Workout of the Day

101817

CrossFit Incite – CrossFit WOD

Warm-up

5:00 Pizza Delivery Game

Buy Back In – Coaches Choice

0:30 ea

Pigeon Pose – R/L

Cobra Pose

Childe Pose

Down Dog

Quad ST – R/L

Movement Prep.

WOD Review + Movement Standards

Metcon

38:00 Running Clock

1: Metcon (AMRAP – Rounds and Reps)

0:00-10:00

800m Run

AMRAP in Remaining Time Of:

5 Box Jump Up & Over – 24/20″

10 Bupees

15 Ab Mat Sit Ups
Rx+

15 Burpee Box Jumps – 30/24″

15 GHD Sit Ups

Fitness: Scale as needed

REST

10:00-14:00

2: Metcon (AMRAP – Rounds and Reps)

14:00-24:00

100m (50m There & Back) – Walking Lunges

AMRAP ind Remaining Time of:

3 C2B

12 (6ea) KB G2OH – 53/35#

12 Air Squats
RX+

3 MUs

12 (6ea) KB G2OH – 70/53#

12 KB Goblet SQT – 70/53#

Fitness Scale as needed

REST

24:00-28:00

Metcon (AMRAP – Rounds and Reps)

28:00-38:00

800m Run

AMRAP in Remaining Time of:

10 KB SDHP – 53/35#

30 DU’s
RX+

15 KB SDHP – 70/53#

45 DUs

Fitness

Scale WT as needed

2:1 Ratio of Single to DUs

Workout of the Day

101717

CrossFit Incite – CrossFit WOD

using your Previous Training Max
+ 10 lbs for men
+ 5 lbs for women

Example
(female) 100 lbs 1RM, 90 lbs Training Max + 5 pounds = 95 lbs.
(male) 150 lbs 1RM, 135 lbs Training Max + 10 pounds = 145 lbs

Warm-up

“Bring Sally Up” Plank Version

(Forearm Planks + Palm Planks)

Banded Shoulder Mobility – Coaches Choice

Movement Prep.

x 3 Sets

6 ea 1-ARM DB or KB OH Press

6 ea 1-Arm Ring Rows

Strength

Shoulder Press (1 x 5+)

40% x 5

50% x 5

60% x 3

65% x 5

75% x 5

85% x 5 +

Core

0:20/0:10 x 4 ea

Hollow Rocks

V-Ups

Metcon

Metcon (Time)

4 Rounds For Time

10 HSPUs

60 Cal Row
RX+

6 Rounds For Time

10 Strict HSPUs

60 Cal Assault Bike

Fitness

10 Scaled HSPUs or 15 Pike Push Ups

40 Cal Row

Stretch

Workout of the Day

101617

CrossFit Incite – CrossFit WOD

Warm-up

30 Jumping Jacks

20 Air Squats

10 Push Ups

0:30 ea

Pigeon Pose R/L

Couch ST R/L

Forearm ST

3 ea Worlds Greatest ST

Movement Prep.

x 3 Sets

5 Snatch Grip RDL’s

3 Low Hanging Snatch High Pulls

2 Hg Power Snatch

2 High Hang Snatch

(start w/ Empty Bar or PVC Pipe + WT as needed to warm up)

Strength

15:00

Hang Power Snatch (3-2-2-1-1-1)

6 Total Sets

Building up to a Heavy Single for the Day. Don’t stress if it is not a PR!

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time:

3 Rounds

7 Thrusters – 95/65

7 Pull Ups

then

400m Run

then

3 Rounds:

5 Thrusters – 95/65

5 Pull Ups

then

400m Run

then

3 Rounds

3 Thrusters – 95/65

3 Pull Ups
Rx +

Thrusters – 115/75

C2B Pull Ups

Fitness:

Thruster WT & Pull Up scaled as needed

Stretch

Workout of the Day

10162017-OLY

CrossFit Incite – Olympic Weightlifting

Snatch (1×3@ 95%)

1×3@ 45-55%

1×3@ 55-60%

1×3@ 60-65%

1×3@ 65-70%

1×3@ 70-75%

1×3@ 75-80%

1×3@ 80-85%

1×3@ 85-90%

1×3@ 90-95%

Snatch Pull (4×4@ 110%)

Paused Back Squat (Pause at the bottom for 1-2 seconds)

1×10@ 50%

1×8@ 55%

1×6@ 60%

1×4@ 70%

1×2@ 80%

1×1@ 90%

Workout of the Day

101417

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Strength

Teams of 2

Back Squat (max Reps @ 135/85#)

0:00-1:00 Athlete 1 – Max Reps

1:00-2:00 Athlete 2 – Max Reps

2:00-3:00 Athlete 1 – Max Reps

3:00-4:00 Athlete 2 – Max Reps

score = combined max reps

NO PARTIAL REPS ALLOWED!!! FULL LOCK OUT AT THE TOP AND CREASE OF THE HIP BELOW THE KNEE IS THE EXPECTATION. NOT COMPLETING FULL ROM SQUATS ONLY HURTS YOU!!


Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

26:00 AMRAP of:

20 (10 ea) Calories Bike/Row

22 (11 ea) Bench Press – 135/85#

24 (12 ea) KBS – 70/53#

26 (13 ea) Wall Ball Squat Clean – 20/14#

28 (14 ea) Box Jump Up & Over – 24/20″

200m WT’d Run – 45/25# (athlete 1 carries WT 1st 100m, athlete 2 carries WT 2nd 100m – Must Stay Together & use a Plate off their Bench Press Bar)
1 athlete working at a time.

1 Bike/Rower, Bar, KB, Wall Ball & Box per team (unless co-ed)

Core

Coaches Choice + Time Permitting

Stretch

Workout of the Day

101317

CrossFit Incite – CrossFit WOD

Warm-up

x 3 Sets

10 Cal Row/Ride

10 PVC Pass Thrus

10 PVC OHS

10 PVC Good Morn.

0:30 ea

Pigeon Pose R/L

Standing Pike ST

Standing Straddle ST

Flag ST R/L

Movement Prep.

Warm Up + Acclimation Sets of OHS and Pull Ups

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Ladies Rx WT = 65#

Scale Movements and WTs as needed

Stretch

Workout of the Day

10132017-OLY

CrossFit Incite – Olympic Weightlifting

Kettlebell Snatch (4×2@ AHAP)

Use a KB or DB

Snatch/Hang Snatch/Hi-Hang Snatch (EMOM for 12 min (HH Sn + H Sn))

EMOM for 12 min complete 1 high hang snatch and 1 hang snatch at AHAP

Muscle Snatch (Build up to a heavy single)

Drop Snatch (Build up to a heavy single)

Farmer’s Carry (5×100 meters)

30 second Wall sit while holding 1 KB after every 100 meter carry

GHD Leg Curls (4×5)

https://www.youtube.com/watch?v=_WF3WPFu2Gk

Workout of the Day

101217

CrossFit Incite – CrossFit WOD

Warm-up

0:30 Calf/Ankle ST

10-15 Wrist Circles

10-15 Elbow Circles

10-15 Arm Circles

x 3 Rounds

10 Jumping Jacks

10 PVC Pass Thru’s

5 ea PVC Windmills

5 PVC Good Morning + Drop Snatch

Movement Prep.

x 3 Rounds (1) PVC (2) Empty Bar (3) Light WT

5 Snatch Grip RDL

3 Low Hanging Snatch High Pull

2 Hang Muscle Snatch

1 High Hang Snatch

2 OHS

Strength

25:00

Snatch – 17:00

Snatch Grip PP – 8:00

1: Snatch (20:00 to build up to a heavy single, 1RM or New PR)

For athletes unfamiliar with Snatch, work on Hang Power Snatch or Power Snatch from the floor

2: Snatch Grip Push Press (4 x 2 using 90% + of Snatch 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

5 Ring Dips

10 Push Ups

15 Air Squats

20 DUs
Rx+

5 L-Sit Ring Dips

10 HSPU

15 KB Goblet Squat – 53/35#

20 Triple Unders

Fitness

5 Scaled Ring Dips

10 Push Ups (scaled as needed)

15 Air Squats

20 Single Unders

Stretch

Workout of the Day

2018 Open Programing 10/12/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

EMOM 16

1. 150m row

2. 8 burpees to 6″ target

3. 100m run

4. 1 round Cindy

Conditioning

Metcon (Time)

3mi run

Metcon (AMRAP – Reps)

5 min AMRAP

21 KBS 53/35

15 Burpees

3 min rest

5 min AMRAP

21 Hang Squat Snatch 95/65

15 Bar Over Burpees

3 min rest

5 min AMRAP

21 Power Cleans 95/65

15 Bar Facing Burpees