CrossFit East Indy: Workout of the Day for Tuesday 2.19.19

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!
  • Granite Games
  • 6.22.19 – Strength In Our Streets
  • 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

  • 4 Push Press 45/35/15
  • 4 Jumping Air Squats
  • 4 Lateral lunge

Then, Stretching warm up – Coach led

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

-Then-

10:00 to 15:00 – 2 rounds:

  • 5 High Hang Power Clean
  • 5 Above the Knee Power Clean with 2 sec pause at knee and in the catch
  • 5 Below the Knee Power Clean with 2 sec pause at knee and in the catch

STRENGTH/SKILL/GYMNASTICS – 15:00 to 35:00

3-Position Pausing Power Clean –Build to a Heavy Complex: 

 ~1 High Hang Power Clean 
~1 Hang Power Clean from above knee
~1 Power Clean

*Pausing for a 2 Count at the Knee and in the Catch.

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
5 Rounds for time:5 Rounds for time:5 Rounds for time:
~45 Double Unders~30 Double Unders~50 Single Unders or :30 of DU
~5 Power Cleans 185/125~5 Power Cleans (155/105)~5 Power Cleans 115/85
~7 Bar Facing Burpees~7 Bar Facing Burpees~7 Bar Facing Burpees
*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

Recovery Bike, Ski, or Row
16 Minute Recovery Effort

~On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions


CrossFit East Indy: Workout of the Day for Monday 2.18.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 2.16.19 – Ice Breaker – A-ron F. and Ant-man F.
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • Granite Games
  • 6.22.19 – Strength In Our Streets
  • 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

  • 10 Butterfly Situps
  • 5 Air Squats
  • 3 Burpee

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 15:00

5 rounds of:

  • 8 Alt. 1 leg squats to bench or box or pistols, add weight if able
  • 5 second support hold, 3 tuck to L’s, 5 second support hold

*Can be done from Rings, Matador, Box, or Bench. As always, progressions and modifications as needed.

STRENGTH – 20:00 to 35:00

Warm up Squats to 85%, then,

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

  • Alt. Minutes – 1 Front Squats
  • Alt. Minutes – 3 Back Squats

*Both* lifts are performed with the same load:  85% of 1RM Front Squat.

CONDITIONING  – 45:00 to 60:00

Level 3 Athletes(RX+)/Level 2 Athletes(RX)Level 1 Athletes(Scaled)
For Time: For Time: 
~75 Wallballs 20/14~50 Wallballs 14/10 or less
~35/25 Calorie Bike, Row or Ski~30/20 Calorie Row or Ski
Directly Into…Directly Into…
6-9-12-15:6-9-12-15:
~Chest to Bar Pull-Ups~Pull-Ups or Toes on Box Pull-ups
~Kipping Handstand Push-ups~Kipping HSPU – modified
~DB or KB Front Squats (50’s/35’s)~DB or KB Front Squats 35/25 or less
*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

  • 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 Saturday 2.16.19

Teams of 2
Row or Ski
3 Rounds for time:
Partner 1 – 21/15
Partner 2 – 21/15
Partner 1 – 18/13
Partner 2 – 18/13
Partner 1 – 15/11
Partner 2 – 15/11
*1 round is 108/68.  Complete 3 rounds for time.
Teams of 2Teams of 2Teams of 2
AMRAP 20AMRAP 20AMRAP 20
~12 Alt DB Snatch 70/50~10 Dumbbell Power Snatches (50/35)~8 Dumbbell Power Snatches 35/25
~12 Burpees Over Dumbbell~10 Burpees Over Dumbbell~8 Burpees Over Dumbbell
~12 – 30 Feet Shuttle Sprint~10 – 30 Feet Shuttle Sprint~8 – 30 Feet Shuttle Sprint
*Partner alternate rounds*Partner alternate rounds*Partner alternate rounds

