CrossFit East Indy: Workout of the Day for Thursday 4.4.19

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 – 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

Inverted Skill Work – Handstand Walk

~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 – 15:00 to 40:00

Barbell Warm-up – 2 rounds:

  • 5 Overhead Squats
  • 5 Snatch Pull/Shrug
  • 5 Hang Squat Snatch from Above the Knee
  • 5 Hang Squat Snatch from Below the Knee

Squat Snatch

  • 0:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 1:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 2:00 – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch
  • 3:00 – Rest
  • 4:00 – 1 Squat Snatch
  • 5:00 – 1 Squat Snatch
  • 6:00 – 1 Squat Snatch
  • 7:00 – Rest
  • 8:00 – 1 Squat Snatch
  • 9:00 – 1 Squat Snatch
  • 10:00 – 1 Squat Snatch
  • 11:00 – Rest
  • Off the clock, three singles ranging from 77-87%.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
:40 on, :20 off for 4 rounds::40 on, :20 off for 4 rounds:
~Toes to Rings~Hanging knee raise on Rings
~Bike~Bike
~D Ball GTOS 100/70~D Ball GTOS 70/50 or less

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 4.3.19

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 – 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 03:00

AMRAP 4

  • 10 Banded Pull aparts
  • 50 foot side shuffle
  • 10 Push ups
  • 50 foot side shuffle

Then, Stretching warm up – Coach led

STRENGTH – 15:00 to 35:00

Jerk Drive – Every 2 minutes
~5 Sets of 3 Reps, ascending

Push Press – Every 2 minutes
~4 Sets of 6 Repetitions, ascending

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
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~10 Push Jerks 185/125~10 Push Jerks 155/105~10 Push Jerks 115/80 or less
~10 Push Jerks 185/125~10 Push Jerks 155/105~10 Push Jerks 115/80 or less
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~7 Bar Muscle-ups~12 CTB, 3 CTB = 1 BMU~12 Pull-ups or mod pu
~7 Bar Muscle-ups~12 CTB, 3 CTB = 1 BMU~12 Pull-ups or mod pu
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~20 Push-ups~14 Push-ups~14 Push-ups – on axle bar or box
~20 Push-ups~14 Push-ups~14 Push-ups – on axle bar or box
~200 m Sprint~200 m Sprint~150 m Sprint
~200 m Sprint~200 m Sprint~150 m Sprint
~10 Deadlift 275/185~10 Deadlift 225/155~10 Deadlift 185/125 or less
~10 Deadlift 275/185~10 Deadlift 225/155~10 Deadlift 185/125 or less
*Partners alternate*Partners alternate*Partners alternate

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Tuesday 4.2.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 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
  • 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

  • 1 Minute Bike/Row/Ski
  • 5 Push Press 45/35/15
  • 5 Hang Power Clean 45/35/15

Then, Stretching warm up – Coach led

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

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

5 Rounds of:

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

15:00 to 20:00 – 2 rounds:

  • 5 High Hang Power Clean
  • 5 Hang Power Clean from Above the knee
  • 5 Hang Power Clean from Below the knee

20:00 to 30:00 –

On the Minute x 7 Minutes:
~3 Hang Power Cleans from Above the knee at 70% of 1 RM Power Clean

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 4 AMRAP 4 AMRAP 4
~27/21 Calorie Row~27/21 Calorie Row~21/15 Calorie Row
~21 Power Cleans~21 Power Cleans~15 Power Cleans
~15 Burpee BJO (24″/20″)~15 Burpee BJO (24″/20″)~10 Burpee BJO 20/16 or less
Part #1 – 155/105Part #1 – 135/95Part #1 – 115/85 or less
Part #2 – 135/95Part #2 – 115/85Part #2 – 95/65 or less
Part #3 – 115/85Part #3 – 95/65Part #3 – 75/55 or less
*Complete 3 AMRAPS*Complete 3 AMRAPS*Complete 3 AMRAPS
*4 minute rest between each AMRAP*4 minute rest between each AMRAP*4 minute rest between each AMRAP

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 4.1.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 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
  • 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:

  • 16 KB Front Rack Reverse Lunges, heavy as possible
  • 100m Farmers Carry, heavy as possible
  • 32 AbMat Sit-Ups
  • Warm up Back Squat to 65%

STRENGTH – 25:00 to 40:00

Back Squat – Every 2 minutes.

