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
Level 3 Athletes(RX+) | Level 2 Athletes(RX) | Level 1 Athletes(Scaled) |
Teams of 2 | Teams of 2 | Teams of 2 |
For time: | For time: | For time: |
~Run 800 meters | ~Run 600 meters | ~Run 400 meters |
~75 CTB | ~75 Pull Ups | ~50 Pull Ups – modified |
~125 Push Ups | ~125 Push Ups | ~75 Push Ups – modifeid |
~100 Pistols – non synchro | ~100 Syncro Air Squats | ~125 Air Squats – non synchro |
~Run 1000 meters | ~Run 800 meters | ~Run 600 meters |
~75 CTB | ~75 Pull Ups | ~50 Pull Ups – modified |
~125 Push Ups | ~125 Push Ups | ~75 Push Ups – modifeid |
~100 Pistols – non synchro | ~100 Syncro Air Squats | ~125 Air Squats – non synchro |
~Run 800 meters | ~Run 600 meters | ~Run 400 meters |
*Partners partition & share reps as they see fit. | *Partners partition & share reps as they see fit. | *Partners partition & share reps as they see fit. |
*Run is together. Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run. | *Run is together. Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run. | *Run is together. Does not have to be side by side but partner 1 can not begin untill partner 2 is back from the run. |
*If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps. | *If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps. | *If you do not complete by the 35:00, your score is 35:00 plus the uncompleted reps. |