CrossFit East Indy: Workout of the Day for Friday 2.15.19

CrossFit East Indy Community News –

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 7:00

0:00 to 04:00

AMRAP 4

  • 10 Banded Pull Aparts
  • 50′ Side Shuffle
  • 5 push-ups
  • 50′ Side Shuffle

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 7:00 to 15:00

5 sets of:

  • 5-10 reps Pulling Skill Work, Kipping, Pull-ups, CTB, Bar Muscle-Ups, Ring Muscle-ups
  • 20 ABMAT situps or 12 GHD Sit-ups

Bar Muscle-up

1 The hollow body position
2 The extended (arch) position
3 Scoop legs & lever back
4 The hip pop
5 Slide hands around the bar
6 Fast sit-up & lockout arms

STRENGTH – 20:00 to 40:00

Barbell Warm-up – 2 rounds:

  • 5 Push Press
  • 5 Push Jerk with 2 secong pause in dip and catch
  • 5 Split Jerk with 2 second pause in dip and catch

1.Every 2 Minutes: Pausing Push Jerk – 5 Sets of 2: 63%, 68%, 73%x3. 2 second pause in dip and catch.

2. Every 2 Minutes: Pausing Split Jerk – 5 Sets of 2: 63%, 68%, 73%x3. 2 second pause in dip and catch

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 15:AMRAP 15:AMRAP 15:
~12 Power Cleans 135/95~12 Power Cleans 115/80~12 Power Cleans 95/65 or less
~12 Push-ups ~10 Push-ups ~10 Push-ups – modified 
~8 Reverse Lunge 135/95~8 Reverse Lunge 115/80~8 Reverse Lunge 95/65 or less
~6 Strict Pull-ups + 6 BF or Kip~3 Strict Pull-ups + 9 BF or Kip~6 Strict on toes + 6 BF or Kip – mod

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 2.14.19

  • CrossFit Open – 2.21.19 to 3.25.18
  • 2.16.19 – Ice Breaker – Aa-ron F. and Ant-man F.
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • Granite Games
  • 6.22.19 – Strength In Our Streets
  • 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 07:00

0:00 to 04:00

AMRAP 4

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

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 7:00 to 15:00

Inverted Skill Work – Handstand Walk

  1. Kick up on wall
  2. Toes on wall handstand
  3. Nose and toes to Wall
  4. Nose and toes to Wall alt. lifting hands and shoulder touchs
  5. Nose and toes to wall moving down the wall
  6. Nose and toes to wall into free standing handstand
  7. Free standing handstand hold in square
  8. Handstand Walk
  9. Handstand Walk around obstacles and over plates

STRENGTH – 15:00 to 35:00

Barbell Warm up – 2 rounds of:

  • 5 Overhead Squat
  • 5 Hang Power Snatch
  • 5 Snatch Balance
  • 5 High Hang Squat Snatch
  • 5 Above the Knee Squat Snatch
  • 5 Below the Knee Squat Snatch

Snatch Technique
Every 2 minutes for 5 sets:
~High Hang Squat Snatch + Above Knee Squat Snatch + Squat Snatch *Sets at 60, 63, 66, 69, 72%

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
~14 Cal Bike or ski~14 Cal Bike or ski~10 Cal Bike or ski
~14 Push Jerk 155/105~14 Push Jerk 135/95~10 Push Jerk 115/80 or less
~14 Shuttle Sprint – 30 feet~14 Shuttle Sprint – 30 feet~10 Shuttle Sprint – 30 feet
~14 Back Squat 155/105~14 Back Squat 135/95~10 Back Squat 115/80 or less
~14 Box Jump Over 24/20~14 Box Jump Over 24/20~10 Box Jump Over 20/16 or less
~14 Power Snatch 155/105~14 Power Snatch 135/95~10 Power Snatch 115/80 or less
~14 Bar Facing Burpees~14 Bar Facing Burpees~10 Bar Facing Burpees
*Share reps as desired*Share reps as desired*Share reps as desired

