Workout of the Day

053116


CrossFit Incite – CrossFit WOD

Active Recovery Day

Warm Up – 10:00

Foam Roll

– T-Spine

– Lumbar

– Lats

– Chest

– Quads

3 ea The Ultimate Stretch

1:00 ea Pigeon Pose

Metcon (No Measure)

15:00 Row or Ride

@ 60-70% Max Effort Pace

Metcon (Weight)

Light Barbell Complex

6 Sets of:

5 Bent Over BB Rows

5 RDLs

5 Hang Power Cleans

5 Shoulder to OH

5 BB Back Squats
This is NOT meant to be a super heavy/challenging complex. Start with an empty BB and work thru all exercises. Slowly add weight to BB as needed.

Stretch

Coaches Choice

Workout of the Day

053016

CrossFit Incite – CrossFit WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling Murph options:

A.

“1/2 Murph”

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

B.

“Rowing Murph”

2k Row

100 Pull Ups

200 Push Ups

300 Squats

2k Row

c. Any additional Scaling as needed to Pay Tribute

Workout of the Day

052816


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Movement Prep.

Power Clean

Metcon (AMRAP – Rounds and Reps)

Teams of 2

10:00 AMRAP of:

5 Power Cleans – 135/95

100m Sprint (50m There & Back)
Partner 1 will complete Power Cleans + Sprint, then tag Partner 2, who will then complete Power Clean + Sprint. Repeat for 10:00

Metcon (AMRAP – Rounds and Reps)

Teams of 2

15:00 AMRAP of:

4 ea Tire Flip + Jump Thru

6 ea Power Snatch – 135/95lbs

8 ea Burpees

10 ea Wall Ball – 20/14lbs

200m Run (Together)
One Tire, Barbell & Wall Ball per Group. One athlete working at a time, except during the run.

Stretch – 5:00

1:00 ea Couch Stretch

1:00 ea Pigeon Pose

any additional as needed

Workout of the Day

052716

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2 Rounds

20 Jumping Jacks

8 ea Mt. Climbers

14 Air Squats

Arm Circles Fwd/Rev

3 Sets of:

– Bottoms Up KB Press x 4 ea

– Ring Rows x 10

Movement Prep.

10:00

Rope Climb Review + Scaling Options

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Women’s Box Jump – 24″

Scaling Options:

1. Ab Mats for HSPUs or seated DB OH Press

2. Reduced Ht. BXJ or Step Ups

3. Rope Climb (pull from seated to Standing position and back to Seated x 2)

Stretch – 5:00

Forearms

Shoulders

Calves

Workout of the Day

052616

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

200m Jog

Walking Quad Stretch – Down

180 degree Rotational Squats – back

15 ea Leg Swings

Pass Thru’s w/ Red or Blue Band

Mobility (as needed)

Movement Prep.

5:00

Review of the Hanging Hip Touch

video: https://www.youtube.com/watch?v=SJ3WqnnyvcQ

If athletes are unable to perform Hanging Hip Touches, scale to Plank Hip Touches

video:

https://www.youtube.com/watch?v=VojMonoIjkE

Metcon (Calories)

16:00 Partner AMRAP

A. Row or Ride for Calories

B. 10 T2B

5 ea Hanging Hip Touches

12 Thrusters – 95/65

6 ea BB Front Rack Lunges – 95/65
If athletes are unable to complete Hanging Hip Touches, scale to Plank Hip Touches (see above video)

Core

8:00 to complete:

GHD Back EXT 3 x 15

WT’d Ab Mat Sit Ups 3 x 10 [AHAP]

Stretch – 5:00

Coaches Choice

Workout of the Day

052516

CrossFit Incite – CrossFit WOD

Don’t be ashamed to scale what YOU need to scale. “Scaling” is not a 4-letter word. Lets make the workout work for you!

Warm Up – 10:00

30 Jumping Jacks

Toe Walks – Down

Heel Walks – Back

1:00 ea Pigeon Pose

3 Sets of:

7 Wall Ball Squat Cleans – 20/14

7 KB Russian KBS – 53/35

Movement Prep.

PVC Review of Squat Clean

Squat Clean (5-3-3-1-1-1-1)

20:00 to complete:

3-5 warm up sets of the Squat Clean

Then E2MOM complete the listed reps of Squat Clean

Back Squat (3 x 3 )

After Squat Cleans are completed:

10:00 to complete

3 Sets x 3 reps – AHAP

Stretch – 5:00

Shoulders

Biceps

Forearms

Workout of the Day

052416 – Int.


CrossFit Incite – Intermediate

Bulgarian Split Squats (4 sets of 6-8 reps/leg)

Wt’d Lunges w/ Back Foot Elevate on Bench or Box
Athletes should hold KB or DB in each hand and complete wt’d Bulgarian Split Squats x6-8/leg

KB or DB RDL’s between each set of Bulg. Split Squats

RDL’s (4 sets x 10-12 reps)

Romanian Dead Lifts or Straight Leg Dead Lifts
Holding KB or DB in each hand, complete:

4 sets of 10-12 reps

TO BE DONE BETWEEN SETS OF Bulgarian Split Squats

Workout of the Day

052416

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2 Rounds

20 Jumping Jacks

10 Lunges (5 ea Leg)

5 Burpees

Remaining Time:

Pizza Delivery Game

Coaches choice on ‘buy back in’

Movement Prep.

Review of KB SDHP

Metcon (AMRAP – Reps)

0:20/0:10 x 4 ea of:

1. Air Squats

1:00 REST

2. Ab Mat Sit Ups

1:00 REST

3. KB SDHP – 53/35

1:00 REST

4. Box Jumps

1:00 REST

5. Russian KBS – 53/35

1:00 REST

6. Burpees

1:00 REST

7. DU’s (Single Unders = Total Reps divided by 3)
Athlete must complete 4 cycles of :20/:10 at each exercise before moving to the next.

Rest 1:00 between exercises

Keep a running total of all combined reps completed

Stretch – 5:00

Coaches Choice

Workout of the Day

052316

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Bike or Row

Walking High Kicks – down

Walking Quad Stretch – back

Side Step Lateral Lunges – down & back

3 Rounds of:

10 Standing Toe Touches

10 Air Squats

10 Lying Glute Bridge Raises

Movement Prep.

10:00

3-5 “Acclimation Sets’ of 1-3 Reps of Dead Lift

3-5 “Acclimation Sets or 1-3 Reps of HSPUs

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling Options:

1.

Dead Lifts – 185/130

HSPU w/ 2+ Ab Mats

2.

Dead Lifts – 155/110

Scaled HSPUs on Box

3.

Dead Lifts – 135/95

DB OH Press – 30/20 (Seated on the Floor)

Stretch – 5:00

1:00 ea Childs Pose + Cobra Pose

Banded Shoulder Stretches