Workout of the Day

072316


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Metcon (Time)

Teams of 2:

100 Burpees for Time (50 ea)

10:00 CAP
1 Athlete working at a time, alternating rep’s. Athletes must touch hands between each rep.

4:00 Rest

Metcon (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP of:

A.

Row/Ride for Distance

B.

5 Pull Ups

10 Push Ups

15 Air Squats

20 Ab Mat Sit Ups

25 DU’s (50 Singles)

Score = Rounds & Reps of “B”

Distance completed in Notes
Athlete 1 starts on A.

Athlete 2 starts on B.

Once Athlete 2 finishes B, they will switch. Pattern continues until timer expires

Core

Coaches Choice based on Time

Stretch

As needed

Workout of the Day

072216

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

Walking High Kick – down

Walking Quad Stretch – Back

High Knees – Down

Butt Kickers – Back

Carioca – Down & Back

Partner Wall Ball Passes:

10 Chest Passes

10 Rotational Passes

10 “Granny Shot” Passes

10 Squat/Thruster Passes

Movement Prep.

3 Sets of

– 5 KB Sumo Dead Lifts

– 3 ea Side Lunges (no wt.)

– 3 Squat Broad Jumps

Metcon (Time)

3 Rounds for Time [20:00 Cap]

compared to 011916

500m Row

20 (10 ea Leg) KB Front Rack Lunges – 53/35

1.2 Km Bike (0.8mile)

20 KB Goblet Squats – 53/35

Core

Coaches Choice – Time permitting

Stretch – 5:00

Workout of the Day

072116


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

10 Passes ea w/ Foam Roller:

1. Upper Back/T-Spine

2. Low Back/L-Spine

3. Lats (R then L)

4. Pecs (R then L)

PVC Pass Thru’s

PVC Windmills

Banded Shoulder Stretches

Movement Prep.

3 Sets Not For Time of:

5 Wall Ball Squat Clean Thruster

5 T2B

Skill

Building Upon from last week.

20:00 of Bar Muscle Up Drills/Progressions:

Progressions

1. Chin Over Bar Pull Up

2. Chest to Bar Pull Up – Ripping the Elbows Behind the Back

3. Hip Drive – Hip-to-Bar Pull Ups

4. Hip-to-Bar off Training Bar

5. Hip-to-Bar + Fastest Sit Up

Bar MU Progressions:

Video 1:

https://www.youtube.com/watch?v=ObtovY6AQso

Video 2:

https://www.youtube.com/watch?v=mMZMk7S2oTw

Video 3:

https://www.youtube.com/watch?v=vHkGJP0Wdfw

Video 4:

https://www.youtube.com/watch?v=astSQRh1-i0

Video 5: (Just another good version)

https://www.youtube.com/watch?v=iUAukdE0QQ4

If athlete has Bar MU’s already delevoped, complete the following:

Metcon (Time)

5 Rounds For Time: [20:00 Cap]

5 Pull Ups

4 C2B Pull Ups

3 Bar MU’s

12 Cal Row/Ride

1:00 REST between Rounds

Score = Total Time – 4:00 REST Time

Metcon (Time)

1 Round For Time: [12:00 Cap]

800m Run, 1k Row or 1.5 Mile Bike (2.4 km)

12-9-6

– Burpees

– HSPUs
Rx +

Burpee Box Jump – 24/20

Strict HSPUs

Fitness:

Any Scaled version of HSPUs

Stretch

Coaches Choice(s)

Workout of the Day

072016


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

30 Jumping Jacks

15 Air Squats

10 Standing Toe Touches

10 ea Wrist Circles

10 ea Arm Circles

10 ea Shoulder Cork Screws

5 Walkouts + Push Ups

10 ea Grasshoppers

10 PVC Pass Thru’s

10 PVC Good Mornings

10 PVC Push Jerks

Movement Prep.

3 Sets of:

– 5 Wall Ball Squat Cleans

– 5 Dual DB or KB Push Jerks

Metcon (Weight)

25:00 Running Clock

0:00-5:00 Review of Clean & Push Jerk

5:00-15:00 – Warm Up, build up to weight used for today

15:00-25:00 E2MOM of:

Clean Complex:

1 Power Clean

1 Hang Squat Clean

1 Push Jerk

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

7 KB SDHP – 53/35

7 KB Goblet Thrusters – 53/35

7 KBS – 53/35
scale as needed

Stretch

1:00 ea Couch Stretch

Any additional Hamstring/Hip stretches

Workout of the Day

071916

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

30 Jumping Jacks

10ea Leg Swings

5 ea Lunge + Twist

10 Air Squats

3 x 10 ea. Hip Band Lateral Steps

Movement Prep.

3 Sets of:

– 10 PVC Pass Thru’s

– 5 PVC OH Squats

Overhead Squat (x 1)

20:00 to Build up to a Heavy Single

Experienced Athletes are encouraged to lift “from the floor”

If Athlete is Uncomfortable in OH Position or OHS, Athlete can either:

1) Work on Fr Squat Position

2) “Overhead Squat Therapy” of Coaches Choice

VIDEO: https://www.youtube.com/watch?v=1X-MLCHNwEU

2:00 REST before MetCon

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP of:

10 OHS – 75/55*

30 DU’s

* Immediate 5 Burpee Penalty for Dropping Bar from OH Position

“If you think its easy – you’re going too slow!” Chris Spealler
Rx+

OHS – 115/80

If athlete can not perform OHS, they may scale to Front Squats

Scaled/Fitness:

10 OHS – 45/35

30 Single Unders

Core

0:40/0:20 x 4

Forearm Plank Hold (add wt. if possible)

Stretch – 5:00

Pigeon Pose

Couch Stretch

Any Hamstring Stretch

Workout of the Day

071816

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Jump Rope

Walking High Kicks – Down

Rotational Squats – Back

Spiderman Lunges – Down

Bear Crawls – Back

10 ea Arm Circles

10 ea Shoulder Hugs

10 ea Shoulder Cork Screws

Movement Prep.

3 sets of:

– 5 Empty Bar SDHP

– 6 Empt Bar Front Rack Lunges (3 ea. Leg)

– 5 Empty Bar Push Presses

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx (women)

14# Wall Ball

55# SDHP & PP

Stretch

Cobra Pose

Childs Pose

Pigeon Pose (L then R)

Couch Stretch (L then R)

Workout of the Day

071616


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Movement Prep.

PVC Burgenor Warm Up

10:00 to Warm Up Power Snatches

Metcon (Time)

Teams of 3:

– 1 Barbell per Team

– 1 Box Per Team

– 1 Rower or Bike per Team

Complete the following for time:

#1 – 90 Power Snatches – 135/95

(30 reps ea. Team member)

Then

#2 – 63-45-27 (21-15-9 ea. Team member)

Dead Lifts – 135/95

Box Jumps – 24/20″

Then

#3 – 90 Cal Row/Ride (30 ea. Team member)

400m Team Box & Barbell Carry – 135/95

150 Burpees (50 ea. team member)
– 1 Athlete working at a time.

– Athletes DO NOT have to complete all their designated reps before the next partner begins. Team members may switch whenever needed however, ea. Team member must complete ALL their own reps before moving to the next events.

– 1 Athlete CAN NOT complete more reps than another.

– The 400m “Run/Walk” athletes MUST take their Box and Barbell with them. However they see fit.

Stretch

Coaches Choice