • 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 25AMRAP 25AMRAP 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

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