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

CrossFit East Indy: Workout of the Day for Saturday 4.20.19

0:00 to 10:00 – Warm-up – Coach led.

10:00 to 30:00 – Squat Clean Complex – Every 3 minutes for 5 sets, Building.

~2 High Hang Squat Cleans + 2 Hang Squat Cleans + 2 Squat Cleans

  • Set 1 – 45% of 1 RM Squat Clean
  • Set 2 – 50 – 55%
  • Set 3 – 55 – 65%
  • Set 4 – Build to a Heavy Complex
  • Set 5 – Build to a Heavy Complex

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 20AMRAP 20AMRAP 20
~15 Toes to Bar~10 Toes to Bar~12 Hanging Knee Raise
~20 Weighted Sit-ups 15#~15 Weighted Sit-ups 10#~12 Sit-ups
~25 Foot OH KB Walking Lung 70/53~25 Foot OH KB Walking Lung 53/35~25 Foot OH KB Walking Lung 35/25 or less
~6 D-Ball GTOS 150/100~9 D-Ball GTOS 100/70~9 D-Ball GTOS 70/50 or less
~75 Double Unders~50 Double Unders~75 Single Unders or :30 DU
*Partners Alternate Movements*Partners Alternate Movements*Partners Alternate Movements

CrossFit East Indy: Workout of the Day for Friday 4.19.19

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

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 40:00

Push Press – Every 2 minutes
~4 Sets of 6 Repetitions, 76%, 85%, 80%, 83% of estimated 1RM Push Press

*This is last week of this rep scheme. Adding 3% from last week.

Tempo Front Squat
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

*Set 1 – 50% of estimated 1RM Front Squat. Set 2 at 55%, Set 3 at 60%, Set 4, 5, and 6 at 60-65%. Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat.

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 20AMRAP 20
~Run 400 meters or Row 500~Run 200 meters or Row 250
~Then 25 Pull-ups, 50 Push-ups, 75 Air Squats~Then 15 Pull-ups, 30 Push-ups, 45 Air Squats
*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.

CrossFit East Indy: Workout of the Day for Thursday 4.18.19

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 Box 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 Power Snatch From Below 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

20:00 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, Building each set

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

  • 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch. Entire complex is intended to be completed unbroken unless a limitation is there. 60%, 63%, 66%, 69%, 69%+, 69%+, 69%+.

CONDITIONING – 50:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
15-12-9-6-3 reps, for time of: 15-12-9-6-3 reps, for time of: 15-12-9-6-3 reps, for time of:
~Power Snatch 115/80~Power Snatch 95/65~Power Snatch 75/55 or less
~Lateral Burpee over bar~Lateral Burpee over bar~Lateral Burpee over bar
If you do not complete by the 10:00, your score is 10:00 plus the uncompleted reps.If you do not complete by the 10:00, your score is 10:00 plus the uncompleted reps.If you do not complete by the 10:00, your score is 10:00 plus the uncompleted reps.

ACCESSORY – After Class

~ROMWOD


CrossFit East Indy: Workout of the Day for Wednesday 4.17.19

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

  • :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 40:00D

  • Warm up Deadlift to 74%
  • 0:00 – 3 reps at 74%
  • 2:00 – 1 rep at 81%
  • 4:00 – 3 rep at 74%
  • 6:00 – 1 rep at 86%
  • 8:00 – 3 rep at 74%
  • 10:00 – 1 rep 91%

Tempo Barbell Bench Press –4 Sets of 6 Reps – Building to a “heavy” set.

*Tempo is a 5 second lowering phase, and a one second pause with chest contact. Let’s keep hips/butt on the bench. Five points of contact – Heels, hips, shoulders, and head. Start with 50% of 1RM and be diligent with tempo negative – that is the goal, not max load.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 15:AMRAP 15:AMRAP 15:
~21/15 Calorie Assault Bike~21/15 Calorie Row or Ski~21/15 Calorie Row or Ski
~15 Strict HSPU~15 Kipping HSPU~15 HSPU – modified
~15 DB Deadlifts 50/35~15 DB Deadlifts 45/30~15 DB Deadlifts 35/25 or less
~15 DB Front Squats 50/35~15 DB Front Squats 45/30~15 DB Front Squats 35/25 or less

Midline
Not for Time:
~30 GHD Sit-Ups
~40 Hollow Rocks
~50 AbMat Sit-Ups

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CrossFit East Indy: Workout of the Day for Tuesday 4.16.19

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

2 Rounds:

  • Run 200
  • 10 Push Press 45/35/15
  • 15 Butterfly Sit-ups

Then, Stretching warm up – Coach led

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

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

4 Rounds of:

  • 7 Strict Handstand Push Ups, Deficit if able, modify as needed
  • 7 Strict Pull-ups, add weight or modify as needed
  • :30 Of Double Unders

15:00 to 18:00 – 2 rounds:

  • 5 Jerk Drives
  • 5 Split Jerks with 3 sec pause in dup and catch

Jerk Drive
~5 Sets of 3 Reps – Every 1:30 – Building

Split Jerk
~5 Sets of 1 Rep – Every 2 minutes – Building

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
~200 Meter Run, 21 TTB, 70 Double Under~200 Meter Run, 14 TTB, 40 Double Under~150 Meter Run, 14 Hanging Knee Raise, 100 Single Under
~200 Meter Run, 18 TTB, 60 Double Under~200 Meter Run, 12 TTB, 35 Double Under~150 Meter Run, 12 Hanging Knee Raise, 80 Single Under
~200 Meter Run, 15 TTB, 50 Double Under~200 Meter Run, 10 TTB, 30 Double Under~150 Meter Run, 10 Hanging Knee Raise, 60 Single Under
~200 Meter Run, 12 TTB, 40 Double Under~200 Meter Run, 8 TTB, 25 Double Under~150 Meter Run, 8 Hanging Knee Raise, 40 Single Under
~200 Meter Run, 9 TTB, 30 Double Under~200 Meter Run, 6 TTB, 20 Double Under~150 Meter Run, 6 Hanging Knee Raise, 20 Single Under
~200 Meter Run, 6 TTB, 20 Double Under~200 Meter Run, 4 TTB, 15 Double Under~150 Meter Run, 4 Hanging Knee Raise, 15 Single Under
~200 Meter Run, 3 TTB, 10 Double Under~200 Meter Run, 2 TTB, 10 Double Under~150 Meter Run, 2 Hanging Knee Raise, 10 Single Under
If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.If you do not complete by the 20:00, your score is 20:00 plus the uncompleted reps.

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 4.15.19

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 25:00

3 rounds of:

  • 50′ Single Arm OH Walk (left)
  • 50′ Single Arm OH Walk (right)
  • 7 Inverted Pausing Rows – 2 sec pause with chest to bar in rack
  • 50′ Double DB Walking Lunge – Held at your side

STRENGTH – 25:00 to 40:00

Back Squat – Every 2 minutes.

  • Warm up Back Squat to 69%
  • 6 Reps @ 69%
  • 3 Reps @ 74%
  • 6 Reps @ 69%
  • 3 Reps @ 79%
  • 6 Reps @ 69%
  • 3 Reps @ 84%

CONDITIONING  – 50:00 to 60:00

Teams of 2
10 Minute Alternating EMOM
~Partner A – Max Row or Ski
~Partner B – Max Burpees to Bar 6″ above your reach in :40
*Alternate on the minute for 10 minutes
*1 Score is Total Cal Rowed.  1 Score is total Burpees

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 4.13.19

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
In Teams of 3, 30:00 Time Cap:In Teams of 3, 30:00 Time Cap:
~100 Pull-Ups~100 Pull-Ups – modified
~100 Overhead Squats (75/55)~100 Overhead Squats 45/35
~80 Box Jump Overs (24″/20″)~80 Box Jump Overs 20/16 or less
~80 Thrusters (95/65)~80 Thrusters 75/55 or less
~60 Toes to Bar~60 Hanging knee raise
~60 Front Squats (115/80)~60 Front Squats 95/65 or less
~40 Burpee Box Jump Overs (24″/20″)~40 Burpee Box Jump Overs 20/16 or less
~40 Clusters (135/95)~40 Clusters 115/80 or less
Teams of 2 – 70, 70, 50, 50, 40, 40, 30, 30Teams of 2 – 70, 70, 50, 50, 40, 40, 30, 30

CrossFit East Indy: Workout of the Day for Friday 4.12.19

CrossFit East Indy Community News –

  • 4.3.19 to 4.8.19 – Rogue Invitational Qualifier
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 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 40:00D

3 Sets:
~10 Romanian Deadlifts, Building
~30 Weighted Sit-ups
~100′ Single Dumbell Overhead Walking Lunge, 25’x4, switch as needed
~10 Bench Press, heavy as possible

  • Warm up Deadlift to 72%
  • 0:00 – 3 reps at 72%
  • 2:00 – 1 rep at 79%
  • 4:00 – 3 rep at 72%
  • 6:00 – 1 rep at 84%
  • 8:00 – 3 rep at 72%
  • 10:00 – 1 rep 89%

CONDITIONING – 42:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 3AMRAP 3AMRAP 3
~6 Power Clean 165/115~6 Power Clean 135/95~6 Power Clean 115/80 or less
~9 Push-Ups~9 Push-Ups~9 Push-Ups – axle bar or box
~12 Air Squats~12 Air Squats~12 Air Squats
*Complete 5 AMRAPS*Complete 5 AMRAPS*Complete 5 AMRAPS
*1 minute rest between AMRAPS*1 minute rest between AMRAPS*1 minute rest between AMRAPS

CrossFit East Indy: Workout of the Day for Thursday 4.11.19

CrossFit East Indy Community News –

  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 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 – 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 Box Jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

STRENGTH/SKILL/GYMNASTICS – 8:00 to 15:00

STRENGTH – 15:00 to 40:00

Barbell Warm-up – 2 rounds:

  • 5 Overhead Squats
  • 5 Muscle Snatch from above the knee
  • 5 Halting Power Snatch at knee for 2 seconds
  • 5 Power Snatch from Below the knee

Muscle Snatch – On the Minute for 5 sets – 5 Muscle Snatch from above the knee. 35% to 45% of 1RM Power Snatch

Power Snatch

  • 0:00 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 60% of 1RM Power Snatch
  • 1:30 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 63% of 1RM Power Snatch
  • 3:00 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 66% of 1RM Power Snatch
  • 4:30 – 1 Halting Power Snatch(2 sec at knee) + 1 Power Snatch – 68% of 1RM Power Snatch
  • 6:00 – 1 Power Snatch at 72%
  • 7:30 – 1 Power Snatch at 76%
  • 9:00 – 1 Power Snatch at 80%
  • 10:30 – 1 Power Snatch at 84%
  • 12:00 – 1 Power Snatch at 84% +
  • 13:30 – 1 Power Snatch at 84% +

*Not touch and go. Do singles for first 4 sets.

CONDITIONING – 45:00 to 60:00

Teams of 2 –

  • Run – 3200 meters. Switch every 400.

Or/And

  • Bike – Max calories in 15 minutes. Share as desired.

ACCESSORY – After Class

~ROMWOD