CrossFit East Indy: Workout of the Day for Wednesday 10.17.18

CrossFit East Indy Community News – 

  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 → SnowBrawl
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 10:00

  • Coach led Warm-up or Game

STRENGTH – 10:00 to 35:00

Every 2 minutes for 10 minutes of:

  • 4 Deadlift at 80% of your 1 RM

Every 2 minutes for 10 minutes:

  • 4 Sumo Deadlift at 80% of your 1 RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 3: AMRAP 3: AMRAP 3:
~9 Lateral Burpees ~9 Lateral Burpees ~9 Lateral Burpees
~9 Power Cleans 135/95 ~9 Power Cleans (115/80) ~9 Power Cleans 95/65 or less
Rest 3 Minutes Rest 3 Minutes Rest 3 Minutes
AMRAP 3: AMRAP 3: AMRAP 3:
~7 Lateral Burpees ~7 Lateral Burpees ~7 Lateral Burpees
~7 Power Cleans 155/105 ~7 Power Cleans (135/95) ~7 Power Cleans 115/80 or less
Rest 3 Minutes Rest 3 Minutes Rest 3 Minutes
AMRAP 3: AMRAP 3: AMRAP 3:
~5 Lateral Burpees ~5 Lateral Burpees ~5 Lateral Burpees
~5 Power Cleans 175/115 ~5 Power Cleans (155/105) ~5 Power Cleans 135/95 or less

ACCESSORY – After Class

10 Minutes of Handstand Walking Practice.  This could be:

  • Nose-to-wall handstand holds.
  • Shoulder Taps. …
  • Hip Touches. …
  • Off-wall Handstand Holds. …
  • Handstand Walk-aways. …
  • Handstand Walk
  • Add Obstacles
  • Talk to your coach about options to improve
  • And/Or accessory you missed from a prior day

 

 

CrossFit East Indy: Workout of the Day for Tuesday 10.16.18

CrossFit East Indy Community News – 

  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 → SnowBrawl
  • Wodapalooza – Qualifier in September & October 2018
  • 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

-Then-

5:00 to 10:00 – Coach led

 2 rounds:
  • 5 Pausing Split Jerks with 5 sec pause in dip and catch
  • 5 Hang Power Clean
  • 5 Front Squat

STRENGTH – 10:00 to 35:00

  1.  Every 2 minutes for 10 minutes – Pausing Split Jerk – 5 sets of:  5 seconds in the dip, 5 seconds in the catch, ascending
  2.  Every 2 minutes for 10 minutes – Split Jerk – 5 sets to build to a heavy set of 2

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For time: For time: For time:
21-18-15-12-9: 21-18-15-12-9: 18-15-12-9-6:
~Wallballs (30/20) ~Wallballs (20/14) ~Wallballs 14/10 or less
~Chest to Bar Pull-Ups ~Pull-Ups ~Pull-Ups or mod pull ups
~Calorie Bike ~Calorie Row or Ski ~Calorie Row or Ski
~30′ Shuttle Sprint ~30′ Shuttle Sprint ~30′ Shuttle Sprint
*If you do not complete all reps under 20:00, your score is 20:00 plus the uncompleted reps. *If you do not complete all reps under 20:00, your score is 20:00 plus the uncompleted reps. *If you do not complete all reps under 20:00, your score is 20:00 plus the uncompleted reps.

ACCESSORY – AFTER CLASS

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.

OR

4 rounds NOT for time:

  • 8 Dumbbell Bench Press –  Ascending Heavy as possible
  • 8 Dumbbell Row each arm – Ascending HAP
  • 15 Hollow Hollow Rock
  • 15 Hollow Arch Rock

 

CrossFit East Indy: Workout of the Day for Monday 10.15.18

CrossFit East Indy Community News – 

  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Allan – Great job guys!
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • 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 or game

STRENGTH – 15:00 to 35:00

Every 2 minutes for 10 minutes of:

  • 4 Overhead Squats at 80% of your 1 RM

Every 2 minutes for 10 minutes:

  • 4 Front Squats at 80% of your 1 RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 15 AMRAP 15 AMRAP 15
~14 DB Hang Clean & Jerk 70/50 ~14 DB Hang Clean & Jerk 50/35 ~14 DB Hang Clean & Jerk 35/25 or less
~12 Box Jump Overs 24/20 ~10 Box Jump Overs 24/20 ~10 Box Jump Overs 20/16 or less
~10 Ring Dips ~6 Ring Dips ~6 Ring Dips – modified

ACCESSORY – After Class

4 rounds NOT for time:

