Workout of the Day

083016

CrossFit Incite – CrossFit WOD

Warm-up

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

5:00 Pizza Delivery Game (w/ Coaches Choice for Penalties)

Movement Prep.

5:00 PVC Review of:

Hang Power Cleans

Hang Power Cleans:

8:00 to Build Up to a Heavy Set of 5 For The Day. This is NOT meant to be a 5RM!

Metcon (Weight)

EMOM x 12

1. 5 Hang Power Clean

2. 5 Seated Box Jump – 30/24″

3. 10 Unbroken T2B
Score = Wt. used on Hang Power Clean (Again… this is NOT meant to Be a 5RM. Use a Heavy, but makeable wt. for you)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

30 DUs

20 Ab Mat Sit Ups

10 Air Squats
RX+

60 DU’s

20 K2E

10 KB Goblet Squats – 53/35

Fitness:

30 Single Unders

20 Ab Mat Sit Ups

10 Air Squats

Stretch – 5:00

– Cobra Pose

– Child’s Pose

– Pigeon Pose

Workout of the Day

082916

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

10 ea Leg Swings

5 ea Stationary Spiderman Lunge

10 ea Supine Scorpions

10 ea Prone Scorpions

3 Sets of:

0:10 Cobra Pose

0:10 Child’s Pose

0:10 Down Dog

Movement Prep.

PVC Review of BB Dead Lifts

Deadlift (3 x 5 @ 70%)

20:00 to Complete the following using 1RM from 081816

Warm Up:

40% x 5

50% x 5

60% x 3

Work Sets

3 x 5 @ 70% of 1RM

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP of:

21 Air Squats

15 HR Push Ups

9 DB G2OH 45-70/20-40

(Rd 1 – R Hand, Rd 2 – L Hand…)

200m Run
For the DB G2OH, boys should pick a weight between 45-70. Girls between 20-40. Anything within the range is considered “RX” list weight used in the notes.

Core

0:20/0:10 x 4 ea

Side Plank Holds

(additional Challenge – HOLD a DB or KB up towards ceiling while in Plank)

Workout of the Day

082716


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

1000m Row (Time)

Max Effort 1000m Row
Athletes can share Rowers. If there are 20+ Athletes, they can choose to complete a 1.6 mile Assault bike ride.

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP of:

A.

200m RUN

B.

5 Dead Lifts – 135/95

10 Burpees

15 K2E
Score = Rounds & Reps of “B”

Partners will pick up where other Partner leaves off on “B”

Metcon (Time)

50 ea Partner Wall Ball Sit Ups

Partners will pass Wall Ball (20/14) back & forth will doing sit ups until both have done 50 reps each.

Stretch

Coaches Choice

Workout of the Day

082716-Beach Bod WOD


CrossFit Incite – Intermediate

0800 Beach Bod WOD

Bench Press (5 x 5 AHAP)

20:00 to COMPLETE

Pull Ups in between Sets of Bench Press

Supinated Grip Pull Ups (5 x Max Reps)

Done between sets of Bench Press

Metcon (No Measure)

“Arms & Ab’s Circuit” 12:00

0:20 Work/0:10 Rest x 8 Rounds

1. Max Reps Barbell Curls – 45/35

2. Max Reps Bench Dips

3. Side Plank HOLD (odd-R/even-L)

Metcon (No Measure)

“Cardio Circuits” 12:00

0:30 Work/1:00 REST x 8 Rounds

0:30 MAX EFFORT Row/Ride

1:00 REST

Workout of the Day

082616

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

200m Jog (Butt Kickers/High Knees on the way Back)

Arm Circles Fwd/Rev

10 Air Squats

10 Push Ups

10 Arch to Hollow Swings from Pull Up Bar

10 Empty Bar Hang Power Cleans

Movement Prep.

5:00 to Set Up Bars/Pull Up stations etc.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
45:00 Time Cap

Stretch

Coaches Choice

Workout of the Day

082516

CrossFit Incite – CrossFit WOD

Warm-up

Thunderstruck!

Options:

1. Burpees

2. Hanging From Pull Up Bar + Burpees

Shoulder Press (3 x 5 @ 70%)

15:00 to complete the following using 1RM from 081816

Warm Up:

40% x 5

50% x 5

60% x 3

Work Sets

3 x 5 @ 70%

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

5 Push Press – 135/95

30 DU’s

3:00 REST
Scale PP’s as Needed

3:1 Ratio Singles to Doubles

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

5 Ring Push Ups

10 Slam Balls – 20/14

15 Ab Mat Sit Ups
Ring Push Ups can be scaled to Reg. Push Ups or Modified Push Ups as needed