Workout of the Day

043016

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Metcon (AMRAP – Reps)

Groups of 3

7:00 AMRAP of:

40m Sled Push (20m There & Back)

boys: 45lbs added to sled

girls: no wt. added

There & Back = 1 Rep

3:00 REST

Metcon (AMRAP – Rounds and Reps)

Groups of 3

21:00 AMRAP of:

1. 200m Sand Bag Carry

2. Tire Flip + Jump

3. Rounds & Reps of:

20 Stationary BB OH Lunges (10 R/10 L) – 45/35

15 1-Arm Russian KB Swings – 44/26 (Switch arms each round)

10 T2B

5 Ring Dips
Score:

Rounds & Reps of #3

Each Athlete picks up where the previous athlete left off on #3. (Ex: If Athlete 1 completes 5 of 10 T2B reps, Athlete 2 starts on rep 6)

Core

50 Evil Wheels (broken up as needed)

Stretch

Coaches Choice

Workout of the Day

042916

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

200m Jog

3 ea Ultimate Stretch

0:20 Cobra Pose

0:20 Childs Pose

10 ea Mt Climbers

Banded Shoulder Stretches

Movement Prep.

5:00

Rope Climb Techniques

Metcon (No Measure)

10:00 to Complete:

Rope Climbs x 10
RX +

x 8 Leg Less Rope Climbs

Fitness:

x 12 Pull from Seated to Standing and return to seated

Metcon (AMRAP – Rounds)

18:00 AMRAP of:

400m RUN

30 Cal – Row or Ride

2:00 Rest between Rounds

(If you don’t feel like you need the REST – it means you aren’t working hard enough!)

Core

0:30/0:30 x 5

Superman HOLDs

Stretch – 5:00

0:30 ea Pigeon Pose

1:00 ea Couch Stretch

Any Hamstring Stretches

Workout of the Day

042816

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Jump Rope

10 Standing Toe Touches

5 ea Spiderman Lunge (0:03 Pause @ Bottom)

0:30 ea Samson Pose

10 ea Arm Circles Fwd/Rev/Side to Side

2 x 5 ea Bent Over Un-weighted Y-T-W Rows

Movement Prep.

Review of Close Grip Bench Press – Grip Width + 3 Points of Contact

1-Arm DB Row

Close Grip Bench Press (6×2)

Close Grip Bench Press – Shoulder width grip or narrower

Using True 1RM Bench Press %’s, complete the following:

E2MOM x 9 – 18:00

Warm Up

40% x 5

50% x 3

60% x 1

Working Sets

6 x 2 @ 70-75%

(if 70-75% is too light – Go Heavier)

Optional Accessory Work (between sets of CG Bench Press)

1-Arm DB Rows x 6 ea

3 sec Up & Down Pace

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaling Options:

1. Any Reduced Wall Ball Weight

2. 100 Reps vs 150

3. 75 Reps vs 150

Core

Forearm Plank 0:30/0:30 x 4

Stretch – 5:00

2 x 0:30 ea Back/Lat Stretch using Uprights

0:30 ea X-Body Shoulder Stretch

0:30 ea Standing 1-Leg Ham. Stretch

Workout of the Day

042716

CrossFit Incite – CrossFit WOD

Oly + Core

Warm Up – 10:00

2:00 Row or Ride

10 ea Stationary Leg Swings Fwd/Rev + Side to Side

10 Air Squats w/ 0:03 Pause @ bottom

PVC Pass Thrus

PVC Windmills ccw/cw

PVC Clean Progressions

Movement Prep.

2:00 to Complete:

3 x 5 Wall Ball Squat Cleans – 30/20

5:00 to Warm Up to opening weight for Cleans

Clean (3 x 3)

Every 2:00 x 3 – 6:00

3 Squat Cleans Touch & Go

Record Heaviest 3 rep T&G

Rest 3:00

Clean (4 x 2)

Every 1:30 x 4 – 6:00

2 Squat Cleans Touch & Go

Record Heaviest 2 rep T&G

Rest 3:00

Clean (5 x 1)

Every 1:00 x 5 – 5:00

1 Squat Clean

Record Heaviest Clean

DONE!

1000m Row (Time)

Max Effort 1000m Row

Core

6:00 to Complete:

3 Rounds of:

20 Evil Wheels

15 GHD Back EXT (or 15 BB Good Mornings – 45/35)

Stretch – 5:00

Athletes Choice

Workout of the Day

042616


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

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

(Outside)

Walking High Kicks

Walking Quad Stretch

5 ea Side Lunges

10 Hands on Head Good Mornings

Movement Prep.

3 Rounds of:

3 ea Weightless 1-Leg RDLs

5 Squat Jumps

3 Push Ups

Metcon (AMRAP – Rounds and Reps)

4:00 Work

2:00 REST/Transition

Athletes may start at any station.

No More than 6 people per Station

Athletes DO NOT Need to set up their own equipment for each station. Set up 6 Bars, Boxes etc per station. Change wt’s as needed during rest times.

4:00 AMRAP of:

7 Thrusters – 95/65

7 Pull Ups
Scaling:

Thrusters – 45/35

Jumping Pull Ups

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP of:

5 Dead Lifts – 225/155

5 HSPUs
Scaling

Dead Lifts – As Needed

Pike Push Ups

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP of:

10 Power Cleans – 75/55

25 DU’s
Scaling

Hg Power Clean – 45/35

75 Single Unders

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP of:

10 Cal Bike

5 Burpees
Scaling

None – Just Do It

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP of:

6 BXJ – 24/20″

6 HR Push UPs
Scaling

20″ Step Ups

Push Ups

Stretch – 5:00

2 x 0:30 ea Hamstring Stretch

2 x 0:30 ea Couch Stretch

Workout of the Day

042516


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

30 Jumping Jacks

15 Standing Toe Touches

5 ea Lunges w/ Torso Rotations

3 ea Ultimate Stretch w/ 0:03 Pause in each Position

5 Inch Worm + Push Up

10 ea Arm Circles Fwd/Rev (Big Circles)

10 Side to Side Arm Swings

10 ea Arm Circles Fwd/Rev (Small Circles)

Movement Prep.

1-Arm Bottoms Up KB OH Press

2 x 5 ea

Shoulder Press (6 x 2 @ 80%)

20:00 to Complete:

Warm Up

45% x 5

65% x 3

75% x 1

Work Sets

6 x 2 @ 80%

Optional Accessory Work

(between Shoulder Press sets)

1. Rings Row x 10 – 2 sec Up/2 sec Down

-or-

2. 1-Arm Ring Row x 5 ea – 2 sec Up/2 sec Down

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

10 KB SDHP – 53/35

10 Ab Mat Sit Up
RX +

10 KB SDHP – 70/53

10 K2E

Fitness:

10 KB SDHP – 35/26

10 “Crunches”

Stretch – 5:00

1:00 Childs Pose

1:00 Pigeon Pose

Additional Shoulder Stretches as needed

Workout of the Day

042516-Int

CrossFit Incite – Intermediate

Snatch Complex 2 (5 x 2 + 1)

2 Snatch Grip Behind the Neck Push Press + 1 OHS
Athlete will start with bar across the back in Snatch Grip. Athlete will complete 2 PP’s on then an OHS after the 2nd PP.

Warm Up

3-5 Sets

Work Sets

5 Sets x AHAP

Score: Heaviest Wt.