Workout of the Day

042817

CrossFit Incite – CrossFit WOD

RED Friday

Warm-up

200m JOG

25m ea of:

High Knees

Butt Kickers

Side Shuffles

Carioca

0:30 ea.

Pigeoon Pose

Couch ST

Banded Shoulder Mobility – Coaches Choice

Movement Prep.

Review of Burpee Mar MU and Warm Up Dead Lifts

Metcon

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here
Rx Ladies = 195 lbs

Scaled:

200m Run

9 DL – 225/155

6 Burpee Pull Ups

Stretch

Workout of the Day

2018 Open Programing 4/28/18

CrossFit Incite – Competitors

Strength

Bench Press (Based on 90% of 1RM)

40%/5

50%/5

60%/3

75%/5

85%/3

95%/1+

Front Squat (Based on 90% of 1RM)

40%/5

50%/5

60%/3

75%/5

85%/3

95%/1+

Conditioning

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here

Workout of the Day

042717

CrossFit Incite – CrossFit WOD

Warm-up

3 Sets of:

20 Jumping Jacks

15 Air Squats

10 Push Ups

0:30 ea.

OH Triceps ST

Cross Body Shoulder ST

Pike ST

Straddle ST

Cobra Pose

Childs Pose

4 Sets:

5 Wall Ball Squat Clean Thrusters – Any WT

5 Hanging Arch to Hollow Swings

10 Jump Rope (DUs or Singles)

Metcon

25:00 Running Clock

1: Metcon (AMRAP – Rounds and Reps)

@ 0:00-8:00

200m Run

20 Russian KBS – 70/53

20 Ab Mat Sit Ups

REST 8:00-10:00

2: Metcon (AMRAP – Rounds and Reps)

@ 10:00 – 17:00

20 Cal Row/Ride

10 Ring Dips

5 HSPUs

REST 17:00-19:00

3: Metcon (AMRAP – Rounds and Reps)

@ 19:00 – 25:00

50 DUs (100 Singles)

50m L Hand KB Waiters Walk – 70/53

25 Air Squats

50m R Hand KB Waiters Walk – 70/53

Stretch

Workout of the Day

2018 Open Programing 4/27/17

CrossFit Incite – Competitors

Skill

Metcon (No Measure)

EMOM 15 Min

1. 12 Burpee Box Jump overs

2. 5 each leg pistols

3. 5 MU

Metcon (No Measure)

5×5 Strict Deficit HSPU

Recover as needed
Use spot from partner if needed

Metcon (No Measure)

20 min skil work. Athletes choice.

Conditioning

Metcon (Time)

For Time

21-15-9

Jerks 135/95

Chest 2 Bar Pull ups

GHD Sit ups

Workout of the Day

042617

CrossFit Incite – CrossFit WOD

Warm-up

25 Cal Row/Ride

10 Standing Toe Touches

5 ea Side Lunges

5 ea Prone Scorpions

5 ea Supine Scorpions

Arm Circles Fwd/Rev

Shoulder Corkscrews

PVC Pass Thrus

PVC Windmills

3 Sets of:

5ea. 1- Arm DB/KB OH Press

10 Ring Rows

Movement Prep.

Review of Bench Press & Barbell Row

Strength

1: Bench Press (15-10-8-8-6-6-6)

2: Barbell Row (15-10-8-8-6-6-6)

Metcon

Metcon (Time)

For Time

21 Power Snatches

15 OHS

9 Squat Snatches

Rx+ 165/115

Rx 125/85

Fitness: Any WT

If athlete is unable to Perform any of the above listed movements, work w/ coach on a modification(s)

Stretch

Workout of the Day

2018 Open Programing 4/25/2017

CrossFit Incite – Competitors

Conditioning

Metcon (AMRAP – Reps)

Cory Gerard’s Birthday WOD

Teams of 2 – 39:00 AMRAP of:

4 Rope Climbs

25 Thrusters

78 DUs

Rx + 135/95

Rx 115/75

Fitness 95/65 + Scaled Rope Climbs
Reps divided as needed between partners to complete designated amounts

Conditioning

Metcon (No Measure)

EMOM 16 min

1. 250m Row

2. 500m Ride

Workout of the Day

042517

CrossFit Incite – CrossFit WOD

Warm-up

200m JOG w/ High Knees/Butt Kickers/Side Shuffles etc

Walking High Kicks – down

Walking Quad ST – back

Rotating Air Squats – down

Duck Walk – back

Lateral Hip Band Steps 3 x 10+ ea.

Metcon

Metcon (AMRAP – Rounds and Reps)

Cory Gerard’s Birthday WOD

Teams of 2 – 39:00 AMRAP of:

4 Rope Climbs

25 Thrusters

78 DUs

Rx + 135/95

Rx 115/75

Fitness 95/65 + Scaled Rope Climbs
Reps divided as needed between partners to complete designated amounts

Stretch

Workout of the Day

042417

CrossFit Incite – CrossFit WOD

Warm-up

0:20/0:10 x 4 – Jump Rope (DU or Singles)

3 Sets

3 ea Worlds Greatest ST

3 Walk Outs + Push Ups

5 Hanging Arch to Hollow Swing

Ankle/Shoulder Mobility – Coaches Choice

3 Sets:

5 Deadlifts

5 Hang Power Clean

5 S2OH

start light + WT ea set to Warm Up

Metcon

Sabrina’s Savage Birthday WOD (AMRAP – Rounds and Reps)

33:00 AMRAP of:

21 DU’s (63 Singles)

18 Dead Lifts – 155/105

15 Sit Ups

12 Hang PWR Cleans – 155/105

9 HSPU’s

6 S2OH – 155/105

3 MU’s (Bar or Ring)
Fitness: Scale WT’s as needed, modified movements as needed

Stretch

Workout of the Day

2018 Open Programing 4/24/18

CrossFit Incite – Competitors

Strength

Shoulder Press (Based on 90% of 1RM)

40%/5

50%/5

60%/3

75%/5

85%/3

95%/1+

Back Squat (Based on 90% or 1RM)

40%/5

50%/5

60%/3

75%/5

85%/3

95%/1+

Conditioning

Sabrina’s Savage Birthday WOD (AMRAP – Rounds and Reps)

33:00 AMRAP of:

21 DU’s (63 Singles)

18 Dead Lifts – 155/105

15 Sit Ups

12 Hang PWR Cleans – 155/105

9 HSPU’s

6 S2OH – 155/105

3 MU’s (Bar or Ring)