Workout of the Day

032317

CrossFit Incite – CrossFit WOD

Warm-up

30 cal Row/Ride

0:30 ea:

– Cobra Pose

– Childs Pose

– Pigeon Pose (ea)

15 Standing Toe Touches

10 (5ea) Side Lunges

10 Air Squats w/ 0:03 Pause at bottom

10 PVC Pass Thru’s

10 ea PVC Windmills

10 Walkouts + Push Ups

Movement Prep.

3 Sets of:

5 Wall Ball Squat Cleans – any WT

5 ea. Wall Ball OH Lunges – any WT

5 Heavy KB RDL’s

Skill

EMOM x 9:00

1. 30 (15 ea) Mt Climbers

2. 17 Wall Balls – 20/14

3. 8 Ring Dips

Metcon

Metcon (Time)

For Time:

200m Run

27 KBS – 53/35

27 Push Press – 75/55

400m Run

21 KBS – 53/35

21 Push Press – 75/55

200m Run

15 KBS – 53/35

15 Push Press – 75/55
RX+

KBS – 70/53

Push Press – 115/75

Fitness:

Any scaling of movements or WTs

Core

(Time Permitting)

20/10 x 4 ea:

– Ab Mat Sit Ups

– Superman HOLDs

Stretch

Workout of the Day

032217

CrossFit Incite – CrossFit WOD

Warm-up

200m JOG w/ High Knees, Butt Kickers, Side Shuffles etc

Walking High Kicks – down

Walking Quad ST – back

Walking Glute ST – down

Worlds Greatest ST – back

5ea Prone Scorpions

5ea Supine Scorpions

0:30 Cobra Pose

0:30 ea Pigeon Pose

Movement Prep.

Review of Bulgarian Split Squats

Strength

30:00

1: Bulgarian Split Squats (5 x 4 ea. Leg)

Wt’d Lunges w/ Back Foot Elevate on Bench or Box

2: Deadlift (5×5)

warm up sets as needed.

complete all 5 sets at constant WT

Metcon

Complete 1 of the following MetCon’s:

Metcon (Time)

3 Rounds for Time of:

10 Cal Rower

10 HR Push Ups

10 Burpees Over Rower

Stretch

Metcon (Time)

10 Cal Assault Bike

10 HR Push Ups

10 Burpees to Target

(Target is Bar approx. 6″ Higher than Standing Reach)

Workout of the Day

032117

CrossFit Incite – CrossFit WOD

Warm-up

3 Rounds:

10 Jumping Jacks

10 Air Squats

10 (5ea) Jumping Lunges

banded Shoulder Mobility – Coaches Choice

Movement Prep.

3 sets of:

5 ea 1-Arm KB Bottoms Up Press

10 Ring Rows

Strength

15:00

Shoulder Press (5 x 5 )

warm up as needed

complete all 5 Sets at the same WT

Metcon

Time Cap Set by Coach

Metcon (Time)

For Time:

200m Sprint

21 HSPUs

1 Rope Climb – 15′

200m Sprint

15 HSPUs

2 Rope Climbs – 15′

200m Sprint

9 HSPUs

3 Rope Climbs – 15′
Fitness:

200m Sprint

21 HR Push Ups

2 Scaled Rope Climbs

200m Sprint

15 HR Push Ups

4 Scaled Rope Climbs

200m Sprint

9 HR Push Ups

6 Scaled Rope Climbs

Stretch

Workout of the Day

032017

CrossFit Incite – CrossFit WOD

Warm-up

ROW/RIDE

5 Cals – Arms Only

5 Cals – Leg Only

5 Cals – Arms + Legs

Arms Circles

Shoulder Cork Screws

PVC Pass Thrus

PVC Wind Mills

3 Sets of:

3 HR Push Ups

5 Hanging Arch to Hollow Swing

7 Air Squats

Movement Prep.

1. PVC SN Warm UP/Progressions

2. Review of Bear Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

19:00 AMRAP of:

3 Bear Complex – 95/65

5 Squat Snatch – 95/65

7 Pull Ups

9 Burpees

11 Cal Row/Ride
RX +

Bear Complex + Snatch – 135/95

C2B Pull Ups

Burpee BXJ

Fitness: Any Scaling of WT or Movements as needed

Core

100 Hollow Rocks

Stretch

Workout of the Day

031817

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Metcon

1: Metcon (AMRAP – Rounds and Reps)

29:00 AMRAP Teams of 2:

A

7 T2B

400m Run

B

10 Cal Assault Bike – Arms Only

15 KBS – 70/53#

20 KB Goblet Squats – 70/53#

30 (15ea) Lunges – no WT.
Score: Rounds/Reps of “B”

