CrossFit East Indy: Workout of the Day for Friday 12.14.18

CrossFit East Indy Community News –

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 7:00

0:00 to 03:00

AMRAP 3

  • 15 Banded Pull Aparts
  • 5 Jumping Air Squat
  • 3 Burpee

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS –

Kipping Pull-ups

Muscle-Ups

STRENGTH – 10:00 to 35:00

Strict Press + Supine Ring Rows

  • 0:00 – 3 Strict Press + 5 Supine Ring Rows
  • 2:30 – 3 Strict Press + 5 Supine Ring Row
  • 5:00 – 3 Strict Press + 5 Supine Ring Rows
  • 7:30 – 3 Strict Press + 5 Supine Ring Rows
  • 10:00 –3 Strict Press + 5 Supine Ring Rows

*Add weight or modify supine ring rows as needed

Push Press + Strict Pull-ups

  • 12:30 – 3 reps at 80% of your 1 RM + 5 Strict Pull ups
  • 15:00 – 3 reps at 80% of your 1 RM + 5 Strict Pull ups
  • 17:30 – 3 reps at 80% of your 1 RM + 5 Strict Pull ups
  • 20:00 – 3 reps at 80% of your 1 RM + 5 Strict Pull ups
  • 22:30 – 3 reps at 80% of your 1 RM + 5 Strict Pull ups

*Add weight or modify strict pull-ups as needed

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 12AMRAP 12AMRAP 12
~5 Bar Muscle-ups~10 CTB~10 Pull-ups or mod PU
~3 Strict + 9 Kipping HSPU~12 Kipping Handstand Push-ups~12 Handstand Push-ups Modified
~12 DB Hang Clean & Jerk 70/50~12 DB Hang Clean & Jerk 50/35~12 DB Hang Clean & Jerk 35/25 or less
~12 Box Jump Over 24/20~12 Box Jump Over 24/20~12 Box Jump Over 20/16 or less

ACCESSORY

4 Rounds:

  • 10 Bicep Curls
  • :30 rest
  • 10 Skull Crushers
  • :30 rest

*Or from another day that you haven’t done

CrossFit East Indy: Workout of the Day for Thursday 12.13.18

CrossFit East Indy Community News

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • 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

WARM-UP – 0:00 to 07:00

0:00 to 03:00

AMRAP 3

  • 5 Box Jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

SKILL – 7:00 to 12:00

Level 3 AthletesLevel 2 AthletesLevel 1 Athletes
~Handstand Walk~Nose and toes to Wall~Kick up on wall
~Handstand Walk around obstacles and over plates~Nose and toes to wall moving down the wall~Toes on wall shoulder touch
~Free standing handstand hold in square~Toes on wall handstand

Then:  12:00 to 20:00

2 rounds of:

  • 5 Snatch Pull
  • 5 High Hang Squat Snatch
  • 5 Above the Knee Squat Snatch
  • 5 Below the Knee Squat Snatch

STRENGTH – 20:00 to 35:00

5 Sets (Building to a Moderate): 

  • 1 Snatch Pull
  • 1 High Hang Squat Snatch
  • 1 Above the Knee Squat Snatch 
  • 1 Below the Knee Squat Snatch

CONDITIONING  – 40:00 to 60:00

9 Rounds of:
~Row or Ski 1:20, then :40 rest
*Score is total Cals

ACCESSORY –

  • Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.
  • WORK ON A WEAKNESS
  • ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 12.12.18

CrossFit East Indy Community News – 

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

WARM-UP –  0:00 to 08:00

AMRAP 4

  • 7 Cal Bike/Row/Ski
  • 7 Good Mornings 45/35
  • 7 Reverse Lunge

Coach led Warm-up – General Stretching Warm-up

SKILL/CORE/GYMNASTICS – 8:00 to 15:00

3 sets of 10:

  • Strict Toes to Bar, or Toes to Bar, or Rhythm TTB

STRENGTH – 15:00 to 40:00

3 Sets of:

  • 5 Glute Ham Raise
  • 10 Good Mornings, ascending
  • 20 Box Step-Ups, ascending
  • 30 Glute Bridges, ascending

CONDITIONING – 42:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
AMRAP 18 AMRAP 18 AMRAP 18
~6 Deadlift 255/175 ~4 Deadlift 225/155 ~4 Deadlift 185/125
~8 Bar Facing Burpees ~6 Bar Facing Burpees ~6 Bar Facing Burpees
~10 Toes to Bar ~8 Toes to Bar ~8 Hanging Knee Raise
*Partners Alternate Rounds *Partners Alternate Rounds *Partners Alternate Rounds

