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

SKILL/GYMNASTICS – 8:00 to 16:00

8 rounds, :20 on, :10 off,

• Hollow Rock
• Handstand Hold

STRENGTH – 20:00 to 30:00

Push Press – Every 2 minutes
~5 Sets of 2 Repetitions, starting at 80% of estimated 1RM Push Press and building

CONDITIONING – 30:00 to 60:00

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 20:00

Movement skill work of your choice OR Handstand Walk Progression

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 – 20:00 to 54:00

20:00 to 23:00 – Barbell Warm-up

• 5 Overhead Squat
• 5 Muscle Snatch
• 5 Power Snatch from above knee
• 5 Snatch Grip Push jerk from behing neck
• 5 High Hang Squat Snatch

24:00 to 54:00 – Snatch

• 24:00 – 5 Muscle Snatch at 35%
• 26:00 – 5 Muscle Snatch at 40%
• 28:00 – 5 Muscle Snatch at 45%
• 30:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 45%
• 32:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 50%
• 34:00 – 1 Power Snatch + 2 Snatch Grip Push Jerk behind neck + 3 Overhead Sqt at 55%
• 36:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch at 60%
• 38:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch at 60%
• 40:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
• 42:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
• 44:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
• 46:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
• 48:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
• 50:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building
• 52:00 – 1 High Hang Pwr Snatch + 1 Pwr Snatch Above the Knee + 1 Pwr Snatch, Building
• 54:00 – 1 High Hang Sqt Snatch + 1 Sqt Snatch Above the Knee + 1 Sqt Snatch, Building

CONDITIONING –

Do a Conditioning workout you missed earlier in the week OR Max Cal in 5 minutes on Ski/Bike/ or Row.

ACCESSORY – After Class

~ROMWOD

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

• 3 minute Ski/Row/Bike

Then, Stretching warm up – Coach led

• Coach led Warm-up – General Stretching Warm-up

GYMNASTICS – 8:00 to 20:00

2-3 Rounds of:

~12 Barbell Good Mornings, Building
~24 GHD Sit-Ups/V-ups/Sit-ups
~:60 Accumulated L-Sit

STRENGTH – 20:00 to 40:00

5 Rounds:
~5 Deadlifts, all working sets at 70%+ of 1 RM 
~8 Bench Press, all working sets at 70%+ of 1 RM

CONDITIONING – 45:00 to 60:00

ACCESSORY –

Not for Time: with partner, 1-2 rounds

• First 200 Meters – Sled Pull (facing away) partner 1
• Second 200 Meters – Sled Pull (facing away) partner 2
• Third 200 Meters – Sled Drag (facing sled) partner 1
• Fourth 200 Meters – Sled Drag (facing sled) partner 2

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

• 7 Hang Power Clean 45/35/15
• 7 Push Press 45/35/15
• 7 Butterfly Sit-ups

Then, Stretching warm up – Coach led

• Coach led Warm-up – General Stretching Warm-up

GYMNASTICS – 8:00 to 18:00

3-4 Rounds of:

• 5 Strict Handstand Push Ups + 5 Kipping HSPU, Deficit if able, modify as needed
• 5 Strict Pull-ups + 5 Kipping or Butterfly Pull-ups, CTB if able, modify as needed

STRENGTH – 20:00 to 40:00

Barbell Warm-up, 2 Rounds:

• 5 Stirct Press in Split 45/35/15
• 5 Jerk Balance 45/35/15
• 5 Pausing Split Jerk – 2 seconds in dip and catch

Split Jerk – Every 2 minutes

• 3 Sets of 3: Strict Press in Split, on the lighterside for positioning & technique, 25-40%
• 3 Sets of 3: Jerk Balance, on the lighterside for positioning & technique, 25-40%
• 5 Sets of 2: Split Jerk, start at 70% of 1 RM and Build to a heavy double for the day

*Press in Split – Step out to receiving position and perform 3 strict press

*Jerk Balance – Start in ‘half split’, Dip, drive, send the bar overhead, and land in ‘full split’

CONDITIONING – 45:00 to 60:00

ACCESSORY – After Class

ROMWOD

CrossFit East Indy Community News –

• !
• 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
• 6.22.19 – Strength In Our Streets
• 7.13.19 – Sweat Angels
• CrossFit Open – October 2019
• Please let me know if you are involved in any other events or have news to share

MOBILITY – On your own before class

• 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

0:00 to 03:00

AMRAP 3

• 7 Push ups
• 7 Air Squat
• 7 Pull up or ring row

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 35:00

3 sets:

• 14 Back Rack Reverse Lunge(7 each side) at 40% 1 RM Back Squat
• 10 Strict Ring Dips
• 12 Barbell Rows
• 18 Weighted Glute Bridge
• 200 Meter Double Dumbbell Carry – 50m with one DB overhead and one in front rack, 50m same as first but change sides, 3rd – 50 meters farmers carry, 4th, both in front rack

STRENGTH – 35:00 to 45:00

Back Squat

• 0:00 – 4 reps at 72%
• 2:00 – 2 reps at 78%
• 4:00 – 4 @ 72%
• 6:00 – 2 @82%
• 8:00 – 4 @ 72%
• 10:00 – 2 @ 86%

CONDITIONING  – 50:00 to 60:00

ACCESSORY – After Class

• ROMWOD

CrossFit East Indy Community News –

• 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
• 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
• 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

SKILL/GYMNASTICS – 8:00 to 15:00

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 – 20:00 to 35:00

Push Press – Every 2 minutes
~5 Sets of 3 Repetitions, 80%, 83%, 86%, 86%+, 86%+ of estimated 1RM Push Press

CONDITIONING – 40:00 to 60:00

CrossFit East Indy Community News –

• 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
• 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
• 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

STRENGTH – 10:00 to 40:00

10:00 to 15:00 – Barbell Warm-up – 2 rounds:

• 5 Overhead Squats
• 5 Snatch Grip Push Press from behind the neck
• 5 Romanin Deadlift
• 5 Hang Squat Snatch From Above the Knee
• 5 Hang Squat Snatch from Below the knee

15:00 to 20:00 – Snatch Primer – Sotts Press

3 sets at a light load:

• 3 Snatch Grip Sotts Press + 3 Overhead Squats, 20% – 35% of 1RM Snatch

20:00 to 30:00 – Snatch Complex – Every 2 minutes.

5 sets of:

• 1 Snatch Grip Deadlift with a 2 second pause Below the Knee +1 Hang Squat Snatch from Below the Knee + 1 Overhead Squat. Set 1 at 45%, Set 2 at 50%, Set 3, 4, 5 at 55%+

*This is the 2nd week of the above complex. Aim is to increase load from last week.

30:00 to 40:00 – Every 1:30 for 7 sets:

• 1 Hang Squat from Above the Knee + 1 Hang Squat Snatch from Below the Knee. Entire complex is intended to be completed unbroken unless a limitation is there. Set 1 at 60%, Set 2 at 65%, Set 3 at 70%, Set 4 at 75%, Set 5, 6, and 7 Build to a heavy complex for the day.

CONDITIONING – 40:00 to 60:00

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy Community News –

• 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
• 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
• 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

• :30 Bike/Row/Ski
• 10 Push-ups
• 10 Good Mornings

Then, Stretching warm up – Coach led

• Coach led Warm-up – General Stretching Warm-up

STRENGTH/SKILL/GYMNASTICS – 10:00 to 40:00

4 Sets:
~7 Romanian Deadlifts, all working sets at 70%+ of 1 RM
~7 Deadlifts, all working sets at 70%+ of 1 RM
~7 Bench Press, all working sets at 70%+ of 1 RM

CONDITIONING – 45:00 to 60:00

CrossFit East Indy Community News –

• 4.10.19 to 4.23.19 – Granite Games Open – In House CFEI
• 5.30.19 to 6.2.19 – Granite Games Championship – St. Cloud Minnesota
• 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

• 7 Barbell Row 45/35/15
• 7 Push Press 45/35/15
• 7 Butterfly Sit-ups

Then, Stretching warm up – Coach led

• Coach led Warm-up – General Stretching Warm-up

GYMNASTICS – 8:00 to 20:00

5 Rounds of:

• 7 Strict Handstand Push Ups, Deficit if able, modify as needed
• 7 Strict Pull-ups, add weight or modify as needed

STRENGTH – 25:00 to 40:00

Barbell Warm-up, 2 Rounds:

• 5 Hang Power Clean from Above the Knee
• 5 Hang Power Clean from Below the Knee
• 5 Pausing Push Jerk – 2 sec in dip and catch

Every 2 minutes for 5 sets:

~3 Power Cleans + 1 Pausing Push Jerk + 2 Push Jerks.

*Set 1 at 65% or 1 RM Clean and Jerk. Set 2 at 70%, Set 3, 4, and 5 Building to a heavy complex for the day.

*Pausing Push Jerk – 2 Second Pause in the Dip and 2 second pause in the catch

CONDITIONING – 45:00 to 60:00

ACCESSORY – After Class

ROMWOD