  • 10 Pistols – add weight as able or modify as needed
  • 30 Feet Kettlebell Curtsy Lunge – Bodyweight or add weight as able
  • 15 GHD Sit-ups or V-ups

 

CrossFit East Indy: Workout of the Day for Saturday 10.13.18

WARM UP – 0:00 to 10:00
15:00 to 35:00
Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 2 Teams of 2 Teams of 2
AMRAP 20: AMRAP 20: AMRAP 20:
~14 Power Cleans 155/105 ~14 Power Cleans 135/95 ~14 Power Cleans 115/80 or less
~14 Bar Facing Burpees ~14 Bar Facing Burpees ~14 Bar Facing Burpees
~200 Meter Run together ~200 Meter Run together ~200 Meter Run together
*Share reps as desired *Share reps as desired *Share reps as desired
45:00 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 12 AMRAP 12 AMRAP 12
~Row 30/24 Cal ~Row 30/24 Cal ~Row 30/24 Cal
~20 GHDSU + 20 Hip Extensions ~20 V-Ups + 20 Good Mornings 45/35 ~20 BAMSU + 20 Good Mornings 35/25 or less
*Partner A rows all the 30/24 cal while Partner B performs all the 20 GHDSU + 20 HE. Both partners work at the same time. The partner who completes their work first gets to rest until the other partner is done with their work, then partners switch. *Partner A rows all the 30/24 cal while Partner B performs all the 20 + 20. Both partners work at the same time. The partner who completes their work first gets to rest until the other partner is done with their work, then partners switch. *Partner A rows all the 30/24 cal while Partner B performs all the 20 + 20. Both partners work at the same time. The partner who completes their work first gets to rest until the other partner is done with their work, then partners switch.
*Score is total reps completed as a team *Score is total reps completed as a team *Score is total reps completed as a team

CrossFit East Indy: Workout of the Day for Friday 10.12.18

CrossFit East Indy Community News – 

  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 10:00

  • Coach led warm up or game

STRENGTH – 10:00 to 30:00

Every 2 minutes for 10 minutes of:

  • 4 Close Grip Bench Press at 75% of your 1RM

Every 2 minutes for 10 minutes:

  • 4 Bench Press with Standard Grip at 75% of your 1RM

Pulling – 30:00 to 40:00

  • 10 sets of 5 reps pulling movement of your choice.  IE Strict pull-ups, rope climb, pegboard, muscle up, kipping pull up, ring rows, etc.

CONDITIONING –  45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 14: AMRAP 14: AMRAP 14:
~3 Thrusters 115/80 ~3 Thrusters (95/65) ~3 Thrusters 75/55
~3 Toes to Bar ~3 Toes to Bar ~3 Toes to Bar
~3 Calorie Bike ~3 Calorie Row or ski ~3 Calorie Row or ski
~6 Thrusters 115/80 ~6 Thrusters (95/65) ~6 Thrusters 75/55
~6 Toes to Bar ~6 Toes to Bar ~6 Toes to Bar
~6 Calorie Bike ~6 Calorie Row or ski ~6 Calorie Row or ski
~9 Thrusters 115/80 ~9 Thrusters (95/65) ~9 Thrusters 75/55
~9 Toes to Bar ~9 Toes to Bar ~9 Toes to Bar
~9 Calorie Bike ~9 Calorie Row or ski ~9 Calorie Row or ski
…. …. ….
Continue to add (3) reps until finish Continue to add (3) reps until finish Continue to add (3) reps until finish

 

ACCESSORY 

  • 4×8 Bicep Curl
  • 4×8 Dip/Tricep work
  • Or from another day that you haven’t done

CrossFit East Indy: Workout of the Day for Thursday 10.11.18

CrossFit East Indy Community News – 

  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 → SnowBrawl
  • Wodapalooza – Qualifier in September & October 2018
  • 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 10:00

Stretching warm up – Coach led

STRENGTH – 10:00 to 30:00

Warm up

  • 1 Power Snatch + 1 Above the Knee Squat Snatch + 1 Below the Knee Squat Snatch + 1 Squat Snatch + 1 Snatch Balance – Bar, 50%, 60%

