Workout of the Day

062417

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Metcon

1: Metcon (Weight)

Teams of 2

10:00 to Find Max WT sled push for 40m

Athlete 1 pushes for 20m, Athlete 2 pushes 20m BACK

NOT A TWO PERSON PUSH AT THE SAME TIME!!

REST

3:00

2: Metcon (AMRAP – Rounds and Reps)

Teams of 2

10:00 AMRAP of:

3 Dead Lifts – 275/155

6 Burpees Over Bar

9 Wall Balls – 20/14#

1 athlete working at a time

Score = Combined Rounds + any additional Reps

REST

3:00

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2

10:00 AMRAP of:

25′ ea Human Wheel Barrel Race

50 ea Air Squats

75 ea DUs

100 ea Ab Mat Sit Ups

Athletes can work at the same time but can not move to next exercise until both partners have completed designated reps

Stretch

Workout of the Day

062317

CrossFit Incite – CrossFit WOD

Warm-up

Assault Bike/Foam Roller Battle

Movement Prep.

Review of Squat Cleans + Warm Up Sets as needed

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Stretch

Workout of the Day

2018 Open Programin

CrossFit Incite – Competitors

Strength

Snatch

60%/2

70%/2

75%/2

80%/1

85%/1

(90%/1)2

Clean and Jerk

60%/2+1

70%/2+1

75%/2+1

80%/1

85%/1

(90%/1)2

Conditioning

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Workout of the Day

06232017

CrossFit Incite – Olympic Weightlifting

Overhead Squat (5×1@ Heavy)

2×2@ light

2×2@ medium

4×1@ Heavy-PR

Behind the Neck Snatch Grip Press (3×2@ Medium-Heavy)

No Leg Drive. Strict Press
3×2@ Light- Medium

3×2@ Medium-Heavy

Snatch Grip Deadlift (4×4@ AHAP)

4 position Sn Grip.

1″ off floor, 1″ below knee, 1″ above knee, high hang or power position. hold each position for 2 seconds

Pause Back Squat (7×3@ 70%)

3 Second Pause at the bottom

Farmer’s Carry (7×1@ AHAP)

100 Meter carry at AHAP for 7 rounds

Workout of the Day

Open Programing 6/22/17

CrossFit Incite – Competitors

Skill

Metcon (No Measure)

EMOM 18

1. 40 DU

2. 30 sec L sits

3. 2 Rope Climbs

Metcon (Time)

30 ring muscle ups for time

Or 30 bar muscle ups from a box for time

Metcon (No Measure)

20 min skill work

Conditioning

Metcon (Time)

5 rounds

25 ft walking OH lunges 105/70

15 GHDSU

100m run

Workout of the Day

062217

CrossFit Incite – CrossFit WOD

Warm-up

5:00 Pizza Delivery Game

Mobility: Coaches Choice

Calf/Ankles

Posterior Chain

Movement Prep.

Sled Push Review/Techniques

Strength

Metcon (Weight)

15:00 to Find Heaviest WT of:

1 Power Snatch

1 Hang Power Snatch

2 OHS

1 ea. Snatch Grip OH Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP of:

15 Cal Row/Ride

15 Thrusters

15 Burpees Over Bar

Rx+ 115/80 + Burpee BXJ – 24/20″

Rx 95/65

Fitness 1 65/45 + Burpees

Fitness 2 45/35# + Burpees

Stretch

Workout of the Day

062117

CrossFit Incite – CrossFit WOD

Warm-up

30 Cal Row/Ride

x 10 ea

PVC Pass Thru

PVC Windmills ccw/cw

Shoulder Cork Screws

3 x 5 ea

KB Bottoms Up Press

SLOW Ring Rows

Movement Prep.

3 Sets of

Max Reps Strict Pull Ups (scaled as needed)

6 ea Alt. DB Arnold Presses

4 ea Alt. 1-Leg RDL’s w/ DBs or KBs

Skill

15:00 to work on Any Weaknesses

Metcon

1: Metcon (Calories)

3 x 1:00 Max Effort Assault Bike for Calories

approx. 2:00 rest between efforts

score = Total Cal’s burned in 3:00

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

3: 500m Row (Time)

Max Effort 500m Row

Stretch

Workout of the Day

06202017-OLY

CrossFit Incite – Olympic Weightlifting

Bench Press (5×3@ Medium-Heavy)

Can start and finish heavy or can be building throughout.

DB Bench Press (3×12 @ medium-heavy)

Fly’s face up laying on the bench.

DB OH Press (3×12@ medium-heavy weight)

can be single or both arms at the same time

Pull-ups (5×10)

these are strict. Use bands if you need to

RDL’s (5×6@ AHAP)

Romanian Dead Lifts or Straight Leg Dead Lifts
Using a KB, these will be the same as a regular RDL but single legged. Do 6 on one leg, the switch and do ^ on the opposite leg and thats one set. go heavy.

Front Squat (5×2@ 75-85%)

2×3@60-65%

3×2@65-75%

5@2@75-85%