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Tuesday 12.11.18

CrossFit East Indy Community News – 

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • 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 3

  • 8 Push Press 45/35/15
  • 8 Butterfly Sit-ups
  • 8 Lateral lunge

Then, Stretching warm up – Coach led

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

SKILL/CORE/GYMNASTICS – 8:00 to 15:00

3 rounds:

  • 20 Hollow Rocks with PVC
  • 20 Arch Rocks with PVC

-Then-

15:00 to 20:00 – Coach led

 2 rounds:
  • 5 Hang Clean
  • 5 Push Press
  • 5 Push Jerk
  • 5 Split Jerk

STRENGTH – 20:00 to 35:00

Clean & Jerk

5 Sets of:

  • 3 Hang Power Cleans + 1 Push Press
  • 3 Hang Power Cleans + 1 Push Jerk
  • 3 Hang Power Cleans + 1 Split Jerk

*1 Set is all 12 reps. *Goal is to perform all 12 reps without dropping the bar  *Build to a moderate weight

*Rest 3-4 minutes between sets

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For time: For time: For time:
20-18-16-14-12 20-18-16-14-12 20-18-16-14-12
~Shuttle Sprints ~Shuttle Sprints ~Shuttle Sprints
10-8-6-4-2 10-8-6-4-2 10-8-6-4-2
~Squat Clean 185/125 ~Squat Clean 155/105 ~Squat Clean 115/80
*20 min cap. If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps. *20 min cap.   If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps. *20 min cap.   If you do not complete all reps under 20:00, your score is 20:00 plus uncompleted reps.

ACCESSORY – After Class

3 Rounds NOT for time:

  • 8 Tempo Dumbbell Push Press or Bench Press
  • 8 Tempo Dumbbell Bent Over Row
  • 1 Max Effort L-Sit Hold on Box, paralletes, or rings

AND/OR

ROMWOD  –  What is ROMWOD?

BOOST PERFORMANCE – Increased range of motion can generate power and promote efficiency of functional movements through improved position and posture.

OPTIMIZE RANGE OF MOTION – Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.

ACCELERATE RECOVERY – Recovery is increased through the natural release of hyaluronic acid while simultaneously resetting the central nervous system.

 

CrossFit East Indy: Workout of the Day for Monday 12.10.18

CrossFit East Indy Community News – 

  • 12.15.18 – SnowBrawl
  • 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

0:00 to 03:00

AMRAP 3

  • 7 Ring Rows
  • 5 Air Squats
  • 3 Burpee

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 5:00 to 12:00

3 rounds of:

  • 1 minute of Double Unders
  • 20 Alternating 1 leg Squat to Bench

DOUBLE UNDER TECHIQUE

  1. Hands in front of torso
  2. Hands rotate from wrist
  3. Good up and down bounce
  4. Jump when rope is about to hit the ground
  5. Practice linked singles, alternating single and Double-Unders, and then linked Double-Under

STRENGTH – 20:00 to 40:00

Warm up Squats to 58%, then,

Squat Stamina – Alternating “On the Minute” x 12 (6 Rounds):

  • Odd Minutes – 3 Front Squats
  • Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:  58% of 1RM Front Squat.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 15 AMRAP 15 AMRAP 15
~50 Double Unders ~30 Double Unders ~50 Single Unders
~25 KB Swing 70/53 ~25 KB Swing 53/35 ~20 KB Swing 35/26 or less
~20/15 Push Ups ~15/12 Push Ups ~15/12 Axle Bar Push Ups

ACCESSORY – After Class

  • ROMWOD

3 rounds NOT for time:

  • 10 Side lunge – add weight as needed
  • 10 Alternating pistols – modify or add weight as needed

CrossFit East Indy: Workout of the Day for Saturday 12.8.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 or 3 Teams of 2 or 3 Teams of 2 or 3
5 rounds: 5 rounds: 5 rounds:
~60 Cal. Assault Bike ~50 Cal Row or Ski ~40 Cal Row or Ski
~40 Burpee Box Jump Overs 24/20 ~30 Burpee Box Jump Overs (24/20) ~20 Burpee Box Jump Overs 20/16 or less
~20 Power Snatch (155/105) ~20 Power Snatch 135/95 ~20 Power Snatch 115/80 or less
-Split reps as needed- -Split reps as needed- -Split reps as needed-
*Rest* *Rest* *Rest*
Handstand Walk Handstand Walk Handstand Walk – skill
~Max HSW in 7 minutes ~Max HSW in 7 minutes ~Toes/feet to wall moving down the wall
*30 seconds each *30 seconds each *30 seconds each