  • 6 Reps @ 65%
  • 3 Reps @ 70%
  • 6 Reps @ 65%
  • 3 Reps @ 75%
  • 6 Reps @ 65%
  • 3 Reps @ 80%

CONDITIONING  – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
4 rounds for time:4 rounds for time:4 rounds for time:
~35 Double Unders~25 Double Unders~:30 of Double Unders or 50 singles
~20 Wall Ball 30/20~20 Wall Ball 20/14~15 Wall Ball 14/10 or less
~35 Double Unders~25 Double Unders~:30 of Double Unders or 50 singles
~15 Toes to Bar~10 Toes to Bar~10 Hanging Knee Raise
*15 min cap.  If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.*15 min cap.  If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.*15 min cap.  If you do not complete all reps under 15:00, your score is 15:00 plus uncompleted reps.

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Saturday 3.30.19

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
5 rounds for time of:5 rounds for time of:5 rounds for time of:
~24 Cal Bike/Ski~24 Cal Bike/Ski~20 Cal Bike/Ski
~24 Thrusters 115/85~24 Thrusters 95/65~20 Thrusters 75/55 or less
~24 Box Jumps 30/24~24 Box Jumps 24/20~20 Box Jumps 20/16 or less
~24 Toes to Bar ~24 Toes to Bar ~20 Hanging Knee Raise
*Share reps as deisred*Share reps as deisred*Share reps as deisred
*25 min cap.  If you do not complete all reps under 25:00, your score is 25:00 plus uncompleted reps.*25 min cap.  If you do not complete all reps under 25:00, your score is 25:00 plus uncompleted reps.*25 min cap.  If you do not complete all reps under 25:00, your score is 25:00 plus uncompleted reps.
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 12AMRAP 12AMRAP 12
~5 Strict HSPU + 10 Kipping HSPU~2 Strict HSPU + 8 Kipping HSPU~4 Strict modified HSPU + 6 Kipping modified HSPU
~20 GHD Sit-ups~20 V-ups~20 Butterfly ABMAT Sit-ups
~10 D Ball GTOS 100/70~10 D Ball GTOS 70/50~10 D Ball GTOS 50/30 or less
*Partners alternate movements*Partners alternate movements*Partners alternate movements

CrossFit East Indy: Workout of the Day for Friday 3.29.19

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 – 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 03:00

AMRAP 4

  • 10 Banded Pull aparts
  • 50 foot side shuffle
  • 10 Push ups
  • 50 foot side shuffle

Then, Stretching warm up – Coach led

STRENGTH – 15:00 to 35:00

Push Jerk Complex – On the 2:00 for 5 Sets:

~2 Pausing Push Jerks + 1 Regular Push Jerk, pause 2 seconds in dip and 2 sec in catch

Split Jerk Complex -On the 2:00 x 5 Sets:

~2 Pausing Split Jerks + 1 Regular Split Jerk, pause 2 seconds in dip and 2 sec in catch

CONDITIONING – 42:00 to 60:00

Level 3 Athletes(RX+)
AMRAP 3
~3 Power Clean 165/115
~6 Push-Ups
~9 Reverse Lunge – BW
*Complete 5 AMRAPS
*1 minute rest between AMRAPS
*PC touch and go

Level 2 Athletes(RX)
AMRAP 3
~3 Power Clean 135/95
~6 Push-Ups
~9 Reverse Lunge – BW
*Complete 5 AMRAPS
*1 minute rest between AMRAPS
*PC touch and go
Level 1 Athletes(Scaled)
AMRAP 3
~3 Power Clean 115/85 or less
~6 Push-Ups – modified
~9 Reverse Lunge – BW
*Complete 5 AMRAPS
*1 minute rest between AMRAPS
*PC touch and go

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Thursday 3.28.19

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 – 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 – 15:00 to 40:00

Barbell Warm-up

  • 5 Overhead Squats
  • 5 High Hang Power Snatch
  • 5 Power Snatch from Above the Knee
  • 5 Power Snatch from Below the Knee

Power Snatch – 1 High Hang Power Snatch + 1 Above Knee Power Snatch + 1 Power Snatch

  • 0:00 – 1 set at 60%
  • 2:00 – 64%
  • 4:00 – 68%
  • 6:00 – Back down to 60%
  • 8:00 – 64%
  • 10:00 – 68%

CONDITIONING – 45:00 to 60:00

Teams of 2 –

  • Run – Max Meters in 15 minutes. Switch every 200 meters.
  • Bike – Max Meters in 15 minutes. Switch every 20/14.

