Workout of the Day

070116


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

30 Jumping Jacks

Walking High Kicks – down

Walking Quad Stretch Back

High Knees – down

Butt Kickers – back

Inch Worms (no push ups) – down

Broad Jumps – back

Hip Band Lateral Steps:

5 ea Standing

5 ea 1/4 Squat

5 ea 1/2 Squat

Movement Prep.

5:00 to complete 3 Sets of:

– 5 Empty Bar Good Mornings

– 5 Empty Bar Back Squats

– 5 Empty Bar Behind the Neck Push Press

Back Squat (x5, x3, x1+)

Using 90% of 1RM, complete the following:

2:00 Set Up

E2MOM x 6 – 12:00

Warm Up

40% x 5

50% x 5

60% x 3

Working Sets:

75% x 5

85% x 5

95% x 1 +

2:00 REST

RDL’s (3 x 6 AHAP)

Romanian Dead Lifts or Straight Leg Dead Lifts
6:00 to Complete

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

15 Cal Row/Ride

5ea KB G2OH – 53/35
.

RX+

KB – 70/53

Fitness:

Any Reduced wt on KB’s

Core

0:20/0:10 x 4 ea

Side Plank Holds

Stretch – 5:00

Quads

Hamstrings

Hips/Glutes

Workout of the Day

063016

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

1:00 Row or Ride ARMS ONLY

15 ea Arm Circles Fwd/Rev

10 ea Shoulder Cork Screws

Banded Shoulder Stretches

Movement Prep.

KB Turkish Get Ups

EMOM x 4 ea (8:00 total)

1. Right x 2

2. Left x 2

Shoulder Press (x5, x3, x1+)

Using 90% of 1RM complete the following:

2:00 to Sets up, then:

E2MOM x 6 – 12:00

Warm Up:

40% x 5

50% x 5

60% x 3

Working Sets

75% x 5

85% x 3

95% x 1+

Metcon (Time)

For Time: [11:00 Time Cap]

30 Thrusters – 45/35

20 Lateral Burpees Over the Bar

10 OHS – 45/35

20 Thrusters – 75/55

15 Lateral Burpess Over the Bar

10 OHS – 75/55

10 Thrusters – 95/65

10 Lateral Burpees Over the Bar

10 OHS – 95/65
Rx+

30 Thrusters/10 OHS – 75/55

20 Thrusters/10 OHS – 95/75

10 Thrusters/10 OHS – 115/95

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP of:

8 T2B

16 DU’s
RX+

8 Strict T2B

16 Unbroken DU’s

Fitness:

8 Hanging Leg Raise

32 Jump Ropes

Stretch – 5:00

Coaches Choice for:

– Shoulders

– Upper Back

Workout of the Day

062916

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 JUMP Rope

10 Standing Toe Touches

5 ea Side Lunges

10 Air Squats

5 ea Stationary Spiderman Lunges

Arm Circles Fwd/Rev.

10 Scapular Push Ups

10 False Grip Ring Rows

Skill

12:00 of Rope Climb Practice, Techniques & Methods.

If Athlete has Rope Climbs down, complete the following 8:00 AMRAP:

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

5 Burpees

3 HSPUs

1 Rope Climb – 15′
RX +

5 Burpee BXJ – 24/20″

3 Strict HSPUs

1 Leg Less Rope Climb

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

5ea Grasshoppers

20 Wall Ball Ground to Over the Shoulder – 20/14

30 DU’s

2:00 REST
3:1 Ratio of Single Unders

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

8 Push Ups

8 ea Lunges

8 C2B Pull Ups

2:00 REST
Scaled C2B as needed

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

10 Hollow Rocks

10 ea Mt. Climbers

5ea Pistols

DONE!
If athlete can not perform Pistols, complete any scaled version OR 5ea 1-Leg Steps Downs off 20″ Box.