CrossFit East Indy: Workout of the Day for Friday 12.7.18

CrossFit East Indy Community News –

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 7:00

0:00 to 03:00

AMRAP 3

  • 7 Barbell Bent Over Row 45/35
  • 5 Jumping Air Squat
  • 3 Burpee

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – Kipping Ring Dip, 3×5

STRENGTH – 10:00 to 35:00

Strict Press + Supine Ring Rows

  • 0:00 – 4 Strict Press + 5 Supine Ring Rows
  • 2:30 – 4 Strict Press + 5 Supine Ring Row
  • 5:00 – 4 Strict Press + 5 Supine Ring Rows
  • 7:30 – 4 Strict Press + 5 Supine Ring Rows
  • 10:00 – 4 Strict Press + 5 Supine Ring Rows

*Add weight or modify supine ring rows as needed

Push Press + Strict Pull-ups

  • 12:30 – 4 reps at 75% of your 1 RM + 5 Strict Pull ups
  • 15:00 – 4 reps at 75% of your 1 RM + 5 Strict Pull ups
  • 17:30 – 4 reps at 75% of your 1 RM + 5 Strict Pull ups
  • 20:00 – 4 reps at 75% of your 1 RM + 5 Strict Pull ups
  • 22:30 – 4 reps at 75% of your 1 RM + 5 Strict Pull ups

*Add weight or modify strict pull-ups as needed

CONDITIONING –  45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
3 Rounds for time: 3 Rounds for time: 3 Rounds for time:
~15 Ring Dips ~10 Ring Dips ~10 Ring Dips Modified
~20 Alt. DB Snatch 70/50 ~20 Alt. DB Snatch 50/35 ~20 Alt. DB Snatch 35/25 or less
~30 GHD Sit-ups ~40 Butterfly Abmat Sit up ~10 Toes to KB/DB + 15 BAMSU
~40 Wallballs 30/20 ~40 Wallballs 20/14 or less ~30 Wallballs 14/10 or less

ACCESSORY

4 Rounds:

  • 10 Bicep Curls
  • :30 rest
  • 10 Skull Crushers
  • :30 rest

*Or from another day that you haven’t done

CrossFit East Indy: Workout of the Day for Thursday 12.6.18

CrossFit East Indy Community News –

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • 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

WARM-UP – 0:00 to 07:00

We are mixing up the Warm-up today!

0:00 to 03:00

AMRAP 3

  • 5 Box Jumps
  • 5 Russian Kettlebell Swings
  • 5 PVC Overhead Squats

Then, Stretching warm up – Coach led

SKILL – 7:00 to 12:00

Level 3 Athletes Level 2 Athletes Level 1 Athletes
~Handstand Walk ~Nose and toes to Wall ~Kick up on wall
~Handstand Walk around obstacles and over plates ~Nose and toes to wall moving down the wall ~Toes on wall shoulder touch
~Free standing handstand hold in square ~Toes on wall handstand

Then:  12:00 to 20:00

2 rounds of:

  • 5 High Hang Power Snatch with 5 second pause in catch
  • 5 Above the Knee Power Snatch with 5 second pause in catch
  • 5 Mid shin Power Snatch with 5 second pull to knee and 5 second pause in catch

STRENGTH – 20:00 to 35:00

Every 1:30 for 10 reps:

  • Power Snatch – 5 Second Pull from Floor to Knee, Fluidly into Power Snatch, with 5 Second Pause in Catch Position, ascending

CONDITIONING  – 40:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)/Level 1 Athletes(Scaled)
For Time:
24/21-21/18-18/15-15/12-12/9 – Men/Women
~Row/Bike/or Ski Cal
~30′ Shuttle Sprint

*Rest :30 between rounds

ACCESSORY

  • Do accessory from a day you missed, work on a weakness, or do strength or conditioning from another day.
  • WORK ON A WEAKNESS
  • ROMWOD

CrossFit East Indy: Workout of the Day for Wednesday 12.5.18

CrossFit East Indy Community News – 

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • Please let me know if you are involved in any other events or have news to share