ACCESSORY – After Class

~ROMWOD


CrossFit East Indy: Workout of the Day for Tuesday 3.26.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 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
  • 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

  • 1 Minute Bike/Row/Ski
  • 5 Push Press 45/35/15
  • 5 Hang Power Clean 45/35/15

Then, Stretching warm up – Coach led

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

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

5 Rounds of:

  • 5 Strict Handstand Push Ups, Deficit if able, modify as needed
  • 5 Supine Ring Rows, As supine as possible

15:00 to 20:00 – 2 rounds:

  • 5 High Hang Power Clean
  • 5 Hang Power Clean from Above the knee
  • 5 Hang Power Clean from Below the knee

20:00 to 40:00 – 7 sets of 3. Every 2 minutes.

~1st Rep – High Hang Power Clean
~2nd Rep – Above Knee Power Clean
~3rd Rep – Floor Power Clean

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For time:For time:
22-18-14-10:18-14-10-6:
~DB Snatches (50/35)~DB Snatches 35/25 or less
~Butterfly Abmat Sit-Ups~Butterfly Abmat Sit-Ups
~Burpees over the dumbbell~Burpees over the dumbbell
~Butterfly Abmat Sit-Ups~Butterfly Abmat Sit-Ups

ACCESSORY – After Class

ROMWOD

CrossFit East Indy: Workout of the Day for Monday 3.25.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 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
  • 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

  • 10 Hollow Rocks
  • 5 Air Squats
  • 3 Burpee

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 15:00

3 rounds of:

  • 10 Alt. 1 leg squats to bench or box or pistols, add weight if able
  • 30 Double Unders or :40 seconds worth
  • Warm up front Squat to 65%

STRENGTH – 20:00 to 40:00

Pausing Front Squat – 7 Sets of 3. Every 2 minutes.

  • Set #1 – 65% of estimated 1RM
  • Set #2 – 70%
  • Sets #3 – 75%
  • Set #4 – 75%+
  • Set #5 – 75% +
  • Set #6 – 75%+
  • Set #7 – 75%+
  • *1st Squat – Pause for 3 seconds in bottom. 2nd + 3rd Squat – No pause.

CONDITIONING  – 45:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds:3 Rounds:
~1:00 – 30′ Shuttle Sprint~1:00 – 30′ Shuttle Sprint
~1:00 – Wallballs (20/14)~1:00 – Wallballs 14/10 or less
~1:00 – 30′ Shuttle Sprint~1:00 – 30′ Shuttle Sprint
~1:00 – DB Hang Clean and Jerks 50/35~1:00 – DB Hang Clean and Jerks 35/25 or less
*1 minute rest between rouinds*1 minute rest between rouinds

ACCESSORY – After Class

  • ROMWOD

3 rounds NOT for time:

  • 10 Side lunge – add weight as needed
  • 10 Forward Lunge – modify or add weight as needed

CrossFit East Indy: Workout of the Day for Friday 3.22.19 – Open Workout 19.5

WORKOUT 19.5

33-27-21-15-9 reps for time of:
~Thrusters
~Chest-to-bar pull-ups
*Time cap: 20 minutes

Rx’d: (Ages 16-54)
~Men use 95 lb.
~Women use 65 lb.

Scaled: (Ages 16-54)
~Men use 65 lb. and perform jumping pull-ups
~Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:
~ Boys use 65 lb.
~ Girls use 45 lb.

Scaled Teenagers 14-15:
~Boys use 45 lb. and perform jumping pull-ups
~Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
~ Men use 65 lb. and perform chin-over-bar pull-ups
~Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
~ Men use 45 lb. and perform jumping pull-ups
~ Women use 35 lb. and perform jumping pull-ups