Squat Snatch

  • On the 0:00 – 3 at 68% of 1RM – Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch
  • On the 1:00 – 3 at 71% of 1RM – Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch
  • On the 2:00 – 3 at 74% of 1RM – Snatch Pull/Shrug + Hang Squat Snatch + Squat Snatch
  • On the 3:00 – rest
  • On the 4:00 – 2 at 78% of 1RM – Squat Snatch
  • On the 5:00 – 2 at 81% of 1RM – Squat Snatch
  • On the 6:00 – 2 at 84% of 1RM – Squat Snatch
  • On the 7:00 – rest
  • On the 8:00 – 1 at 88% of 1RM – Squat Snatch
  • On the 9:00 – 1 at 90% of 1RM – Squat Snatch
  • On the 10:00 – 1 at 92% of 1RM – Squat Snatch
  • On the 11:00 – rest
  • Not for Time: 3 Singles (92%-94%-96%)

CONDITIONING  – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 12 AMRAP 12 AMRAP 12
~10 Handstand Push ups 4″/3″ deficit ~10 HSPU ~HSPU modified
~16 Alt DB Snatch 70/50 ~16 Alt DB Snatch 50/35 ~16 Alt DB Snatch 35/25 or less
~50 Double Unders ~30 Double Unders ~50 Single Unders

ACCESSORY

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

 

CrossFit East Indy: Workout of the Day for Wednesday 10.10.18

CrossFit East Indy Community News – 

  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 → SnowBrawl
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP –  0:00 to 10:00

  • Coach led Warm-up or Game

STRENGTH – 10:00 to 35:00

Every 2 minutes for 10 minutes of:

  • 5 Deadlift at 75% of your 1 RM

Every 2 minutes for 10 minutes:

  • 5 Sumo Deadlift at 75% of your 1 RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
3 Rounds: 3 Rounds: 3 Rounds:
~600 Meter Run ~400 Meter Run ~300 Meter Run
~15 Hang Squat Snatches 115/80 ~15 Hang Squat Snatches 95/65 ~15 Hang Squat Snatches 75/55

ACCESSORY – After Class

10 Minutes of Handstand Walking Practice.  This could be:

  • Shoulder touch
  • Free standing handstand
  • nose and toes to wall
  • HSW on the floor
  • using obstacle to walk over, etc.
  • Talk to your coach about options to improve
  • And/Or accessory you missed from a prior day

CrossFit East Indy: Workout of the Day for Tuesday 10.9.18

CrossFit East Indy Community News – 

  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • 12.15.18 → SnowBrawl
  • Wodapalooza – Qualifier in September & October 2018
  • 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

-Then-

5:00 to 10:00 – Coach led

 2 rounds:
  • 5 Hang Power Clean
  • 5 Front Squat

*Warm up Squat Clean to 66% of 1 RM

STRENGTH – 15:00 to 35:00

Squat Clean – This moves fast.  Know your numbers.  Be warmed up.  Have your weights ready.

  • On the 0:00 – 3 at 66% of 1RM
  • On the 1:00 – 3 at 69% of 1RM
  • On the 2:00 – 3 at 72% of 1RM
  • On the 3:00 – rest
  • On the 4:00 – 2 at 76% of 1RM
  • On the 5:00 – 2 at 79% of 1RM
  • On the 6:00 – 2 at 82% of 1RM
  • On the 7:00 – rest
  • On the 8:00 – 1 at 86% of 1RM
  • On the 9:00 – 1 at 88% of 1RM
  • On the 10:00 – 1 at 90% of 1RM
  • On the 11:00 – rest
  • On the 12:00 – 1 at 86% of 1RM
  • On the 13:00 – 1 at 88% of 1RM
  • On the 14:00 – 1 at 90% of 1RM

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
AMRAP 3: AMRAP 3: AMRAP 3:
~9/6 Calorie Assault Bike ~9/6 Cal Row or Ski ~9/6 Cal Row or Ski
~9 Power Cleans (135/95) ~9 Power Cleans (115/80) ~9 Power Cleans 95/65 or less
Rest 3 Minutes Rest 3 Minutes Rest 3 Minutes
AMRAP 3: AMRAP 3: AMRAP 3:
~9/6 Calorie Assault Bike ~9/6 Cal Row or Ski ~9/6 Cal Row or Ski
~7 Power Cleans (155/105) ~7 Power Cleans (135/95) ~7 Power Cleans 115/80 or less
Rest 3 Minutes Rest 3 Minutes Rest 3 Minutes
AMRAP 3: AMRAP 3: AMRAP 3:
~9/6 Calorie Assault Bike ~9/6 Cal Row or Ski ~9/6 Cal Row or Ski
~5 Power Cleans (175/125) ~5 Power Cleans (155/105) ~5 Power Cleans 135/95 or less

ACCESSORY – AFTER CLASS

  • Bench Press – 4 Sets of 8, Ascending Heavy as possible
  • Dumbbell Row – 4 Sets of 8 each arm, Ascending HAP
  • Midline accessory from yesterday if you didn’t get it in