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 2.13.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 2.16.19 – Ice Breaker – A-ron F. and Ant-man F.
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • Granite Games
  • 6.22.19 – Strength In Our Streets
  • 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

  • 10 Good Mornings
  • 7 Cal Bike/Row/Ski
  • 10 Push Ups

Coach led Warm-up – General Stretching Warm-up

SKILL/CORE/GYMNASTICS – 8:00 to 15:00

5 rounds of:

  • :15 HS Hold + :05 HSPU Negative + :10 Headstand hold
  • 10 Toes to Bar, Strict, Skill, Rhythm

STRENGTH – 15:00 to 40:00

5 Sets of:

  • 5 to 10 Glute Ham Raise
  • 10 Dumbbell Bench Press, Heavy as possible
  • 5-4-3-2-1: Heavy Deadlifts
  • 15 Weighted AbMat Sit-ups

CONDITIONING – 45:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
AMRAP 15:AMRAP 15:AMRAP 15:
~35 Double Unders~25 Double Unders~20 Singles or :30 Double Unders
~14 Alt. DB Snatch 70/50~14 Alt. DB Snatch 50/35~14 Alt. DB Snatch 35/25
~35 Double Unders~25 Double Unders~20 Singles or :30 Double Unders
~15 Toes to Bar~10 Toes to Bar~10 Hanging Knee Raise

ACCESSORY – After Class

  • ROMWOD

CrossFit East Indy: Workout of the Day for Tuesday 2.12.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 2.16.19 – Ice Breaker – A-ron F. and Ant-man F.
  • 6.22.19 – Strength In Our Streets
  • 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

  • 5 Push Press 45/35/15
  • 5 Jumping Air Squats
  • 5 Lateral lunge

Then, Stretching warm up – Coach led

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

-Then-

07:00 to 10:00

  • 5 Above the Knee Power Clean
  • 5 Above the Knee Squat Clean
  • 5 Below the Knee Squat Clean
  • 5 Push Jerk
  • 5 Split Jerk

10:00 to 15:00 – warm up clean and jerk to 70%

STRENGTH/SKILL/GYMNASTICS – 15:00 to 30:00

1 Clean and Jerk – Squat or Power or Split or Push

  • 0:00 @ 70%,
  • 1:30 @ 75%,
  • 3:00 @ 80%,
  • 4:30 – Rest
  • 6:00 @ 75%,
  • 7:30 @ 80%,
  • 9:00 @ 85%,
  • 10:30 – Rest
  • 12:00 @ 80%,
  • 13:30 @ 85%,
  • 15:00 @ 90%

CONDITIONING – 35:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
3 Rounds: 3 Rounds: 3 Rounds: 
AMRAP 5: AMRAP 5: AMRAP 5: 
~18 Handstand Push-Up~12 Handstand Push-Up~12 Handstand Push-Up – modified
~21 Power Cleans~21 Power Cleans~21 Power Cleans
~27/21 Calorie Assault Bike~27/21 Calorie Row or Ski~21/16 Calorie Row or Ski
Rest 5 MinutesRest 5 MinutesRest 5 Minutes
Round 1: 175/115Round 1: 155/105Round 1: 135/95
Round 2: 155/105Round 2: 135/95Round 2: 115/85
Round 3: 135/95Round 3: 115/85Round 3: 95/65

ACCESSORY – After Class

~ROMWOD

CrossFit East Indy: Workout of the Day for Monday 2.11.19

CrossFit East Indy Community News –

  • 2.16.19 – Ice Breaker – A-ron F. and Ant-man F.
  • 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

0:00 to 03:00

AMRAP 3

  • 10 Butterfly Situps
  • 5 Air Squats
  • 3 Burpee

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 8:00 to 15:00

3 rounds of:

  • 16 Alt. 1 leg squats to bench or box or pistols
  • Accumulate 1:00 L-sit

STRENGTH – 20:00 to 35:00

Warm up Squats to 70%, then,

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

  • Alt. Minutes – 3 Front Squats
  • Alt. Minutes – 6 Back Squats

*Both* lifts are performed with the same load:  70% of 1RM Front Squat.