Athletes switch after “A” is completed

2: Metcon (AMRAP – Reps)

1:00/0:30 Teams of 2

1. Max Reps Combined: Sit Ups

0:30 Rest

2. Max Reps Combined: Push Ups

0:30 Rest

3. Max Reps Combined: Air Squats (butt to Wall Ball)

Stretch

Workout of the Day

031717

CrossFit Incite – CrossFit WOD

CF Open 17.4

Warm-up

200m JOG

Walking High Kicks – down & back

Walking Quad ST – down

Worlds Greatest Walk – back

Banded Shoulder Mobility

3 Rnds of:

10 Cal Row/Ride

10 Wall Ball Squat Clean

10 Empty Bar Good Mornings

Movement Prep.

Review of movements. Movement Standards + Acclimation Sets

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

Stretch

Workout of the Day

031617

CrossFit Incite – CrossFit WOD

Warm-up

3 Sets of:

30 (15 ea) Mt Climbers

20 Air Squats

10 Push Ups

Cobra Pose

Childs Pose

Pigeon Pose (ea)

Down Dog

Movement Prep.

Burgener Warm Up

Strength

Metcon (Weight)

16:00 to build up to the Heaviest WT of:

BB Complex:

1 Power Snatch

3 BTN Snatch Grip Push Press

1 Snatch Balance

Metcon

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP of:

30 DUs

20 (10 ea) Alt 1-Arm DB Power Clean – 50/35

10 Burpees
Rx +

30 DU’s – UNBROKEN

20 (10 EA.) Alt 1-Arm DB Power Clean – 70/50

10 Reverse Burpees

[video: https://www.youtube.com/watch?v=2X7aJrpZ5Gw]

Fitness:

60 Singles

20 (10 ea.) Alt 1-Arm DB Grond to Shoulder

10 Push Ups

Stretch

Workout of the Day

031517

CrossFit Incite – CrossFit WOD

Warm-up

200m Jog w/ High Knees, Butt Kickers etc

5 ea Worlds Greatest ST

5 ea Side Lunges

5 ea Prone Scorpions

5 ea Supine Scorpions

Rx +: 9 Wall Walk Ups

Rx: 6 Wall Walk Ups

Fitness: 3 Wall Walk Ups

Movement Prep.

Review of Deadlifts & MU’s + Acclimation sets as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

31:00 AMRAP of:

400m Run

1 Rope Climb – 15′

15 Box Jumps – 24/20″

10 Deadlifts – 225/155

5 MU’s (Bar or Ring)

+ 1 Rope Climb/round
Fitness 1:

400m Run or 500m Row

3 Scaled Rope Climb

15 Box Jumps or Step Ups

11 Deadlifts – 155/105

3 Scaled MU’s

Fitness 2:

400m Run or 500m Row

7 Ring Rows

15 Step Ups

11 Deadlifts – 95/65

7 Jumping Pull Ups

Stretch

Full Body

Workout of the Day

031417

CrossFit Incite – CrossFit WOD

Warm-up

10 Cal Row/Ride (Arms ONLY)

15-20 ea of:

Arm Circles Fwd/Rev

Shoulder Cork Screws

PVC Pass Thru’s

PVC Windmills

0:15-0:20 ea of:

OH Triceps ST

Cross Body Shoulder ST

Tea Pot ST

Banded Shoulder Mobility

Movement Prep.

3 Sets of:

5 Power Clean – 45/35

5 Thrusters – 45/35

5 Ring Rows

5 Pike Push Ups

Metcon

The Shoulder Smoker (Time)

21-15-9

Row for Calories

Thrusters – 95/65

Ring Dip

Power Clean – 95/65

HSPU

Finisher

(Time Permitting)

Metcon (Time)

3 RFT of:

20 (10 ea) Alt. 1-Arm KB SDHP – 53/35

10 K2E

Stretch

Shoulders

Upper Back

Workout of the Day

031317

CrossFit Incite – CrossFit WOD

Warm-up

2:00 Jump Rope

Walking High Kick

Walking Quad ST

Walking Hip/Glute ST

Lunges – down

Worlds Greatest ST – back

Walkouts

Rotating Air Squats – down & back

Movement Prep.

3 sets of:

15 ea. Lateral Hip Band Steps

Strength

Back Squat (5 x 5 )

3-5 Warm Up Sets as needed

5 Sets of 5 reps at same WT

Metcon

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP of:

20 Wall Balls – 20/14

100m Sprint (50m There & Back)

ea 100m Sprint = 1 rep
Rx +

Wall Balls – 30/20

Fitness

scaled Wall Ball WT

Stretch

Couch ST

Pigeon Pose