MOBILITY – Before Class – Work on problem areas

WARM-UP –  0:00 to 05:00

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

SKILL/CORE/GYMNASTICS – 5:00 to 15:00

3 rounds

  • 10 GHD Hip Extension – Add weight as able
  • 10 Good morning 45/35
  • 10 Weighted Sit-ups

STRENGTH – 20:00 to 35:00

Deadlift

  • Warm up to 76% of your 1 RM, then:
  • 0:00 – 3 reps at 76%
  • 2:00 – 3 reps at 76%
  • 4:00 – 3 reps at 76%
  • 6:00 – 3 reps at 81%
  • 8:00 – 3 reps at 81%
  • 10:00 – 3 reps at 81%
  • 12:00 – 3 reps at 86%
  • 14:00 – 3 reps at 86%
  • 16:00 – 3 reps at 86%

CONDITIONING – 40:00 to 60:00

Level 3 Athletes Level 2 Athletes Level 1 Athletes
AMRAP 20 – Teams of 2 AMRAP 20 – Teams of 2 AMRAP 20 – Teams of 2
~15/12 Bike or Ski Cal ~12/9 Bike or Ski Cal ~9/7 Bike or Ski Cal
~12 Box Jump Over 24/20 ~10 Box Jump Over 24/20 ~8 Box Jump Over 20/16 or less
~15 Toes to Bar ~10 Toes to Bar ~10 BAMSU or Hang Knee Raise
~7 Bar Muscle-ups ~10 CTB ~10 Pull-ups or mod PU
~7 D Ball GTOS 150/100 ~10 D Ball GTOS 100/70 ~10 D Ball GTOS 100/70
*Partners alternate movements *Partners alternate movements *Partners alternate movements

ACCESSORY – After Class

  • ROMWOD

 

CrossFit East Indy: Workout of the Day for Tuesday 12.4.18

CrossFit East Indy Community News – 

  • 12.15.18 – SnowBrawl
  • CrossFit Open – 2.21.19 to 3.25.18
  • 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 05:00

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

SKILL/CORE/GYMNASTICS – 5:00 to 10:00

BASIC DOUBLE UNDER TECHIQUE

  • Hands in front of torso
  • Hands rotate from wrist
  • Good up and down bounce
  • Jump when rope is about to hit the ground
  • Practice linked singles, alternating single and Double-Unders, and then linked Double-Unders
  • Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double under

-Then-

10:00 to 15:00 – Coach led

 2 rounds:
  • 5 High Hang Squat Clean
  • 5 Hang Squat Clean from above knee
  • 5 Squat Clean

STRENGTH – 20:00 to 35:00

Clean

  • On the 0:00 – Clean Complex @ 45% of 1 RM Squat Clean
  • On the 4:00 – Clean Complex @ 50% of 1 RM Squat Clean
  • On the 8:00 – Clean Complex @ 55% of 1 RM Squat Clean
  • On the 12:00 – Clean Complex @ 60% of 1 RM Squat Clean

The Clean Complex is 3 Rounds of:

  • 1 High Hang Squat Clean
  • Hang Squat Clean from above knee
  • 1 Squat Clean

*Clean Complex –  Goal is to perform all 9 reps without dropping the bar

CONDITIONING – 45:00 to 60:00

Level 3 Athletes Level 2 Athletes Level 1 Athletes
AMRAP 15 AMRAP 15 AMRAP 15
~45 Double Unders ~30 Double Unders ~45 Single Unders
~15 Power Cleans (135/95) ~15 Power Cleans (115/80) ~15 Power Cleans 95/65 or less
~45 Double Unders ~30 Double Unders ~45 Single Unders
~15 Handstand Push-ups ~10 Handstand Push-ups ~10 Handstand Push-ups – modified

ACCESSORY – After Class

3 Rounds NOT for time:

  • 8 Tempo Dumbbell Push Press or Bench Press
  • 8 Tempo Dumbbell Bent Over Row
  • 1 Max Effort L-Sit Hold on Box, paralletes, or rings

AND/OR

ROMWOD  –  What is ROMWOD?

BOOST PERFORMANCE – Increased range of motion can generate power and promote efficiency of functional movements through improved position and posture.

OPTIMIZE RANGE OF MOTION – Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.

ACCELERATE RECOVERY – Recovery is increased through the natural release of hyaluronic acid while simultaneously resetting the central nervous system.