CrossFit East Indy: Workout of the Day for Thursday 5.2.19

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 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: Workout of the Day for Wednesday 5.1.19

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

  • 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

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
1,000 Meter Row1,000 Meter Row750 Meter Row
Directly into:Directly into:Directly into:
~30 Alt. DB Snatch 70/50~30 Alt. DB Snatch 50/35~24 Alt. DB Snatch 35/25 or less
~20 Box Jump Overs 30/24~20 Box Jump Overs 24/20~16 Box Jump Overs 20/16 or less
~20 Alt. DB Snatch~20 Alt. DB Snatch~16 Alt. DB Snatch
~15 Box Jump Overs~15 Box Jump Overs~12 Box Jump Overs
~10 Alt. DB Snatch~10 Alt. DB Snatch~8 Alt. DB Snatch
~10 Box Jump Overs~10 Box Jump Overs~8 Box Jump Overs
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 –

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: Workout of the Day for Tuesday 4.30.19

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

  • 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

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time:For Time:For Time:
200 Meter Run, 2 Power Cleans + Jerks200 Meter Run, 2 Power Cleans + Jerks150 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks200 Meter Run, 4 Power Cleans + Jerks150 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks200 Meter Run, 6 Power Cleans + Jerks150 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks200 Meter Run, 8 Power Cleans + Jerks150 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks200 Meter Run, 10 Power Cleans + Jerks150 Meter Run, 10 Power Cleans + Jerks
*RX+ – 185/135Rx – 155/105Rx – 115/85 or less
*Based on weather, sub 250 meter Row for the run*Based on weather, sub 250 meter Row for the run*Based on weather, sub 200 meter Row for the run
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

CrossFit East Indy: Workout of the Day for Monday 4.29.19

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

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~50 Double-Unders~30 Double-Unders~:30 of Double-Unders
~20 Burpees to bar 6 inch above reach~15 Burpees to bar 6 inch above reach~10 Burpees to bar 6 inch above reach
~50 Double-Unders~30 Double-Unders~:30 of Double-Unders
~20 Weighted Sit-Ups 20#~20 Sit-Ups 15#~15 Sit-Ups 10# or less
*Rest 1 minute between rounds*Rest 1 minute between rounds*Rest 1 minute between rounds
*Complete 3 rounds*Complete 3 rounds*Complete 3 rounds

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 4.27.19

10:00 to 25:00
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 15AMRAP 15AMRAP 15
~15/12 Row Cal~15/12 Row Cal~12/9 Row Cal
~10 Wall-Ball 30/20~10 Wall-Ball 20/14~8 Wall-Ball 14/10 or less
~5 Deadlifts 275/185~5 Deadlifts 225/155~4 Deadlifts 185/125 or less
*Partners alternate rounds*Partners alternate rounds*Partners alternate rounds
30:00 to 42:00
~Work up to a heavy single Squat Clean~Work up to a heavy single Squat Clean~Work up to a heavy single Squat Clean
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
48:00 to 60:00
3 Rounds of:3 Rounds of:3 Rounds of:
~Max toes to Bar~Max toes to Bar~Max Butterfly sit ups
~Max box jump overs 30/24~Max box jump overs 24/20~Max box jump overs 20/16 or less
~Max Kettlebell Swing 70/53~Max Kettlebell Swing 53/35~Max Kettlebell Swing 35/26
~Max synchro Burpees to bar 6 inch above reach~Max synchro Burpees to bar 6 inch above reach~Max Burpees to bar 6 inch above reach

CrossFit East Indy: Workout of the Day for Friday 4.26.19

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

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:
~Run 400 meter~Run 200 meter
~25 Pull-ups~25 Pull-ups
~50 Push-ups~50 Push-ups
~75 Air Squats~75 Air Squats
~Run 800 meter~Run 400 meter
~25 Pull-ups~25 Pull-ups
~50 Push-ups~50 Push-ups
~75 Air Squats~75 Air Squats
~Run 400 meter~Run 200 meter
*Partition the pull-ups, Push-ups, and Air Squats as needed.  I.E. 3/6/9, 5/10/15, 5/5/5/15, 25/50/75 etc.*Partition the pull-ups, Push-ups, and Air Squats as needed.  Perform Jumping pull ups or Ring Rows or other modified pull-ups, box or axle bar push-ups.
*25 minute cap*25 minute cap

CrossFit East Indy: Workout of the Day for Thursday 4.25.19

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

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2
~Max Cal Ski in 7 minutes
~Max Cal Row in 7 minutes
~Max Cal Bike in 7 minutes
*Alternate as desired

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 4.24.18

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

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:For time:
15-12-9:15-12-9:15-12-9:
~Power Snatch 115/85~Power Snatch 95/65~Power Snatch 75/55
~Box Jump Overs 30/24~Box Jump Overs 24/20~Box Jump Overs 20/16 or less
… Directly into…… Directly into…… Directly into…
15-12-9:15-12-9:15-12-9:
~Overhead Squats 115/85~Overhead Squats 95/65~Overhead Squats 75/55
~Box Jump Over 30/24~Box Jump Over 24/20~Box Jump Over 20/16 or less
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.

CrossFit East Indy: Workout of the Day for Tuesday 4.23.19

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

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~3 Power Cleans 165/115~3 Power Cleans 135/95~3 Power Cleans 115/85
~6 Lateral Burpees~6 Lateral Burpees~6 Lateral Burpees
~12 ABMAT Sit-ups~12 ABMAT Sit-ups~12 ABMAT Sit-ups
*Complete 4 Rounds.  1 Minute Rest between Rounds*Complete 4 Rounds.  1 Minute Rest between Rounds*Complete 4 Rounds.  1 Minute Rest between Rounds
*Power Cleans Touch and Go*Power Cleans Touch and Go*Power Cleans Touch and Go

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 4.22.19

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
  • 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 20:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds:3 Rounds:3 Rounds:
~50% of Max Ring Muscle-ups, or Bar Muscle -Ups, or MU/BMU Skill work~50% of Max Chest to Bar or CTB Skill Work~50% of Max Pull-ups or Pull-up Skill Work
~50′ DB Overhead Lunge – changing each 25′~50′ DB Overhead Lunge – changing each 25′~50′ DB Overhead Lunge – changing each 25′

STRENGTH – 25:00 to 37:00

Pausing Back Squat
Every 2 minutes for 6 sets:
~2 Pausing Back Squats with a 3 second pause at the bottom of each rep
~30 Double Unders or max DU in :30

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

CONDITIONING  – 42:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds, each round for time:3 Rounds, each round for time:
~Row 500 meters~Row 400 meters
~Run 400 Meters~Run 300 Meters
*Rest 3 minutes between rounds*Rest 3 minutes between rounds

ACCESSORY – After Class

  • ROMWOD