CONDITIONING  – 45:00 to 60:00

4 rounds, 1 min per station, of:4 rounds, 1 min per station, of:4 rounds, 1 min per station, of:
~Thruster 115/80~Thruster 95/65~Thruster 75/55 or less
~Burpee Box Jump 24/20~Burpee Box Jump 24/20~Burpee Box Jump 20/16 or less
~CTB~Pull-ups~Jumping Pull-ups
~Rest~Rest~Rest

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 Saturday 2.9.19

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
In a 20 Minute Window: In a 20 Minute Window: In a 20 Minute Window: 
2 Rounds:2 Rounds:2 Rounds:
~40/30 Calorie Row~40/30 Calorie Row~30/24 Calorie Row
~40 Box Jump Overs 24/20~40 Box Jump Overs 24/20~30 Box Jump Overs 20/16 or less
~30 Front Squats 135/95~30 Front Squats 115/80~30 Front Squats 95/65
In Time Remaining…In Time Remaining…In Time Remaining…
Build to a 1RM:Build to a 1RM:Build to a 1RM:
~Squat Clean + Hang Squat Clean + JerkSquat Clean + Hang Squat Clean + JerkSquat Clean + Hang Squat Clean + Jerk
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
For time:For time:For time:
~50 GHDSU~50 Toes to bar~40 Hanging Knee raise
~50/35 Cal Bike~50/35 Ski~40/28 Cal Bike
~50 Toes to Bar~50 V-ups~40 V-ups
~50/35 Cal Ski~50/35 Cal Bike~40/28 Row
~50 V-ups~50 Butterfly situps~40 Butterfly situps
~50  – 30′ Shuttle Sprints~50  – 30′ Shuttle Sprints~40  – 30′ Shuttle Sprints

CrossFit East Indy: Workout of the Day for Friday 2.8.19

CrossFit East Indy Community News –

  • CrossFit Open – 2.21.19 to 3.25.18
  • 2.16.19 – Ice Breaker – Aa-ron F. and Ant-man F.
  • 4.13.19 – Age Group Invitational – All our members over 35!
  • 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 7:00

0:00 to 04:00

AMRAP 4

  • 10 Banded Pull Aparts
  • 50′ Side Shuffle
  • 5 push-ups
  • 50′ Side Shuffle

Then, Stretching warm up – Coach led

SKILL/CORE/GYMNASTICS – 7:00 to 15:00

5 sets of:

  • 5-10 reps Pulling Skill Work, Kipping, Pull-ups, CTB, Bar Muscle-Ups, Ring Muscle-ups
  • 20 ABMAT situps or 12 GHD Sit-ups

Bar Muscle-up

1 The hollow body position
2 The extended (arch) position
3 Scoop legs & lever back
4 The hip pop
5 Slide hands around the bar
6 Fast sit-up & lockout arms

STRENGTH – 20:00 to 35:00

Every 2 minutes for 7 sets:
~3 Push Jerk, ascending

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:
~12 DB Reverse Lunge 65/45 x 2~12 DB Reverse Lunge 50/35 x 2~12 DB Reverse Lunge 35/25 x 2 or less
~50 Double Unders~30 Double Unders~40 Single Unders or :30 of Double Unders
~12 DB Hang Clean & Jerk 65/45 x 1~12 DB Hang Clean & Jerk 50/35 x 1~12 DB Hang Clean & Jerk 35/25 x 1 or less
~12 Lateral Burpees over DB~10 Lateral Burpees over DB~8 Lateral Burpees over DB
*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

4 Rounds:

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

*Or from another day that you haven’t done