Workout of the Day

022117

CrossFit Incite – CrossFit WOD

Warm-up

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

Walking High Kick – down

Walking Knee to Chest – back

Walking Figure 4 ST – down

Spiderman Lunge – back

Lateral Hip Band Steps 3 x 10 ea

Ankle Mobility – Coaches Choice

Movement Prep.

Review of

1) DB Push Up + Renegade Row

2) OHS

Strength

15:00

Overhead Squat (15:00 to build up to a Heavy Single/PR)

Metcon

18:00 CAP

Metcon (Time)

3 RFT of:

400m Run

6 (3 ea.) KB TGU – 53/35

20 DB Push Up + Renegade Row – Any WT

Stretch

Workout of the Day

022017

CrossFit Incite – CrossFit WOD

Warm-up

2:00 Jump Rope

10 ea. of:

Leg Swings

Arm Circles Fwd/Rev

Shoulder Corkscrews

0:15 ea. of:

OH Triceps ST

Cross Body Shoulder ST

Movement Prep.

3 Rounds of:

30 Jumping Jacks

15 Air Squats

5 Pike Push Ups

Skill

EMOM x 12:00

1. 11/8 Cal Bike/Row

2. 5 HSPUs

3. 7 K2E

Metcon

Metcon (Time)

21-15-9 For Time:

Hg. Power Clean

Box Jump Up & Over

Rx+ 115/80 – 30/24″

Rx 95/65 – 24/20″

Fitness 75/55 – 20″

Stretch

Workout of the Day

021817

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Movement Prep.

Workout Review + Movement Standards

Metcon (Time)

Teams of 2:

800m Run (together)

100 Cal Assault Bike (switch every 10 cals)

200 DUs (100 ea. 3:1 ratio)

6 Rope Climbs (3 ea.)

2000m Row (switch every 250m)

6 Rope Climbs (3 ea.)

200 DUs (100 ea. 3:1 ratio)

100 Cal Assault Bike (switch every 10 cals)

800m Run (together)

Stretch

Workout of the Day

021717

CrossFit Incite – CrossFit WOD

Warm-up

5:00 Pizza Delivery Game

(buy back in TBD by Coach)

Mobility – Coaches Choice

Movement Prep.

2-3 Sets of:

10 PVC Pass Thrus

10 Ring Rows

10 Push Ups

Strength

15:00

1a: Bench Press (5×2)

3-5 Warm Up Sets as needed

1b: 1-Arm DB Row (5×8-10 ea. [AHAP w/ Strict Form])

done inbetween sets of Bench Press

Metcon

B-1 (aka Australian Hero WOD) (Time)

3 RFT of:

400m Run

21 KBS – 53/35

15 K2E

9 Ring Dips

Stretch

Workout of the Day

021617

CrossFit Incite – CrossFit WOD

Warm-up

3:00 Row/Ride

Walking High Kicks – down

Walking Quad ST – back

Bounding Skips – down

Broad Jump – back

Lateral Hip Band Steps 3 x 10 ea

Arm Circles – Fwd/Rev

Shoulder Cork Screws

OH Triceps ST

Cross-Body Shoulder ST

Movement Prep.

C&J Progressions w/ PVC & Empty Bar

Strength

12:00 to Warm Up/Build Up to WT’s used for MetCon

Metcon

25:00

Metcon (Time)

For Time (25:00 Cap)

1500m Row/2.4 ml Bike

21 C&J – 135/95

1200m Row/1.9 ml Bike

15 C&J – 160/100

1000m Row/1.6 ml Bike

9 C&J – 185/130
Fitness 1:

C&J WT:

115/80

140/100

165/115

Fitness 2:

C&J WT:

95/65

115/80

135/95

Stretch

Workout of the Day

021517

CrossFit Incite – CrossFit WOD

Warm-up

3 Rounds of:

100m Run (50m T&B)

10 Wall Ball Sq. CLN – 20/14

10 Russian KBS 53/35

Mobility – Coaches Choice

Movement Prep.

Workout Review + Scaling Options as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

36:00 AMRAP of:

800m Run/1000m Row

50 Air Squats

50 Ab Mat Sit Ups

3 Rope Climbs (or scalded Rope Climbs)

400m Run/500m Row

25 Push Press – 65/45

25 Wall Balls – 20/14

3 MU’s (or 3 scaled MU’s)

200m Run/250m Row

12 Burpees

12 Box Jumps

3 HSPU’s (or 3 scaled HSPU’s)

Stretch

Workout of the Day

2/15/2017 Open Athletes

CrossFit Incite – Competitors

Strength

Clean and Jerk

60%/2+1

70%/2+1

75%/1

80%/1

85%/1

90%/1

95%/1

(85%/1)2

Clean Pull

(95%/2)4

Back Squat

60%/2

70%/2

75%/2

80%2

85%/2

90%/1

Gymnastics

Metcon (Time)

5RFT:

8 Strict C2B

8 C2B

8 Bar MU

Rest 1:00 between rounds

Metcon (Time)

75 Calorie Assault Bike

200 DU

2K Row

200 DU

75 Calorie Assault Bike

Workout of the Day

021417

CrossFit Incite – CrossFit WOD

Warm-up

3 sets of:

10 Cal Asault Bike

10 PVC Pass Thru’s

10 ea. PVC Windmills

5 Broad Jumps

Movement Prep.

Burgener WU

Strength

25:00 Total (15:00 Snatches/10:00 Front Squats)

Hang Snatch (1-1-1-1-1-1-1)

Building Up to a Heavy Single/PR over 7 sets

Front Squat (1-1-1-1-1)

Building Up to a Heavy Single/PR over 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

8 DB Thrusters – 35+/20+

8 T2B
To be “Rx” boys should use a minimum of 35 pound dumbbells and women should use a minimum of 20 pound dumbbells Any WT over that amount is still “Rx” any WT under that amount is NOT.

Stretch

Workout of the Day

2017 Open Athletes 2/13/2017

CrossFit Incite – Competitors

Strength

Snatch

60%/2

70%/2

75%/1

80%/1

85%/1

90%/1

95%/1

(85%/1)2

Snatch Pull

(95%/2)4

Front Squat

60%/2

70%/2

75%/2

80%2

85%/2

90%/1

Gymnastics

Metcon (No Measure)

6 Rounds, NOT for time:

:45 of easy Rowing

4 Ring Muscle-ups

Conditioning

Metcon (Time)

21-15-9:

DB Thrusters (50/35#)

C2B Pull-ups

Calorie Row

Workout of the Day

021317

CrossFit Incite – CrossFit WOD

Warm-up

3 Sets of:

20 Jumping Jacks

40′ Bear Crawl – 20′ There & Back

0:30 ea. of:

– Pike ST

– Straddle ST

– Pigeon Pose

– Cobra Pose

– Childs Pose

10 ea side of:

Supine Scorpions

Prone Scorpions

Movement Prep.

3 Sets of:

10 GHD Back EXT -or- Empty Bar Good Mornings

10 (5ea.) Lunges

Strength

30:00

Deadlift (5×2)

+10-30lbs from 012617

GO HEAVY – Take your time between SETS!!!!!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP of:

3 Burpees

3 OHS – 45/35

3 Burpees

6 OHS – 45/35

3 Burpees

9 OHS – 45/35

3 Burpees

12 OHS – 45/35…

OHS +3/round until timer expires
If athlete can not complete OHS safely, switch to PVC or Fr Squats

Stretch