Stretch

Coaches Choice

Workout of the Day

062816

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2 Rounds of:

– 15 Jumping Jacks

– 10 Air Squats

– 5 Push Ups

3 Pos. Standing Toe Touches

5 ea Alt Hurdle Step Overs (Fwd & Rev)

5 ea Prone Scorpions

5 ea Supine Scorpions

PVC Pass Thru’s

Pvc Windmills

Movement Prep.

3 Sets of:

5 Russian KBS – 53/35

3 ea Jumping Lunges

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

7 KBS – 53/35

7 Box Jumps – 24/20

7 Wall Balls – 20/14
RX +

KBS – 70/53

Box Jump – 30/24″

Wall Balls – 30/20

Fitness: Any scaling of movements and/or weights

Front Squat (5 x 2 w/ 0:03 Pause at Bottom)

20:00 Total Working Time

10:00 to Warm Up/Build Up to “Heavy” weight to be used for today. Then complete:

E2MOM x 5 (10:00)

2 Front Squats w/ 0:03 Pause in bottom position at Constant Weight

Core

GHD Back EXT

3 x 10 w/ 0:05 Pause at the TOP

(Add wt. if needed)

Stretch

Couch Stretch

Pigeon Pose

Any Hamstring Stretch

Workout of the Day

062716

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

10 ea Leg Swings Front/Back/Side to Side

5 Walk Out + Push Ups

10 Air Squats

0:30 ea Pigeon Pose

0:30 Cobra Pose

0:30 Childs Pose

Movement Prep.

3 Sets of:

5 KB Sumo Dead Lifts – 70/53

3 Squat Jumps for Height

Deadlift (x5, x3, x1+)

Using 90% of your 1RM, complete the following:

Warm Up

40% x 5

50% x 5

60% x 3

Working Sets

75% x 5

85% x 3

95% x Max Reps

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

5 Wall Balls – 20/14

5 Burpees

10 Wall Balls – 20/14

5 Burpees

15 Wall Balls – 20/14

5 Burpees

20 Wall Balls – 20/14

5 Burpees….

Core

0:30/0:15 x 3 ea of:

– Hollow Body Rocks

– Superman HOLDs

Stretch

2 Rounds of:

0:30 Childs Pose

0:30 Cobra Pose

1:00 ea Pigeon Pose

Workout of the Day

062716 – Int.


CrossFit Incite – Intermediate

Please respect the Coach & Class size. If needed – take it outside…. Yes, even though its HOT!

Metcon (Calories)

14:00 Assault Bike

2:00 Warm Up – Easy Pace

0:30 As Fast As Possible

0:30 Recovery Ride

Repeat for 10 Cycles

2:00 Cool Down – Easy Pace
This is not an attempt to score as many calories in 14:00. It is about Maximal Effort in 0:30 and Resting for 0:30.

As a gauge, note your pace (or mph) for your 0:30 Sprint and try to maintain, meet or beat that pace every time.

Workout of the Day

062516

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

*** If class size is Large, metcons may be completed in any order ***

Movement Prep.

Barbell Thrusters

Metcon (Weight)

Groups of 3 will have 9:00 to find:

2RM of Barbell Thrusters

score = combined weight

3:00 REST

Metcon (Calories)

Groups of 3 will have 9:00 to Row/Ride for Max Calories

1 Bike or Rower per Group. MUST Switch Athletes every 15 Calories

score = total Cal’s in 9:00

3:00 REST

Metcon (AMRAP – Reps)

Groups of 3, 9:00 AMRAP of:

1. DU’s – Max Reps

2. Hollow Body Rocks

3. 2ea KB Turkish Get Ups – 44/26

4ea KB 1-Arm C&J – 44/26

6ea 1-Arm KB Snatches – 44/26

Athletes will switch once KB Complex is complete

score = combined DU’s completed in 9:00
If athlete does NOT have DU’s – Try, Try, Try to get at least 1 during your turn