Workout of the Day

111717

CrossFit Incite – CrossFit WOD

RED Friday

Warm-up

x 3 Rounds

100m Jog – 50m There & Back

10 KB Straight Leg Deadlifts – any WT

1:00 ea

Couch ST

Pigeon Pose

Calf ST

Movement Prep.

Review of Mile course + Rowing Technique

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
If athlete is a non-running athlete, a bike can be sub’d for the run but will NOT = RX

3.2 miles for men

2.6 miles for women

Stretch

Workout of the Day

11172017-OLY

CrossFit Incite – Olympic Weightlifting

Overhead Squat (Build up to a heavy single)

Pendlay Row (4×4@ AHAP)

Deadlift (Work up to a heavy single)

Pull-ups (Strict 5×6-8 Banded 5×10)

If you can do 6-8 strict pull ups then complete 5×6-8. If not, then do banded 5×10.

Barbell GHD Back EXT (4×12)

Can be Weighted or not

Workout of the Day

111617

CrossFit Incite – CrossFit WOD

Warm-up

5:00 Dodge Ball

Buy IN’s – Coaches Choice

Mobility – as needed

Skill

15:00 to Work on Ring Dips or Rope Climbs

Use this time to work on either skill that is lacking; aiming for approx. 4 sets of Reps TBD by athlete/coach

Ring Dips

Rope Climbs

Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

A.

12 Burpees + 200m Run

B.

7 C2B Pull Ups

14 (7 ea) 1-Arm Russian KBS – 53/35#

21 Air SQT

28 (14 ea) OH WT’d Lunge – 45/25#

Score = Rounds/Reps of “B” – athlete picks up where partner left off when they switch.

Stretch

Workout of the Day

111517

CrossFit Incite – CrossFit WOD

Using your Previous Training Max, + 5 pounds for women + 10 pounds for men
Example:
(female) 150 pounds 1RM, 135 lbs Training Max + 5 pounds = 140 lbs
(male) 200 pounds 1RM, 180lbs Training Max + 10 lbs = 190 lbs

***If adding the extra 5 or 10lbs exceeds your previous 1RM, use your True 1RM

Warm-up

x 3 Rounds

15 Jumping Jacks

5 ea Band Pull Aparts High/Low

10 Shoulder Cork Screws

1:00 ea

Banded Shoulder ST

Banded Lat ST

Movement Prep.

x 3 Rounds

8 DB or KB OH Press

8 ea Bent Over Alternating DB or KB Rows

Strength

1: Shoulder Press (95% x 1+)

40% x 5

50% x 5

60% x 3

75% x 5

85% x 3

95% x 1+

2: Shoulder Press (50% – 3 x 10)

Metcon

Metcon (Time)

4 Rounds For Time

15 Push Press – 95/65

60 DUs
RX +

20 Push Press – 120/80

60 DUs Unbroken

Fitness

Wt: scaled as needed x 10 reps

120 Singles

Stretch

Workout of the Day

111417

CrossFit Incite – CrossFit WOD

Warm-up

High Knees – down

Butt Kickers – back

5 Wall Ball Sqt Cleans

Side Shuffles – down & back

5 Wall Ball Sqt Cleans

Carioca – down & back

5 Wall Ball Sqt Cleans

Movement Prep.

Review of Power Clean + Split Jerk

Acclimation Sets of all other movements as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

33:00 AMRAP of:

5 Power Clean + Split Jerk – 115/75#

10 Box Jump – 24/20″

15 Push Ups

20 Ab Mat Sit Ups

400m Run
Rx +

Power CLN + Split Jerk – 155/105

BXJ – 30/24″

HSPU

GHD Sit Up

Fitness:

scaled as needed

Stretch

Workout of the Day

111317

CrossFit Incite – CrossFit WOD

Warm-up

1:00 Jump Rope

10-15 ea

Wrist Circles

Elbow Circles

Arm Circles

Standing Toe Touches

Torso Rotations

Air Squats

5 ea Cossack Squats

3 ea Worlds Greatest ST

PVC Pass Thrus

PVC Windmills

Movement Prep.

x 3 Rounds

3 Snatch Grip RDLs

3 Low Hanging HIgh Pulls

3 Hang Power Snatch + 3 OHS

Strength

Snatch (3-3-3-2-2-2-1-1-1)

Inc WT ea Set. Start light n First set of 3, build up from there. Try to come close to a 1RM on the last set of 1

Metcon

14:00

Metcon (Calories)

4 Rounds of

2:00 to complete

7 Power Snatches – 95/65

Max Calorie Row in remaining Time

2:00 REST between Rounds
RX+ =

Snatch WT: 135/95#

Calorie Assault Bike

Fitness:

Snatch WT:

Scaled as needed

Stretch