Row Conditioning
12 Minute Row

Minute 1: 2k Pace +20 Seconds
Minute 2: 2k Pace +10 Seconds
Minute 3: 2k Pace +20 Seconds
Minute 4: 2k Pace +8 Seconds
Minute 5: 2k Pace +20 Seconds
Minute 6: 2k Pace +6 Seconds
Minute 7: 2k Pace +20 Seconds
Minute 8: 2k Pace +4 Seconds
Minute 9: 2k Pace +20 Seconds
Minute 10: 2k Pace +2 Seconds
Minute 11: 2k Pace +20 Seconds
Minute 12: 2k Pace

CrossFit East Indy: Workout of the Day for Monday 10.8.18

CrossFit East Indy Community News – 

  • 10.13.18 → Grand Games, Riley & Aaron, Anthony & Jerry
  • 11.3.18 → RX Midwest Showcase
  • 11.10.18 → Barbelle Throwdown in Marysville OH – Kathy & Katie
  • Wodapalooza – Qualifier in September & October 2018
  • Please let me know if you are involved in any other events or have news to share

WARM-UP – 0:00 to 05:00

  • Coach led warm up or game

STRENGTH – 10:00 to 30:00

Every 2 minutes for 10 minutes of:

  • 5 Overhead Squats at 75% of your 1 RM

Every 2 minutes for 10 minutes:

  • 5 Front Squats at 75% of your 1 RM

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
For Time: For Time: For Time:
~30 Box Jumps (24/20) ~30 Box Jumps 24/20 ~20 Box Jumps 20/16 or less
~30 Chest to Bar Pull-ups ~30 Pull-ups ~20 Jumping Pull ups
~30 Kettlebell Swings (70/53) ~30 Kettlebell Swings 53/35 ~20 Kettlebell Swings 35/26 or less
~30 Front Squats 115/80 ~30 Front Squats 95/65 ~20 Front Squats 75/55 or less
~30 Toes to Bar ~30 Toes to Bar ~20 Butterfly Sit up
~30 Push Press 115/80 ~30 Push Press 95/65 ~20 Push Press 75/55 or less
~30 Deadlifts (115/80) ~30 Deadlifts 95/65 ~20 Deadlifts 75/55 or less
~30 Wallballs (30/20) ~30 Wallballs 20/14 ~20 Wallballs 14/10 or less
~30 Bar Facing Burpees ~30 Bar Facing Burpees ~20 Bar Facing Burpees
~30 Double Unders ~30 Double Unders ~20 Single Unders
*20 minute time cap *20 minute time cap *20 minute time cap
*If you do not complete all reps under 20:00, your score is 20:00 plus the uncompleted reps. *If you do not complete all reps under 20:00, your score is 20:00 plus the uncompleted reps. *If you do not complete all reps under 20:00, your score is 20:00 plus the uncompleted reps.

ACCESSORY – After Class

Not for time:

  • Pistols – 3 sets of 10 each leg – add weight as able or modify as needed
  • Side Lunge – 3 sets of 10 each leg –  add weight as able
  • KB Overhead Lunge – 3 sets of 10 each leg –  add weight as able

Midline
4 Rounds:
~:20 Ring Dip Support Hold
~:25 GHD Supine Hold
~:30 Hand Stand Hold

 

CrossFit East Indy: Workout of the Day for Saturday 10.6.18

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 3 Teams of 3 Teams of 3
For Time: For Time: For Time:
~1 Mile Run – together ~1 Mile Run – together ~1200 meter run together
~150/100 Calorie Assault Bike ~150/100 Calorie Row or Ski ~100/70 Calorie Row or Ski
~100 Hang Power Clean 165/115 ~100 Hang Power Clean 135/95 ~100 Hang Power Clean 115/80 or less
~80 Front Squats 165/115 ~80 Front Squats 135/95 ~80 Front Squats 115/80 or less
~60 Squat Clean 165/115 ~60 Squat Clean 135/95 ~60 Squat Clean 115/80 or less

 

Level 3 Athletes(RX+) Level 2 Athletes(RX) Level 1 Athletes(Scaled)
Teams of 3 Teams of 3 Teams of 3
AMRAP 9 AMRAP 9 AMRAP 9
~3 minute Max GHDSU ~3 minute Max V-up ~3 minute Max BAMSU
~3 minute Max TTB ~3 minute Max TTB ~3 minute Max Hang Knee Raise
~3 minute Max BAMSU ~3 minute Max BAMSU ~3 minute Max BAMSU